Yoga guide
Yoga can help you feel a little better about yourself, in the way that being active often does: the NHS says physical activity can boost self-esteem and mood. But the trials of yoga itself are small, and yoga hasn't been shown to raise self-esteem more than other exercise. For body image, people in the comparison groups of the best trials improved as much as those doing yoga, and how a class is taught matters: talk about changing how you look made one class worse.
This guide covers what researchers mean by confidence, self-esteem and body image, what the trials found, why power poses don't change your hormones, how to choose a class that helps rather than harms, poses you can see yourself get better at, and our classes. Yoga isn't a treatment for low self-esteem, depression, anxiety or an eating disorder. If you're struggling, the help lines are at the end of this guide, and talking therapies can help.
The NHS says "physical activity can boost self-esteem, mood, sleep quality and energy". In young people, exercise gave small, short-lived gains in trials, and a moderate one as part of wider programmes, from small trials of mixed quality.
We found no review of yoga alone and self-esteem. In the best-sized trial, 4 months of yoga or walking didn't raise overall self-esteem in 164 midlife women, and in 98 children the one difference between yoga and ordinary exercise favoured exercise.
A review of 29 studies linked yoga with better body satisfaction, but the studies had weak methods. In the two largest randomised trials, people in the comparison groups improved as much as those doing yoga.
One class taught with talk about changing your appearance made women check their bodies more and enjoy the class less than mindful or neutral teaching. Choose classes that talk about what your body can do and how it feels, not how it looks.
A 200-person replication found no effect on testosterone, cortisol or risk-taking, the original study's first author no longer believes the effect is real, and posing before real-life challenges made no difference over 12 weeks.
For low self-esteem that's affecting your life, the NHS says "Talking therapies like counselling or cognitive behavioural therapy (CBT) can help." and "You can refer yourself for talking therapies on the NHS." Yoga can go alongside.
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The NHS: "Self-esteem is the opinion we have of ourselves." Trials measure it with questionnaires, most often the 10-item Rosenberg scale, or a scale of how you feel about yourself in the moment.
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Self-efficacy is believing you can do a particular thing, such as manage pain or keep up an activity. Body image is how you see and feel about your body; studies measure body appreciation, body satisfaction and how often you check how you look. A study measures one of these, not "confidence" as a whole, so this guide says which one each study measured.
In a 2019 online survey of 4,505 UK adults for the Mental Health Foundation, one in five had felt shame and a third had felt down or low about their body image in the past year. The foundation says body image concerns are common and aren't a mental health problem in themselves, but can be a risk factor for one.
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In interviews, people who practise yoga described gratitude for their bodies, a sense of achievement and seeing many kinds of bodies practise; some also described comparing themselves with others and harsh self-talk. Yoga can't change the causes of low self-esteem the NHS describes, such as messages taken in during childhood and difficult life events like illness or bereavement.
In a US study of 994 young adults, worrying eating habits were as common, or more common, in people who did yoga regularly; the authors think people at risk may choose yoga, rather than yoga causing them. Yoga pictures online are mostly of young, thin women in advanced poses: more than 80% of 800 Instagram images showed thin or athletic women. Bodies of every shape and age do yoga, and every pose has an easier version.
The Cochrane review of 23 trials (1,821 children and young people) found exercise as part of a wider programme gave a moderate short-term rise in self-esteem (a standardised difference of 0.51), but the trials were small and only one was at low risk of bias; its searches ended in 2003. A 2015 review of 38 trials found physical activity alone gave a small rise in randomised trials (Hedges' g 0.29).
Our search of PubMed for reviews of yoga and self-esteem found 18 records, none a review of yoga on its own.
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In 164 low-active women in midlife, 4 months of yoga or walking "failed to enhance global or physical self-esteem", though both raised how attractive they rated their bodies. In 98 children, 3 months of yoga against physical exercise found one difference, in social self-esteem, which was higher after exercise. In a 2025 review of trials in young people, yoga and tai chi didn't differ from control for self-esteem, while resistance training did.
In 60 women, 12 weeks of yoga raised Rosenberg self-esteem by 3.1 points against a waiting list, partly because the waiting list's scores fell; self-esteem was a secondary outcome. A 7-week pilot of 51 adults said hatha yoga improved self-esteem more than resistance exercise, without giving the size. In girls aged 9 to 11, self-esteem rose in both the yoga and waiting-list groups.
Moving more, of any kind you enjoy, can help self-esteem a little in the short term. Yoga is one good option, not a better one, and its own trials are small.
A review of 29 adult studies found yoga "is associated with improved body satisfaction and appreciation", but "the evidence is limited by methodological weaknesses, such as a lack of blinding and inadequate reporting." In 11 studies of 1,082 young people, yoga's effects were "generally positive but small and inconsistent", and programmes that added discussion did better. A review of 6 studies in young people rated the certainty low to moderate.
In 114 young women, 10 weeks of hatha yoga lowered self-objectification for a time and raised embodiment, but body appreciation rose in the yoga and waiting-list groups alike. In 344 British children aged 9 to 11, body appreciation, body esteem and mood improved as much with PE as with yoga.
In 44 young women, 4 yoga sessions with positive body image themes raised body appreciation, body satisfaction and mood against a control group, at the end and 4 weeks later. One small trial.
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In a 2026 network meta-analysis of 23 trials in 1,914 women and girls, aerobic exercise and dance improved body image, while mind-body exercise (three of its four trials were yoga) was no better than usual care. The authors say no type of exercise is clearly better than another.
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Yoga practitioners scored higher on positive body image than students who didn't do yoga, in a snapshot study that can't show which came first. Over 5 years in 1,664 young adults, people who did yoga had body satisfaction 1.5 points higher on a 12 to 65 scale, a small difference.
In 62 women, one class taught with cues about changing your appearance led to more checking of how they looked and less enjoyment than the same class taught with mindful or neutral cues.
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Sedentary women who exercised for 20 minutes facing a mirror felt worse afterwards than those facing a plain wall, whatever their body image. This was exercise, not yoga; a spot away from the mirror is fine.
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Forty years of yoga magazine covers and hundreds of Instagram images show mostly young, thin women in advanced poses, and some practitioners describe comparing themselves with others in class. If pictures make you compare, leave them out of your practice (our suggestion).
In population studies of young adults, worrying eating habits were as common, or more common, among people who did yoga or Pilates, probably because people at risk are drawn to them.
Beat says that with an eating disorder "exercise can become driven, rigid, and compulsive". Our yoga for eating disorders guide explains how to come back to movement with your treatment team.
A teacher who offers easier versions without fuss, talks about how poses feel and what they do, and doesn't mention burning calories or changing your shape; you can leave a class that does (our suggestion, from the studies above).
We found no review of yoga and self-efficacy. Sixteen weeks of hot (Bikram) yoga raised general self-efficacy a little in 63 stressed, inactive adults. Chair yoga raised it more than chair exercise in 98 adults aged 65 to 92, a large effect for a 6-week trial. In 320 adults with back pain, confidence in managing pain rose about as much with yoga as with physical therapy, and neither beat an education book. In 38 women with PTSD symptoms it didn't change.
The NHS suggests setting a goal "such as joining an exercise class", because "Achieving your goals will help to increase your self-esteem." It also says being active can help by "helping you to set goals or challenges and achieve them".
Yoga suits small, visible goals: tree pose with a hand on the wall, then hovering, then free; a knee side plank that lasts a little longer each week. This is our suggestion, built on the NHS goal-setting advice; no trial has tested it.
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Our posture guide covers power posing in more detail.
The original study had 42 people hold two poses for a minute each. A blinded replication in 200 people found no effect on testosterone, cortisol or risk-taking, only a small rise in feeling powerful. The original study's first author has said: "I do not think the effect is real." A 2017 analysis of 33 studies found the published evidence too weak to recommend power posing, and a 2024 trial in 92 young adults found no effect on testosterone or feelings of power, though it partly supported the original cortisol and risk-taking results.
In a preregistered trial, 127 adults chose personal challenges each week for 12 weeks and were told to take an expansive, a contracted or a neutral posture first: posture made no difference to whether they acted or how they felt.
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Across 73 lab studies, the difference came from slumped postures lowering mood or behaviour compared with a neutral posture, not from expansive postures raising them. In one-session studies, upright sitting gave higher self-esteem and mood than slumped sitting during a stress task, and stooping slowed recovery from a low mood. These effects lasted minutes; none was followed up.
In 82 students, holding two yoga poses for a minute each raised their sense of energy, and through it how they felt about themselves in that moment, more than power poses. One short lab study, which its authors call preliminary.
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Yoga eased depressive symptoms against no treatment but not clearly against other active treatments, in 24 trials of moderate to very low certainty. NICE lists a group physical activity programme with a trained practitioner among the options for less severe depression, and doesn't name yoga. Our yoga for depression guide has the detail.
In 8 trials, yoga eased anxiety a little in the short term against no treatment, with no clear effect in diagnosed anxiety disorders. Our yoga for anxiety and sleep and yoga for stress guides go further.
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NICE (the National Institute for Health and Care Excellence): "Do not offer a physical therapy (such as transcranial magnetic stimulation, acupuncture, weight training, yoga or warming therapy) as part of the treatment for eating disorders." The NHS (National Health Service): "With treatment, most people can recover from an eating disorder." Treatment is usually a talking therapy, with your team.
Reviews of yoga as an addition to treatment found small effects, mostly not significant, and little safety data.
Slow breathing: "At least 5 minutes, done regularly as part of your daily routine: the NHS breathing exercise for stress, which counts 1 to 5 in and 1 to 5 out." (from the move page's dose). Breath reach: "5 breaths, exhale longer than inhale" (the move page's dose).
Mountain pose: "Stand for 5 to 10 slow breaths, 2 or 3 times. Once you feel steady, add a round with your eyes closed, within reach of a wall (our editorial starting point)." (the move page's dose). Chair pose 3 holds of 5 breaths, high lunge 5 breaths each side, tree pose 3 to 5 breaths each side twice with fingertips on the wall, and warrior III 3 breaths each side twice with hands on a chair (our yoga for balance class); warrior II 5 breaths each side (our yoga for teens class).
3D demoMountain pose (Tadasana)Beginner · No equipment
3D demoChair pose (Utkatasana)Beginner · No equipment
3D demoWarrior II (Virabhadrasana II)Intermediate · No equipment
3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment
3D demoTree pose (Vrksasana)Beginner · No equipment
3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentBird dog 6 each side, holding 3 to 5 seconds, and knee side plank 2 holds of 15 to 20 seconds each side, straightening into a full side plank once 20 seconds is steady (our yoga for teens class). High plank, if you like: "3 holds of 15 to 30 seconds. A suggested starting point. No trial has tested this move on its own." (the move page's dose), on fists or forearms if your wrists hurt, as its page says.
Child's pose: "Hold 1 to 3 minutes, breathing into the back ribs; return to it whenever you need a rest." (the move page's dose). Supine twist 45 seconds each side (our yoga for teens class). Corpse pose: "Lie still for at least 5 minutes, up to 10, usually at the end of a session: Yoga Journal's guide suggests at least 5." (the move page's dose); eyes open is fine.
The hormone claim behind power poses failed, and the one study of yoga poses measured a few minutes of mood in students. Treat any pose sold as a confidence booster as a pose like any other.
Camel pose's page says: "Feeling dizzy or oddly emotional on the way out is common, so come up slowly." Leave deep backbends out of a first class; no study links them with confidence (our suggestion).
Crow and other arm balances are optional goals for people who already practise, not a measure of success; skip them with a wrist injury, as crow pose's page says.
Our editorial plan, built on the NHS goal-setting advice, the NHS and UK activity guidelines and the trials' weekly classes. It's a starting point, not a prescription.
See the movement on the 3D figure: Tree pose (Vrksasana)
Start with the hatha class, the closest match to the classes in the trials, or the gentle class if you're nervous about starting. The balance class gives the progressions; the teens class suits teenagers; the trauma-sensitive class keeps every move a choice; the chair-to-mat class is built for bigger bodies; the breathing and bedtime practices help with nerves and sleep.
A 45-minute beginners' hatha yoga class in the order trial teachers used: relaxation, breathing, floor and standing poses held for a few breaths, then rest.
45 minBeginner20 movesStep, firm cushionA 25-minute gentle yoga class for complete beginners and over-50s: slow breathing, a warm-up, supported standing poses, floor poses and a closing rest.
25 minBeginner14 movesNo equipmentThirty minutes of standing yoga for balance: strong standing poses, one-leg poses at the wall, and side steps, backward steps, reaches and sit-to-stands.
30 minBeginner16 movesWall, bench or boxA 25-minute yoga class for teenagers: breathing, sun salutations, standing strength and balance, trunk strength and a wind-down, with a 10-minute version.
25 minBeginner15 movesWallA gentle 20-minute yoga practice, sitting and standing with your eyes open, where every pose is optional and you can stop at any point.
20 minBeginner11 movesBench or boxA 30-minute yoga class for plus-size and bigger bodies: seated, then standing with a chair and wall, then an optional mat block, with a chair-only option.
30 minBeginner21 movesBench or box, stepThirty-five minutes of yoga built for strength: long standing holds, slow lowering from plank, single-leg balances and a band row, with harder options.
35 minIntermediate18 movesStep, bandA 6-minute breathing routine: slow breathing, crocodile breathing, alternate nostril breathing, box breathing and 4-7-8 breathing.
6 minBeginner5 movesNo equipmentA 20-minute bedtime yoga class on the mat: slow breathing with no holds, a few gentle movements, lying stretches and a long rest before bed.
20 minBeginner9 movesFirm cushion, wallIf lying still brings up distressing thoughts or panic, open your eyes, sit up and breathe slowly; if slow breathing makes you dizzy or tingly, make the breaths smaller (our advice).
Don't stop or change a medicine or a therapy because you've started yoga. The NHS says: "Do not stop taking an antidepressant suddenly or without talking to your doctor first." In England, you can refer yourself to NHS talking therapies without seeing a GP, if you're registered with a GP and aged 18 or over (16 in some areas).
Our yoga for bipolar disorder, yoga for PTSD and yoga for eating disorders guides cover which practices to change and how to build up with your team.
These are the site's lines from our yoga for depression, stress, eating disorders and other yoga guides, word for word. This is general information, not a diagnosis. A&E means accident and emergency; in the US, call 911 for 999, and use your doctor's urgent line or urgent care for NHS 111.
The NHS says a mental health emergency should be taken as seriously as a physical one, and that you will not be wasting anyone's time.
The NHS says "Talking therapies like counselling or cognitive behavioural therapy (CBT) can help.", "You can refer yourself for talking therapies on the NHS." and "If you prefer, you can talk to a GP first and they can refer you."
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The NHS lists signs such as spending a lot of time worrying about your weight and body shape, exercising too much, and having very strict habits or routines around food. If that sounds like you, see a GP as soon as you can. You can also talk in confidence to the eating disorder charity Beat: 0808 801 0677 (England), 0808 801 0432 (Scotland), 0808 801 0433 (Wales) or 0808 801 0434 (Northern Ireland), 3pm to 8pm, Monday to Friday.
Exercising compulsively, or to control your weight or make up for eating, can be a sign of an eating disorder. Our exercise and eating disorders guide explains the signs and where to get help.
Call 999 if:
Call 999 or go to A&E (accident and emergency) straight away for severe difficulty breathing (gasping, choking or not able to get words out), a chest that feels tight or heavy, pain that spreads to your arms, back, neck and jaw, lips or skin turning very pale, blue or grey, or sudden confusion. If you're more short of breath than usual, or your heart is racing, fluttering or skipping beats, contact NHS 111.
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If you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise.
A joint pain that is sharp, gets worse during a session, lingers into the next day or changes how you move is a reason to use an easier version, and to see a GP or physiotherapist if it keeps happening (the rule in our plans). Muscle soreness for a day or two after something new is normal. In a hot class, stop if you feel dizzy, sick or unwell; our hot yoga guide lists the signs of heat illness.
You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time.
With glaucoma, or high blood pressure that isn't under control, skip headstands, shoulder stands and long head-down holds. With osteoporosis, swap deep forward folds for a flat-back hinge from the hips, and twist smoothly. In pregnancy, our yoga in pregnancy guide covers the changes. NCCIH advises beginners to avoid headstands, shoulder stands, the lotus position and forceful breathing.
The NHS advises getting advice from a healthcare professional first if you have a health problem, an injury or symptoms, or have recently had a heart attack or an operation.
If you have a heart, lung or joint condition, are pregnant or have recently been unwell, start gently and read our guide for your condition. Muscle soreness for a day or two after a new exercise is common and fades as you repeat it.
A 200-person replication found no effect on testosterone or cortisol, the original author no longer believes the effect, a 2024 trial found no effect on testosterone, and posing before real challenges made no difference over 12 weeks.
We found no review of yoga and self-esteem, and the best-sized trial found no change in overall self-esteem. For low self-esteem that affects your life, the NHS points to talking therapies.
Across 73 studies, expansive postures added almost nothing over a neutral one; slumping lowered mood a little. The upright-sitting studies lasted minutes.
In the largest trials, comparison groups improved as much; mind-body exercise wasn't better than usual care in a 2026 review; and appearance-focused teaching made a class worse.
The pictures are narrow, not the practice: magazine and Instagram images are mostly young, thin and advanced, but every pose has an easier version, and our chair-to-mat class is built for bigger bodies.
Yoga beat no treatment but not other active treatments for depression, had no clear effect in diagnosed anxiety disorders, isn't named by NICE for depression, and NICE says not to offer it as treatment for eating disorders. Use it alongside care.
It may help a little, in the way regular activity can lift self-esteem and mood. Trials of yoga itself are small, and yoga hasn't been shown to raise self-esteem more than other exercise.
No review has looked at yoga on its own. In the best-sized trial, 4 months of yoga or walking didn't change overall self-esteem in midlife women, though both raised how they rated their body's attractiveness. Small trials against a waiting list found small gains.
It might, a little: a review of 29 studies linked yoga with better body satisfaction, but the studies were weak. In the biggest trials, people in the comparison groups improved as much.
No pose has been shown to build confidence. A balanced class with standing poses, balances you can progress and a rest is a good start, and goals like tree pose off the wall let you see yourself get better.
Not for hormones: a 200-person study found no effect on testosterone or cortisol, and the original study's first author no longer believes the effect. Posing before real-life challenges made no difference over 12 weeks.
In lab studies lasting minutes, slumped sitting gave lower mood and self-esteem than upright sitting. Across many studies, the effect came from slumping rather than standing tall, and no study shows a lasting change.
Not on current evidence. In young people, yoga and tai chi didn't differ from control while resistance training did, and for women's body image, aerobic exercise and dance did better than mind-body exercise. Pick the activity you enjoy and will keep doing.
One where the teacher talks about what your body can do and how it feels, not how it looks: appearance talk made one class less enjoyable. A spot away from the mirror is fine.
No. The NHS says talking therapies such as counselling or CBT can help, and you can refer yourself. Yoga can go alongside.
Talk to a GP, and if you like, to the eating disorder charity Beat, whose numbers are in our warning signs. NICE says yoga isn't a treatment for eating disorders, and our yoga for eating disorders guide explains how to come back to movement with your team.
If your life is at risk, call 999 or go to A&E. For urgent help, call 111 and choose the mental health option, or call Samaritans free on 116 123, any time. In the US, call or text 988.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
