Yoga, stretching & tai chi
Slow movement, steady breath, a quieter mind. You don’t need to be flexible to begin, just willing to try.
By the numbers
How many people practise, and what the research shows.
Who practises
Research
What are yoga, stretching and tai chi?
Gentle ways of moving that bring body, breath and attention together.
These practices are all slow, mindful ways to move. They join movement with steady breathing and calm attention. That mix is why many people find they help the mind as well as the body.
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NCCIH describes yoga as an ancient and complex practice rooted in Indian philosophy. It began as a spiritual practice and is now popular as a way to support physical and mental wellbeing.
Yoga in the U.S. usually includes physical postures (asanas), breathing techniques (pranayama) and meditation. Styles range from very gentle to physically demanding.
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Tai chi is a series of slow, gentle movements and postures, done with a meditative state of mind and controlled breathing. It began as a martial art in China and is now mostly practised for health.
Because it is low-impact, many people can try it, including older adults and people with long-term health conditions.
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Qigong (say “chee-gong”) combines gentle movement, slow deep breathing and focused attention. Tai chi practised for health is considered a form of qigong.
Some qigong forms can be done sitting or standing still, which can make it easier to begin.
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Stretching keeps muscles flexible and healthy, which helps joints move through their full range. Without it, muscles can shorten and tighten, raising the risk of joint pain and strains.
Stretching slowly, with a few deep breaths, can also be a short pause for your mind in a busy day.
How can they help my mind?
What the research honestly says about stress, mood, worry, sleep and pain.
Research on these practices is growing. Some benefits have good support. Others are promising but still uncertain. Here is an honest summary.
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A 2020 review of 12 studies found yoga eased perceived stress in every study. A 2014 review of 17 studies found improvements in 12 of them.
Slow breathing and focused attention help your body shift out of “alarm mode”. The “Stress & your brain” guide explains how that works.
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A large 2024 review in the BMJ combined 218 trials of exercise for depression. Yoga gave moderate improvements. It was also one of the best-tolerated types of exercise, meaning people were more likely to stick with it.
The same review found that tai chi or qigong also helped. The authors noted that most studies had some risk of bias, so confidence is still low to very low.
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A 2019 review of 38 studies found yoga eased anxiety. But for people with diagnosed anxiety disorders, a 2021 review found too few strong studies to be sure.
In a 2021 trial of 226 people with anxiety, yoga helped, but less than cognitive behavioural therapy (CBT). Yoga can sit alongside therapy, not replace it.
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Studies in people with cancer, women with sleep problems and older adults have found sleep benefits from yoga. Tai chi improved sleep quality for people with fibromyalgia in one review.
A slow, gentle practice in the evening is often more settling than a vigorous one. The “Sleep & mental health” guide has more ideas.
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The American College of Physicians lists tai chi and yoga among first options to try for long-term low-back pain (low-quality evidence).
Tai chi is strongly recommended for knee osteoarthritis by U.S. rheumatology guidelines. It also reduced pain for people with fibromyalgia in a 2019 review.
For yoga and low-back pain, a 2022 review found only a small benefit over no exercise. Yoga worked about as well as other exercise.
Getting started safely
Choose a pace and a teacher that suit your body.
Yoga is generally safe for healthy people when done properly with a qualified teacher. Serious injuries are rare. The most common are sprains and strains, mostly in the knee or lower leg.
Tai chi appears to be safe. In a 2019 review of 24 studies, side effects were no more common than with other activities, and they were minor, like aches.
Tips for beginners
- Ask about the teacher’s training and experience
- Avoid headstands, shoulder stands, the lotus position and forceful breathing at first
- Choose a beginner, gentle or chair class
- Learn with a teacher before practising alone, as learning alone is linked to more injuries
- Rest whenever you need to. Skipping a pose is always allowed
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Hot yoga has extra risks, including overheating and dehydration. It should be avoided during pregnancy.
If you try it
- Bring water and drink often
- Leave the room if you feel dizzy, sick or faint
- Start with a shorter or cooler class
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Conditions that may call for changes include severe high blood pressure, balance problems and glaucoma. People with health conditions should talk with their health care provider and their teacher about their needs.
Don’t use yoga, tai chi or qigong as a reason to put off seeing a provider about a health problem.
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Adults 65 and older have a higher rate of yoga injuries treated in emergency departments than younger adults. Older adults may need to be particularly careful.
Chair yoga, gentle yoga and tai chi classes are often designed with balance and joint comfort in mind.
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Tai chi and qigong teachers are not licensed, and the practices are not regulated by the federal government or states. Certification standards vary between organisations.
Questions you can ask
- Can poses be adapted for my body?
- Do you have experience with beginners or people with my health condition?
- How long have you been teaching?
- What training have you had?
A 5-minute stretch break
A short reset you can do at a desk, at home or on a break.
Stretch safely
- Warm up first with 5 to 10 minutes of light activity, like a brisk walk
- Hold each stretch for about 30 seconds
- Don’t bounce, which can cause injury
- Feel tension, not pain. If it hurts, stop
Try this
- Sit tall or stand. Take three slow breaths, letting your shoulders drop as you breathe out.
- Neck: slowly turn your head towards one shoulder, only as far as is comfortable. Return to the middle, then turn the other way.
- Shoulders: roll your shoulders up, back and down five times.
- Side bend: standing with feet hip-width apart, slide one hand down the side of your leg. Feel the stretch along the other side. Come back up and switch.
- Calves: lean your hands on a wall, one leg bent in front, the other straight behind with the heel on the floor. Hold, then switch.
- Finish with three slow breaths. Notice how your body and mind feel now.
Harvard Health suggests stretching daily if you can, or at least three or four times a week. The NHS suggests flexibility exercises at least twice a week, building up slowly.
A gentle yoga practice at home
Ten calm minutes, no mat or special clothes needed.
Once you’ve learned some basics with a teacher, a short home practice can become a calm part of your day. Move slowly, breathe through your nose if you can, and stay well within what feels comfortable.
A 10-minute wind-down
- Stand tall with your feet hip-width apart. Feel your feet on the floor. Take five slow breaths.
- Breathe in and lift your arms overhead. Breathe out and lower them. Repeat five times, matching movement to breath.
- On hands and knees (or seated, hands on knees), gently arch and round your back with your breath, five to eight times.
- Sit on a chair. Turn gently to one side, holding the chair back. Breathe here for a few breaths, then switch sides.
- Lie on your back with your lower legs resting on a chair or sofa. Rest your hands on your belly.
- Stay for 2 to 5 minutes, simply noticing your breath rise and fall.
- Roll to your side and come up slowly.
Tai chi and qigong: moving meditation
Slow, flowing practices that can steady balance, mood and focus.
Tai chi and qigong combine slow, gentle movement with steady breathing and focused attention. Some people call them “meditation in motion”, because your attention can settle on breath and body rather than worries.
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A 2019 review found tai chi may lower the rate of falls in older adults by 19%, and reduce the number of people who fall by 20%.
Feeling steadier on your feet can also ease fear of falling, which helps many people stay active and social.
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In older adults with long-term health conditions, a 2020 review found a small positive effect on depressive symptoms. A 2018 review in people with cancer found tai chi or qigong improved depression over 3 to 12 weeks.
Results are mixed. One review in breast cancer found no difference from usual supportive care.
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Qigong has possible benefits for fibromyalgia, COPD, Parkinson’s disease, high blood pressure and chronic heart failure. Most findings come from small studies, so more research is needed.
For people with Parkinson’s disease, a 2021 review found tai chi reduced falls. Sessions were usually 60 minutes, two or three times a week.
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Places to look
- Community and senior centres
- Hospital or health system wellness programmes
- Libraries, which may lend videos or host classes
- Local parks and recreation departments
- Martial arts schools
In fibromyalgia studies, sessions were usually about an hour, one to three times a week, for 12 weeks. Like any skill, it gets easier with regular practice.
Yoga and tai chi for every body
Adapted practice for pregnancy, kids, disability and bodies of every size.
The idea that yoga is only for slim, flexible people is a myth. Practices can be adapted to almost any body, ability or age.
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A 2022 analysis of 29 studies linked pregnancy yoga to lower anxiety, depression and perceived stress, along with shorter labour.
Precautions
- Avoid hot yoga
- Avoid lying on your back or staying still for long periods
- Talk with your clinical provider before starting tai chi or qigong, as there is little research on them in pregnancy
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A 2020 review of 27 studies found less anxiety or depression in 70% of studies of yoga with young people. The quality of the evidence was relatively weak.
Short, playful practices, like animal poses or “balloon breathing”, can work well for younger children.
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Chair yoga and seated tai chi let you move upper body, breath and attention without needing to stand or get down to the floor.
Props like blocks, straps, cushions and walls can bring a pose to you instead of forcing your body into it.
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Some teachers run body-positive or “yoga for all bodies” classes. These focus on how a pose feels, not how it looks.
If a class leaves you feeling judged, that says something about the class, not about you. It’s okay to look for a better fit.
Feeling safe in your body: consent and trauma
You are always in charge of your body in class.
For some people, especially survivors of trauma, lying still, closing eyes or being touched can bring up hard feelings. That is a normal response, and you can practise in ways that feel safe.
Ways to feel safer
- Choose a spot near the door or at the back of the room
- Keep your eyes open, or look softly at the floor
- Let the teacher know you don’t want hands-on adjustments
- Leave out any pose that doesn’t feel right
- Try trauma-sensitive or trauma-informed classes, which offer choices instead of commands
How community helps
Classes add friendly faces, routine and encouragement.
Moving with other people can be as good for the mind as the movement itself. A regular class gives you a reason to show up, a familiar group and a sense of belonging.
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- Community, faith or cultural centres
- Free videos online from qualified teachers
- Library classes and lending
- Outdoor classes in parks, especially in summer
- Studios with “community” or pay-what-you-can classes
- Workplace or school wellness programmes
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Going with someone you trust can ease nerves about a first class. You can also do a short video together at home.
Ideas
- A family stretch before bed
- A morning tai chi group in the park
- A weekly class with a friend, then coffee
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Look for classes for older adults, veterans, new parents, people with cancer or chronic pain, LGBTQ+ people, or people in recovery. Being with others who understand can feel freeing.
When and where to get help
Movement helps, but it isn’t the only support you deserve.
Yoga and tai chi can be a lovely part of looking after yourself. If you’re struggling, they work best alongside other support, not instead of it.
Talk to your clinical provider or a therapist if
- Low mood, worry or poor sleep last for two weeks or more
- Pain, dizziness or shortness of breath happens when you move
- Practice brings up memories or feelings that are hard to manage
- You have a health condition or injury and aren’t sure what’s safe
- You feel you can’t cope with daily life
Free, confidential crisis support is available any time, day or night.
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Sources
- National Center for Complementary and Integrative Health (NCCIH, NIH) (2023). Yoga: Effectiveness and Safety
- National Center for Complementary and Integrative Health (NCCIH, NIH) (2023). Tai Chi: What You Need To Know
- National Center for Complementary and Integrative Health (NCCIH, NIH) (2022). Qigong: What You Need To Know
- BMJ (peer-reviewed) (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials (Noetel et al., BMJ 384: e075847)
- Annals of Internal Medicine (American College of Physicians) (2017). Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians (Qaseem et al.)
- Harvard Health Publishing, Harvard Medical School (2024). The importance of stretching
- NHS (UK National Health Service). Flexibility exercises
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline
- Substance Abuse and Mental Health Services Administration (SAMHSA). 988 Suicide & Crisis Lifeline
- Crisis Text Line. Crisis Text Line
- Substance Abuse and Mental Health Services Administration (SAMHSA). Crisis Text Line (behavioral health resource listing)
- Find A Helpline (ThroughLine). Find A Helpline
This guide is for education and self-care. It is not a diagnosis or a substitute for professional care. Please talk to a counselor or clinical provider about your health. Reviewed October 2026.
