How to Choose the Best Yoga Mat for Beginners (2026 Guide)

Your hands start creeping forward in Downward Dog. Your knees ache in Cat-Cow. You assume you’re bad at yoga, but often the real problem is the mat. So how do you choose the best yoga mat for beginners? Pick one that’s 1/8 to 1/4 inch (3–6 mm) thick, ideally 6 mm, with a textured, non-slip TPE or PVC surface and a length of at least 68 inches (173 cm).

That’s the short version, and it works for most people. The rest of this guide shows you how to adjust it for your body, your floor, your style of yoga and your budget.

You’re far from alone in asking. Yoga use among US adults rose from 5% in 2002 to 15.8% in 2022, according to a National Institutes of Health analysis published in JAMA in 2024. In England, Sport England’s Active Lives Adult Survey for November 2023 to November 2024 reported that some of the biggest gains in activity came from yoga and Pilates. That’s a lot of people buying their first mat.

This guide comes from the editorial team at Inteyoga (Swami Krishnananda Yoga Vidyapeeth) in Colva, South Goa, India. Inteyoga is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300 and RYS 500). The Inteyoga arrival guide asks students on its residential programme to bring their own yoga mat, so choosing one is a practical question for every new student.

Thinking about training as a yoga teacher one day? Read about Inteyoga’s planned 200-hour programme, expected around mid-2027.

What Is a Yoga Mat, and Why Does a Beginner Need a Good One?

A yoga mat is a thin, non-slip pad that gives your hands and feet grip and cushions your joints while you hold yoga postures (asanas). For a beginner it does three jobs. It stops you sliding, it protects your knees and wrists, and it gives you a defined space that makes practice feel like a habit.

Grip matters most early on. New students haven’t yet built the strength to hold alignment on their own, so they lean on the floor more. In a 2009 survey of yoga teachers and therapists published in the International Journal of Yoga Therapy, respondents linked wrist and shoulder injuries mostly to Downward-Facing Dog (Adho Mukha Svanasana) and plank variations. Those are exactly the poses where a slippery mat lets your hands slide.

Serious injuries are still uncommon. A 2016 study in the Orthopaedic Journal of Sports Medicine estimated 29,590 yoga-related emergency department visits in the US between 2001 and 2014, a period when millions of people practiced. A stable, grippy mat is one simple way to help keep your own risk low.

How Does a Yoga Mat Work?

A yoga mat works in three ways: friction keeps your hands and feet in place, cushioning spreads pressure off your knees and wrists, and density gives your feet a firm base. A good beginner mat balances all three.

1. Friction (grip). A textured or slightly tacky surface holds your skin, so your palms stay put when you push the floor away in Downward Dog.
2. Cushioning. The mat compresses under a kneeling knee and spreads the load, so the bony point doesn’t press straight into hardwood or tile.
3. Density (stability). A dense mat springs back quickly and doesn’t let your foot sink. That’s why a dense 6 mm mat feels steady, while a spongy 10 mm foam mat wobbles.
4. Sweat handling. Closed-cell surfaces keep sweat out. Open-cell surfaces soak it up for extra grip. This decides how a mat behaves in a warm studio or a hot yoga class.

What Do Common Yoga Mat Terms Mean?

Here are the words you’ll see on yoga mat labels and product pages, in plain English.

Term	What it means
1/16 inch	About 1.5 mm. Travel or foldable mat
1/8 inch	About 3 mm. Standard “studio” thickness
1/4 inch	About 6 mm. Thicker, cushioned beginner mat
Density	How firm the material is. Higher density means less sinking and better balance
Sticky mat	A smooth PVC mat with a tacky feel that grips dry hands
Textured surface	A raised pattern that adds grip, especially for slightly damp hands
PVC	Polyvinyl chloride. Durable, inexpensive, grippy plastic; not eco-friendly
TPE	Thermoplastic elastomer. Light, latex-free and generally more eco-friendly than PVC
NBR	Nitrile rubber foam. Thick (10 mm+), soft foam used in exercise and gym mats
Natural rubber	Made from rubber-tree sap. Excellent grip, heavy, contains latex
PU (polyurethane) top	A smooth, very grippy top layer, usually bonded to rubber
Cork	A bark-based surface that tends to grip better as hands get damp
Open-cell / closed-cell	Absorbs sweat for grip / blocks sweat and is easier to clean
Alignment lines	Printed guide lines that help you place your hands and feet evenly
Break-in period	The first few sessions, when a new mat can feel slick until the factory film wears off

What Are the Key Factors to Consider When Choosing a Yoga Mat?

The key factors are thickness, material, grip, size, weight, care, and price and durability. Thickness and grip affect your safety. Material affects grip, smell, allergies and lifespan. The rest decide whether you’ll actually carry the mat and use it. Each factor has its own section below; this table is the summary.

#	Factor	What to look for as a beginner	Why it matters
1	Thickness	1/4 in (6 mm) for most; 1/8 in (3–4 mm) for travel	Balances joint comfort with stability
2	Material	Textured TPE or PVC; rubber or cork if budget allows	Decides grip, durability, smell and eco footprint
3	Grip	Sticky or textured; still grips with damp palms	Helps prevent slips in standing and inverted poses
4	Size	68 × 24 in (173 × 61 cm); 72 in+ if you’re tall	Your whole body should fit in Savasana
5	Weight	Under about 5 lb (2.3 kg) if you carry it to class	Heavy mats tend to stay at home
6	Care	Wipe-clean, dries fast	Hygiene and odor control
7	Price	Roughly $15–$40 (£15–£35) to start	No need to spend $100+ on day one

What Type of Yoga Mat Is Best for Beginners?

For most beginners, the best type of yoga mat is a 6 mm, textured, non-slip mat made of TPE or high-density PVC. It’s soft enough for kneeling poses, firm enough for standing balances, light enough to carry, and affordable enough to replace once you know what you like. Natural rubber and cork are excellent too, but they’re heavier and pricier, so many people move up to them once they practice regularly.

What Is the Best Yoga Mat Thickness for Beginners?

For most beginners, the best yoga mat thickness is 1/4 inch (6 mm). It cushions your knees, hips, elbows and wrists on hardwood, tile or concrete floors, yet stays firm enough for standing poses. Most yoga mats fall between 1/8 and 1/4 inch (3–6 mm).

Don’t make a 1/16 inch (about 1.5 mm) travel mat your only mat. On a hard floor it gives very little padding, and kneeling poses like Cat-Cow can leave your knees sore. Going much thicker than 6 mm doesn’t help either. A very soft mat lets your foot sink, so your ankle has to work harder to keep you upright in Tree Pose (Vrikshasana).

Thickness	Best for	Trade-off
1/16 in (1.5–2 mm)	Travel, layering over a studio mat	Too thin as your only mat; knees and wrists may hurt
1/8 in (3–4 mm)	Flowing, balance-heavy classes; carrying to the studio	Kneeling can feel hard on wood or tile
1/4 in (6 mm)	Most beginners, home practice on hard floors, sensitive knees	A little heavier, a little less “floor feel”
8 mm	Very sensitive joints, gentle floor-only practice	Noticeably wobblier in standing balances
10–15 mm	Floor exercise, physical therapy, Pilates (not yoga)	Too soft and unstable for most yoga poses

Density matters as much as thickness. Press your thumb into the mat. If it sinks straight to the floor, the mat will feel thin even at 6 mm. A dense 4 mm rubber mat can protect your knees better than a spongy 6 mm foam one.

A practical fix for sore knees: keep your 6 mm mat and fold a blanket under your knees for kneeling poses. That helps the knees without making every standing pose wobbly.

Which Yoga Mat Is Better, 4 mm or 6 mm?

For most beginners, a 6 mm yoga mat is better than a 4 mm mat because it cushions your joints through the many kneeling, seated and lying poses of early practice. A 4 mm mat makes more sense if you care most about balance and floor feel, mainly take flowing classes like Vinyasa, or carry your mat on the subway or bus every day.

Feature	4 mm mat	6 mm mat
Joint cushioning	Moderate	High
Stability in balancing poses	Higher	Good
Weight	Lighter	Heavier
Best for	Vinyasa, Power yoga, commuting, travel	Beginners, Hatha, home practice on hard floors

Which Is Better for a Yoga Mat, 6 mm or 8 mm?

A 6 mm mat suits nearly every beginner better than an 8 mm mat. It gives you enough padding while keeping your feet steady. An 8 mm mat feels comfortable when you’re lying down or kneeling, but its softness makes standing balances and Warrior poses less stable. Pick 8 mm only if a doctor or physical therapist suggests extra cushioning, or if your practice is almost all gentle floor work.

What Is the Best Yoga Mat Material for Beginners?

For most beginners, the best yoga mat material is TPE or high-density PVC, because both are affordable, grippy and easy to clean. Natural rubber and cork also grip very well, but they’re heavier and cost more.

Material	Thickness	Grip level	Price range	Best for
PVC	4–6 mm	High (sticky)	Budget-friendly	Absolute beginners
TPE	6 mm	Medium-high	Mid-range	Eco-conscious beginners
Natural rubber	3–5 mm	Excellent	Premium	Serious beginners, sweaty or hot yoga
Cork (on a rubber or TPE base)	3–5 mm	High, often improves when damp	Premium	Sweaty hands, eco-minded buyers

• PVC: inexpensive with good grip, but not eco-friendly and hard to recycle. Some budget versions contain phthalate plasticizers, so look for “phthalate-free” on the label. It can get slippery when wet.
• TPE: lighter, latex-free and generally more eco-friendly than PVC. A balanced pick for beginners, though it usually wears out faster than rubber.
• Natural rubber and cork: premium and heavy (often around 5–7 lb, or 2–3 kg). Rubber has excellent dry grip; cork tends to grip better as your hands sweat. Worth considering once you practice several times a week.

Is a Natural Rubber Yoga Mat Safe If You Have a Latex Allergy?

No. If you’re allergic to latex, avoid natural rubber yoga mats and choose TPE, PVC or a cork mat on a TPE base instead. Natural rubber comes from the sap of the Hevea brasiliensis tree, the same source as latex gloves. A 2016 review in the Journal of Occupational Health (Wu et al.) estimated average latex allergy prevalence at 4.3% of the general population, based on limited studies; other skin-test studies report rates under 1%. Many product pages don’t make this obvious, so always check the materials list.

How Do You Know If a Yoga Mat Is Non-Slip?

A yoga mat is truly non-slip if your palms stay put in Downward Dog for 30 seconds, even when your hands are slightly damp. Your balance is still developing as a beginner, so a sticky or textured surface matters. Before you buy, scan the reviews for complaints like “slippery when sweaty.”

• Dry grip means the mat feels tacky as soon as you unroll it. Sticky PVC, rubber and PU tops usually do best here.
• Wet grip means grip holds, or even improves, as you sweat. Textured TPE, cork and towel-topped mats usually do best here.

What Is the Best Yoga Mat for Hot Yoga and Sweaty Hands?

For hot yoga or sweaty palms, choose a cork, open-cell rubber or PU-topped mat, or put a microfiber yoga towel over a regular mat. A smooth PVC sticky mat is usually the weakest choice here, because sweat sits on top and turns it slick. The same applies to summer classes in a warm studio, whether in Miami or in London during a heatwave.

Warm, humid places such as coastal Goa create the same challenge for daily practice. In that kind of climate, a mat that grips when damp and dries overnight is more useful than one that only looks good.

What Size Yoga Mat Do You Need?

A standard yoga mat is about 68 × 24 inches (173 × 61 cm), which suits people up to roughly 5 ft 8 in (173 cm). If you’re taller, look for a long mat of 72 inches (183 cm) or more. At 6 feet, a standard 68-inch mat is too short. A wide mat (26–28 inches) helps if you have broad shoulders or simply like more room.

Here’s a simple test. Lie down in Corpse Pose (Savasana). Your head and heels should both rest on the mat. In Downward Dog, your hands and feet shouldn’t hang over the ends.

Weight counts too. As a rough guide, travel mats weigh about 2 lb (1 kg), TPE and PVC mats 2–4 lb (1–2 kg), and natural rubber mats around 5–7 lb (2–3 kg) or more. If you walk, cycle or take the train to class, the lighter mat is more likely to leave the house.

Which Yoga Mat Suits Your Style of Yoga?

Match the mat to how you’ll practice: firmer and grippier for active styles, thicker and softer for slow, floor-based ones.

Yoga style	What the mat has to do	Suggested mat
Hatha (gentle, held poses)	Balance grip and cushioning	6 mm TPE or PVC; rubber or cork
Vinyasa, Power, Ashtanga	Grip through sweat, stay stable	3–5 mm rubber or PU-topped rubber
Hot yoga or Bikram	Grip when wet	Cork, PU, or a mat plus a yoga towel
Yin and Restorative	Comfort for long holds	5–6 mm, plus blankets and a bolster
Pranayama, meditation, Yoga Nidra	A comfortable surface to sit and lie on	Any stable mat plus a cushion or blanket
Travel and yoga retreats	Light, packable, quick-drying	1/16 in travel mat, or a light 4 mm TPE

New to these styles? Our guide to Hatha yoga explains what a gentle, beginner-friendly class actually feels like.

What Yoga Mat Should You Bring to a Yoga Retreat or Teacher Training?

Bring a mat you’ve already practiced on, ideally 6 mm, that grips with damp hands and dries overnight. The Inteyoga arrival guide lists a personal yoga mat, a notebook and pens among the items residential students should bring.

Several weeks of daily practice in a warm, humid coastal climate will test a mat far more than a weekly class, so choose function over looks.

Which Yoga Mat Should You Choose? Real-Life Examples

The right mat depends on your situation. Here are six common beginner scenarios and the mat that fits each one.

Your situation	Mat to choose	Why
Home practice on a hardwood or tile floor	6 mm TPE or high-density PVC	Cushions your knees, grips well
You’re about 6 ft (183 cm) tall	72-inch (183 cm) or longer mat	Head and heels both fit in Savasana
Sweaty palms or hot yoga	Cork, rubber or textured TPE, plus a yoga towel	Holds grip when hands get damp
Weekly studio class, commuting by subway or bus	4 mm mat under about 3 lb (1.5 kg)	Easy to carry, stable for flowing classes
Latex allergy	PVC or TPE, never natural rubber	Avoids exposure to latex
Sensitive knees	6 mm mat plus a folded blanket under the knees	Comfort without the wobble of an 8 mm+ mat

How Much Should You Spend on Your First Yoga Mat?

As a rough guide, most beginners can get a good first yoga mat for about $15–$40 (roughly £15–£35). There’s no need to buy a $100+ mat on day one. That range usually gets you a durable 6 mm TPE or PVC mat with reliable grip. Prices vary by retailer and change often, so treat these as typical ranges rather than fixed figures. Upgrade later, once you know your style and practice a few times a week.

• Under about $15 (£12): often thin EVA foam. Fine for a trial week, but it tends to lose grip and tear sooner.
• About $15–$40 (£15–£35), the beginner sweet spot: durable TPE or high-density PVC, good grip, often with a carry strap.
• $100+ (£80+): natural rubber, PU or cork mats that can last years. Worth it later, not on day one.

What Are Some Popular Beginner Yoga Mats in the US and UK?

These widely sold yoga mats line up with the beginner checklist above. Inteyoga isn’t affiliated with any of these brands and earns nothing from these mentions. Models, materials and prices change, so check the details on the current listing before you buy.

Best First Mat on a Budget: Gaiam Premium 6mm Yoga Mat

A 6 mm PVC mat that OutdoorGearLab picked as its best value option for beginners in its 2026 review, noting that it is common in studios.

• Pros: thick 1/4-inch cushioning; low price; widely sold online.
• Cons: PVC isn’t eco-friendly; PVC surfaces can turn slippery when you sweat; a standard 68-inch length is short for tall users.

Best Budget Pick in the UK: Yogamatters Sticky Yoga Mat

A classic sticky PVC mat from UK yoga retailer Yogamatters, which Real Homes recommended for sweaty, high-intensity sessions.

• Pros: grippy sticky surface; affordable compared with premium mats.
• Cons: thinner than 6 mm, so add a blanket for kneeling; PVC rather than an eco material.

Best Step-Up Mat: Lululemon The Mat 5mm

A rubber-based mat with a polyurethane top layer. Forbes Vetted named it the best yoga mat overall in its 2026 testing.

• Pros: strong grip, including in sweaty classes; dense cushioning; built for regular use.
• Cons: contains natural rubber (latex); heavier to carry; costs several times more than a starter mat.

Best Eco-Friendly Mat: Jade Harmony Yoga Mat

A natural rubber mat that Tom’s Guide chose as its best eco-friendly yoga mat.

• Pros: made from renewable natural rubber; excellent grip; firm and stable.
• Cons: contains latex; heavy; the open-cell surface needs regular cleaning.

Best for Learning Alignment: Liforme Classic Yoga Mat

A mat with alignment markers on the surface. Forbes Vetted named it the best yoga mat for beginners because those markers help you place your hands and feet.

• Pros: built-in alignment guides; very grippy; a long-term option.
• Cons: premium price; check the materials list if you have a latex allergy; more than many first-timers need.

Still deciding whether yoga is for you? Start with a budget TPE or PVC mat. Move up to rubber or cork once you’re practicing three or more times a week.

How Do You Choose an Eco-Friendly, Non-Toxic Yoga Mat?

Choose a mat made from natural rubber, cork, jute or TPE, and look for “phthalate-free” claims and independent product-safety labels such as OEKO-TEX. Avoid mats with a strong chemical smell that doesn’t fade after a few days of airing out.

In yoga philosophy, this choice can reflect ahimsa (non-harming), the first of the yamas in Patanjali’s Yoga Sutras. You don’t need a perfect mat. You need one that lasts, because a durable mat used for years usually creates less waste than several cheap ones that end up in the trash.

How Do You Test a Yoga Mat Before You Buy? (Our 7-Step Method)

Test any yoga mat in seven steps: unroll, smell, press, slide, hold, balance and re-roll. In a store this takes about five minutes. If you buy online, run the same steps at home while you’re still inside the return window.

1. Unroll it flat. Edges that keep curling up can trip you. A slight curl that settles within a day is normal.
2. Smell it. A faint rubber smell is fine. A sharp chemical smell is a warning sign.
3. Press your thumb in. If you can feel the floor through 4–6 mm, the mat is too soft.
4. Do the slide test. Dampen your palms slightly and push forward. They shouldn’t slide.
5. Hold Downward Dog for 30 seconds. Your hands and feet should stay put without you gripping hard.
6. Balance in Tree Pose for 30 seconds on each leg. If your standing ankle wobbles more than it does on the bare floor, the mat is too soft.
7. Re-roll it and pick it up. Check the weight, whether it fits your bag, and whether the label lists the material and any latex.

Want to learn alignment from a teacher, not just a mat? Browse Inteyoga’s courses, read the Inteyoga FAQ, or message the team on WhatsApp at +91 935-473-7240.

What Mistakes Should You Avoid When Buying a Yoga Mat?

One of the most common beginner mistakes is buying a thick gym or fitness mat instead of a yoga mat. Gym mats are often 10–15 mm of soft NBR foam. Your foot sinks into them and your balance suffers in standing poses. The full difference is explained in the yoga mat vs exercise mat section below.

• Not checking the length. At 6 feet (183 cm), a standard 68-inch mat is too short, and your head or heels will hang off in Savasana.
• Using a 1/16-inch travel mat as your only mat, then finding kneeling poses painful on a hard floor.
• Buying a smooth PVC mat for hot yoga, where it can turn slippery.
• Buying natural rubber without checking for a latex allergy.
• Buying a heavy mat you won’t want to carry to class.
• Giving up on a new mat too soon. A factory film can make a new mat slick until you clean it (see below).

How Do You Clean and Care for a Yoga Mat?

Clean a new yoga mat before you first use it, wipe it down after every sweaty session, and let it dry flat out of direct sun before you roll it up. Give it a deeper clean every few weeks, following the maker’s instructions.

How Do You Clean a New Yoga Mat Before First Use?

Many new mats come with a thin factory film that makes them slippery at first. Wipe both sides with lukewarm water and a few drops of mild soap, rinse with a clean damp cloth, and let the mat dry flat. Some PVC mat makers also suggest a gentle rub with a pinch of salt; check your mat’s care instructions first.

How Do You Make a Homemade Yoga Mat Cleaner?

Mix about 1 cup (250 ml) of water with 3–4 drops of tea tree or lavender essential oil in a spray bottle, plus a drop of mild soap if you like. Spray lightly, wipe with a soft cloth and let it air-dry. Use this on PVC and TPE mats only, and only if the maker’s instructions allow it. On natural rubber, PU or cork, skip the oil and use plain water with a drop of mild soap, because oils can damage those surfaces. Spot-test a corner first.

How Do You Store and Look After a Yoga Mat?

• Keep natural rubber out of direct sun and hot cars, which can make it crack and fade.
• Roll the mat top-side out so the edges lie flat.
• Never store a damp mat rolled up; that encourages mold and odor.
• Replace your mat when it flakes, tears or won’t grip even after cleaning.

What Are the Benefits of Choosing the Best Yoga Mat for Beginners?

Knowing how to choose the best yoga mat for beginners can mean safer-feeling poses, steadier balance, more comfortable joints and a practice you’re more likely to stick with. The right mat gets out of the way, so your attention can stay on breath and alignment.

1. More secure weight-bearing poses. Good grip helps keep your hands from sliding in Downward Dog and plank, poses that teachers in the 2009 International Journal of Yoga Therapy survey linked to wrist and shoulder strain.
2. Better balance. A dense, moderately thick mat gives your standing foot a steady base.
3. Joint comfort. Enough padding cushions knees, hips, spine and elbows in kneeling, seated and lying poses.
4. Clearer feedback. A flat, stable surface lets you feel where your weight is, which helps you learn alignment.
5. Better hygiene. Your own mat, cleaned regularly, means you’re not sharing sweat with a studio’s rental mats.
6. A built-in habit cue. Unrolling the same mat at the same time each day can help turn practice into a routine.
7. Less waste and cost over time. One well-chosen mat can replace several cheap ones.

Yoga Mat vs Exercise Mat: What’s the Difference?

A yoga mat is thin (about 3–6 mm), dense and grippy for standing and balancing poses. An exercise mat is thick (about 10–20 mm), soft foam made for floor work like crunches and stretching. Beginners shouldn’t use a thick exercise mat for yoga, because the soft foam makes balance and alignment harder.

Feature	Yoga mat	Exercise (fitness) mat
Typical thickness	1.5–6 mm (1/16–1/4 in)	10–20 mm (2/5–3/4 in)
Surface	Textured or tacky, high grip	Smooth foam, lower grip
Density	Firm to medium	Soft and squishy
Best for	Standing, balancing, flowing and seated yoga	Sit-ups, core work, physical therapy, stretching
Balance in standing poses	Stable	Unstable
Common materials	Rubber, TPE, PVC, cork, PU	NBR foam, EVA foam, thick PVC foam
Portability	Rolls small, about 2–7 lb (1–3 kg)	Bulky roll, often with straps
Verdict for yoga beginners	Choose this	Only for floor exercise

Can one mat do both? A 6 mm yoga mat handles light floor workouts well. A thick exercise mat doesn’t handle yoga well. If you only want one, get the yoga mat.

Final Thoughts on How to Choose the Best Yoga Mat for Beginners

For most people, the best yoga mat for beginners is a 6 mm, textured, non-slip TPE or PVC mat, at least 68 inches long (72 if you’re tall), costing roughly $15–$40 (£15–£35). Put grip first, thickness second and looks last. Run it through the 7-step test, and check for latex if you have an allergy.

Once you know how to choose the best yoga mat for beginners, the mat stops being a distraction. It becomes the place where you practice. What happens on it, your breath, your attention and your steady effort, is what matters most.

Ready to go deeper later on? If you’ve already completed a 200-hour yoga teacher training (TTC 200) or an equivalent qualification, you may be interested in Inteyoga’s Advanced TTC 300-Hour Integrated Restorative Yoga (Including Yoga Nidra, Chakra Sadhana, and Prana Vidya Intensive). It is an advanced, residential teacher training taught in English in South Goa, running for 43+2 days, for applicants aged 21–60. The next batch runs from December 13, 2026 to January 26, 2027.

The programme follows a Gift-it-Forward model. No payment is required to apply or to participate. After completing the programme, participants may voluntarily support the Gift-it-Forward initiative to help future aspirants, with no obligation to contribute.

You can read the full details on the 300-hour yoga teacher training in Goa page and apply through the application form. If you’re not there yet, the planned 200-hour programme is expected around mid-2027.

Safety Note and Medical Disclaimer

This article is for general information and isn’t medical advice. Talk to your doctor before starting yoga if you’re pregnant, recovering from an injury or surgery, or have high or low blood pressure, glaucoma, a heart condition, osteoporosis or chronic joint pain. If you’re allergic to latex, avoid natural rubber mats and props. Stop any pose that causes sharp pain, numbness or dizziness, and learn new poses with a qualified teacher.

Frequently Asked Questions (FAQ)