Yoga for eating disorders: recovery with your team, gentle movement in stages, body image, heart and bones, and classes
Gentle yoga can be one way back to moving your body during recovery from an eating disorder, when your treatment team agrees and at the stage they set. It isn't a treatment: NICE says yoga shouldn't be offered as part of treatment for an eating disorder, and the trials have mixed results. For many people a pause from exercise comes first, and that is part of recovery too.
This guide covers how teams bring movement back in stages, which kinds of yoga suit early recovery and which to leave for later, body image and practising without mirrors, numbers or appearance goals, signs that yoga is becoming compulsive, the heart, bones and fainting, and when to get urgent help. If you need help now, the crisis lines and Beat's helplines are at the top of the page.
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.
Call 999 or go to A&E (accident and emergency) if your life is at risk: for example, you have seriously harmed yourself or taken an overdose, or you feel you can't keep yourself safe.
For urgent help in England, call 111 and select the mental health option, or use 111 online.
Call Samaritans on 116 123. It is free, any time, day or night.
Text SHOUT to 85258, any time.
In the US, call or text 988, the 988 Suicide and Crisis Lifeline, any time.
Go to A&E or contact the eating disorder team straight away
The Royal College of Psychiatrists' guidance on medical emergencies in eating disorders (MEED) tells relatives and carers to go to A&E for assessment, or contact the eating disorder team immediately, for any of these:
Fainting when standing up.
Being unable to climb stairs.
Talking about ending their life.
Suddenly refusing all food or drink.
A stomach bug or other illness with vomiting or diarrhoea.
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. Calls are free, and Beat also has webchat and email. You don't need a diagnosis to get in touch. Beat isn't a crisis service, so if you're in danger, use the numbers above.
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.
Gentle yoga can be one step back to movement, when your team says so
SEES-2 (Safe Exercise at Every Stage), a guideline many teams use, lists gentle yoga as an early, supervised step, once the body is stable. For many people a pause comes first, and Beat says that is OK.
Small trials found fewer eating disorder symptoms with yoga added to treatment, and weight stayed stable. One review found small benefits; the newest found exercise and mind-body exercise no better than comparison groups. No trial has measured harms properly.
Experts agree that strenuous yoga, such as hot or power yoga, can harm people with anorexia, and recommend gentle, unheated classes with no mirrors, no scales and neutral words about bodies.
Beat: "Remember, the goal is not to lose weight. You need to remain nourished and hydrated with your usual meals and snacks alongside any exercise you do, as well as on rest days."
A slow heartbeat, low blood pressure and fainting are common with anorexia, and people can seem well right up to a collapse. Weak bones mean no jumping and no deep rounding of the back.
The NHS: "An eating disorder is a mental health condition where you use the control of food to cope with feelings and other situations." NHS inform: "You can never tell how unwell a person is from just their weight or BMI." Our exercise and eating disorders guide covers the types, how common they are and who they affect.
The NHS lists "exercising too much" among the signs. Beat: "If you have an eating disorder, exercise can become driven, rigid, and compulsive, with activity levels becoming excessive and unsafe. When this happens, exercise becomes more harmful to the body than helpful."
Most yoga is low impact, which is why it appears early in staged plans. The parts that can feed an eating disorder are the fitness end of yoga (power, vinyasa and hot classes), talk about appearance, mirrors and comparison, a rigid daily practice, and practising on an empty stomach (our reading of the expert and patient studies below).
Yoga trials: small, with mixed resultsMixed evidence
In 54 young people in outpatient care, one-to-one yoga twice a week for 8 weeks lowered eating disorder symptoms more than usual care alone, and "Yoga treatment did not have a negative effect on BMI". In 38 people in a residential unit, yoga before dinner eased distress before the meal. In 30 women with bulimia or a similar eating disorder, 11 weeks of yoga lowered symptoms, but 37% had dropped out by 6 months. Trials in binge eating (90 and 53 women) found less binge eating against a waiting list; the authors of the newer one stress how tentative their results are. Most of these trials are small, single-centre and unblinded.
A 2020 review of 11 trials found "a small, significant effect on global eating disorder psychopathology, a moderate-to-large effect on binge eating and bulimia, and a small effect on body image concerns". The newest, in 2025, of 12 trials in diagnosed eating disorders, found "exercise or mind-body exercise was not more effective than controls", with low to very low certainty. A 2019 review: "No safety-related data were reported." Taken together, the evidence is mixed.
Larger trials in people already in recoveryEmerging evidence
A yoga-based programme helped 168 adults in the community and, online, 277 adults recovering from an eating disorder, against a waiting list. Both trials relied on self-report and were run by the programme's developer.
Yoga or interval training for binge eatingMixed evidence
In 55 young women with binge eating, "the improvements did not differ significantly among the LV-HIIT, HV-HIIT, and yoga groups" (two kinds of interval training and yoga). "No serious adverse events occurred during the intervention in any group."
In a pilot in 20 teenage girls, the eating disorder team gave medical clearance first, people who were not stable were left out, and "Class choice was limited to non-heated hatha-based classes identified by the studio owner as gentle in practice." Weight didn't change during the study.
Anorexia experts agreed that patients "will gravitate towards strenuous forms of yoga (e.g. hot yoga, power yoga) which are detrimental", and that yoga "should only be used when the patient with AN is medically stable". Clinicians and yoga teachers agreed on gentle, unheated classes, not in a gym, with "No mirrors", "No medical instruments" such as scales, and "Neutral, nonjudgmental language when describing the body". This is expert opinion from small panels.
In interviews with 16 women: "Most expressed a view that if yoga is not designed for people with EDs, it could be harmful and exacerbate ED symptoms, such as negative and critical thinking, body dissatisfaction, and excessive exercise." In a group programme, some people found classes brought up self-judgement and uncomfortable feelings.
SEES-2 is an expert guideline that hasn't been tested in trials, and it isn't a plan to follow on your own. Our exercise and eating disorders guide sets out its stages in full.
Your team decides each step
SEES-2: "Movement sessions should be supervised in the initial stages, with increasing autonomy permitted as treatment and recovery progresses." Moving up needs medical stability, enough food and treatment going to plan; you step back down if the eating disorder behaviours return.
At the stage with the most risk, only static stretching without dizziness, with medical supervision. The next stage lists "gentle Yoga and Pilates, table tennis, walking, swimming" as low-impact, social activity. Stronger classes and sport come later.
NICE: "Advise people with an eating disorder who are exercising excessively to stop doing so." Beat says stopping while you focus on recovery is OK too. Experts on teenage anorexia recommend restricting exercise first, then bringing back healthy exercise, once someone is medically stable and recovering.
NICE has no recommendation on supervised exercise during treatment and says not to offer yoga as treatment; SEES-2 favours supervised, graded movement. Both fit here: yoga isn't the treatment, and movement is your team's decision (our reading).
Beat: "If the thought of not being able to exercise makes you very anxious, or that you are noticing that your relationship with exercise is shifting to a more unhealthy focus, it is possible that you're in the orange or red zone." (the warning colours on its scale). Talk to your team.
Driven exercise is "seen in up to 80% of those with an ED". Long holds, a strict daily routine or extra standing and fidgeting can be part of it, even when the movement looks gentle.
Small benefits, mostly from weak studiesMixed evidence
In adults, a review of 29 studies linked yoga with better body satisfaction and appreciation, but "the evidence is limited by methodological weaknesses, such as a lack of blinding and inadequate reporting." In eating disorders, the 2020 review found a small effect on body image concerns.
In 62 women, a class whose teacher talked about changing appearance gave more body checking and less pleasure than mindful or neutral teaching. Young adults described yoga harming body image "via comparative critique (e.g., upward comparisons with others) and inner critique (e.g., negative self-talk)".
Yoga and disordered eating can go togetherMixed evidence
In 994 young adults, "Disordered eating behaviors were equally high, or higher, among regular yoga practitioners as compared to non-practitioners", and a review of 12 studies found a high amount of yoga practice may go with more disordered eating. This doesn't show that yoga causes it: people with eating disorders may be drawn to yoga. Watch your relationship with practice, not only the amount.
Words about what your body can do, not how it looks; no mirrors; mats in a circle rather than facing a teacher; no hands-on corrections; and a quiet, warm room. The NHS bulimia page suggests you "try not to spend too much time looking in mirrors or checking your body".
For the earliest stage, when your team agrees. Slow breathing: 2 minutes, with your feet on the floor and eyes open (our trauma-sensitive yoga class). Lateral breathing: the move page's dose, "5 to 8 breaths at the start of every session". Breath reach: the move page's dose, "5 breaths, exhale longer than inhale". Easy pose: 2 minutes to finish, eyes open (the trauma-sensitive class).
Chin tuck: 5 holds of 3 seconds; shoulder rolls: 10 each way; cat-cow sitting: 8 slow waves, kept small (our seated chair yoga class). Thoracic rotation: 5 each side, turning smoothly (the trauma-sensitive class). Stop well before you feel tired, and get up slowly if you feel dizzy.
For the next stage. Mountain pose: 5 breaths, a hand on a chair if you like; tree pose: 5 breaths each side, toes on the floor is fine; warrior II: 5 breaths each side, as deep or shallow as you like (our trauma-sensitive class). Child's pose: 30 to 60 seconds with a cushion under your chest so your back stays long; lying twist: 45 seconds each side (our gentle yoga for beginners class). With low bone density, do the balances beside a wall.
Reclining bound angle: adapted from the move page's dose, "Rest 2 to 5 minutes with a support under each thigh", at the short end. Corpse pose: 2 to 3 minutes with a blanket over you, eyes open if you prefer, shorter than the move page's "at least 5 minutes". Roll to your side and sit for a moment before you stand.
Upside-down poses, long holds and breath holds in anorexia
Clinicians and yoga teachers saw "inversions, long-holding postures, and breath-holding after inhalation" as unsuitable for people with anorexia. Coming up from a headstand or shoulder stand also risks fainting with low blood pressure or a slow heartbeat.
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.
NICE advises people with anorexia and osteoporosis "to avoid high-impact physical activities and activities that significantly increase the chance of falls or fractures". With low bone density:
Modify or avoid exercises that round your back deeply or repeatedly, especially with a weight: sit-ups, toe touches, Pilates roll-downs and curl-ups, and extreme yoga forward folds. Bend from the hips instead. You do not need to avoid bending, twisting or lifting altogether: move smoothly and keep your upper back straight.
Twisting should be safe if you do it smoothly and comfortably. Slow down and shorten fast or forceful twists, and leave out the added weight.
Beat: "Remove Smart watch trackers/Turn off or delete exercise apps/step counters, as for some these can increase exercise rigidity and compulsive behaviours around data/number driven exercise." Some traditions practise on an empty stomach; in recovery, eat your usual meals and snacks on yoga days and rest days.
MEED (the Royal College of Psychiatrists' guidance on medical emergencies in eating disorders): "Bradycardia is very common and well-documented in patients with anorexia nervosa." (a slow heartbeat) and "It is likely that excessive exercise adds to cardiovascular risk in vulnerable individuals." The NHS lists an irregular heartbeat and low blood pressure among the complications of anorexia.
Looking well isn't the same as being safeStrong evidence
MEED says the drive to exercise "can override their lack of nutritional reserve, so that they appear very energetic right up to a physical collapse". Bulimia can bring dangerous blood salt problems "even when at a normal weight or overweight".
MEED also counts struggling to get up from a squat, or to sit up from lying down, without using the arms as a sign of high risk. Someone can look well and full of energy and still be in danger, and normal blood tests don't rule it out.
Across 57 studies, anorexia went with much lower bone density and more fractures. NICE: "Explain to people with anorexia nervosa that the main way of preventing and treating low bone mineral density is reaching and maintaining a healthy body weight or BMI for their age." Gentle yoga doesn't replace that.
MEED checks temperature and hydration, and exercise is riskier after purging or with low intake. Keep warm with layers and a blanket in rest poses, and no hot rooms (our suggestion).
Use them as a ladder, at the stage your team sets. First, breathing and gentle stretches sitting (the seated chair yoga class). Next, gentle, low-impact yoga with choice (the trauma-sensitive yoga class, then gentle yoga for beginners). Rest classes (restorative yoga, the bedtime routine) can come at any stage your team allows; leave out the 4-7-8 hold if it makes you light-headed. Set an alarm to finish, as Beat suggests.
This is general information, not a diagnosis. A&E means accident and emergency; in the US, call 911 for 999.
Call 999 or go to A&E
Call 999 (911 in the US) or go to A&E if:
Someone's life is at risk: for example, they have seriously harmed themselves or taken an overdose, or they can't keep themselves safe.
Chest pain or discomfort comes on suddenly and doesn't go away, spreads to the arms, neck, jaw, stomach or back, or comes with feeling sweaty, sick, light-headed or short of breath.
Someone isn't responding normally or is unconscious. Very low blood sugar is one possible cause, and MEED notes that driven exercise can bring it on.
Go to A&E or contact the eating disorder team straight away
For fainting when standing up, being unable to climb stairs, suddenly refusing all food or drink, a stomach bug with vomiting or diarrhoea, talk of ending their life, or struggling to get up from a squat without using the arms. If someone needs urgent medical help and you're not sure where to go, the NHS says call 111 or use 111 online.
NHS inform: "Contact your GP practice urgently if:" you have symptoms such as "collapsing or fainting", "dizziness", "weakness", "dehydration" or an "irregular heartbeat (arrhythmia)". The NHS: "If someone needs urgent medical help, go to 111.nhs.uk or call 111 for advice."
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.
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.
You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time.
Myths
"Yoga can treat an eating disorder"Strong evidence
NICE says not to offer yoga as part of treatment, and the newest review found exercise and mind-body exercise no better than comparison groups. Treatment is talking therapy with your team.
NICE advises people exercising excessively to stop, MEED warns people can seem energetic right up to a collapse, and Beat says general exercise advice can be harmful with an eating disorder.
"Yoga is gentle, so any class is fine"Emerging evidence
Experts agree hot and power yoga can be harmful in anorexia, and women in recovery said classes not designed for eating disorders could worsen critical thinking, body dissatisfaction and over-exercise.
"If you look well, you're well enough for a class"Strong evidence
MEED: "Patients can appear well and this can falsely reassure the clinician". NHS inform: "You can never tell how unwell a person is from just their weight or BMI."
The trials used gentle, beginners' and one-to-one classes. Flexibility isn't the point, and pushing into long, deep stretches is one of the things to leave out in anorexia.
It can be one gentle way back to moving, when your treatment team agrees. Small trials found fewer eating disorder symptoms with yoga added to treatment, but the newest review found no clear benefit, and NICE says yoga shouldn't be offered as a treatment.
Can yoga treat anorexia or bulimia?
No. Treatment is talking therapy, and family therapy for young people, with your team. Gentle yoga may sit alongside it once you're medically stable.
When can I start yoga in recovery?
When your team says so. Many teams use a staged approach that starts with breathing and gentle stretches and adds gentle yoga later, stepping back if symptoms return; for some people a pause from exercise comes first.
What type of yoga is best in eating disorder recovery?
Slow, gentle, unheated classes such as gentle hatha or restorative yoga, ideally designed with eating disorders in mind. Experts advise against hot, Bikram and power yoga, and against classes in a gym or with mirrors.
Is hot yoga safe with an eating disorder?
We'd avoid it. Experts agree hot yoga can be harmful in anorexia, and heat adds dehydration, which is already a risk with low intake or after purging.
Can yoga help body image?
It may help a little: a review found a small effect on body image concerns. Some people find classes bring up comparison and self-judgement, so choose a class with no mirrors and a teacher who talks about what your body can do, not how it looks.
How do I know if my yoga practice is becoming unhealthy?
Signs include practising in secret, rigid routines you can't change, practising when ill or injured, feeling guilty or anxious if you miss a session, or using it to make up for eating. If missing a class would make you very anxious, talk to your team.
Is yoga good for binge eating disorder?
Small trials found less binge eating with yoga than with a waiting list, and in one trial yoga did about as well as interval training. It's an addition to guided self-help or talking therapy, and weight loss isn't the aim of treatment.
Is yoga safe if I have low bone density?
Gentle yoga can be, with changes: no jumping, no deep or repeated rounding of your back, smooth twists and balance poses beside a wall. Getting enough food is the main way to protect your bones.
Why do I feel dizzy in yoga?
It can be low blood pressure, a slow heartbeat or not enough food or fluid, which are common with eating disorders. Sit or lie down, get up slowly and tell your team; fainting when you stand up needs urgent help.
Should I eat before yoga?
Yes: keep your usual meals and snacks on yoga days and rest days, as Beat advises. Practising on an empty stomach isn't part of recovery.
Where can I get help?
See a GP as soon as you can, and talk in confidence to Beat: 0808 801 0677 in England, 3pm to 8pm, Monday to Friday, with other numbers for Scotland, Wales and Northern Ireland. If you're in danger, call 999 or go to A&E; for urgent help, call 111 or Samaritans on 116 123.
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.
