Yoga in Australia: how to choose a yoga teacher and a class that suits you

Teachers guide postures, breathing and relaxation, offer variations and use props such as blocks or straps. In group classes they cannot assess everyone, so the good ones explain how to adjust and invite you to ask before class about injuries or conditions.

• Hatha and gentle classes: slower, good for beginners.
• Vinyasa and power: flowing and more physically demanding.
• Yin and restorative: long holds and relaxation.
• Prenatal, older adult and therapeutic classes: designed for specific needs.

Try different styles and teachers. A beginner class will say so in the timetable.

Yoga teacher is not a protected title. Yoga Australia, the national professional association, publishes membership levels based on training hours: for example, a provisional level at 200 hours and a registered level at 350 hours, with higher levels for more training and experience. The international Yoga Alliance has its own 200-hour and 500-hour registrations. Ask the teacher what training they have done and whether they hold current first aid.

Yoga teachers are not health practitioners. For therapeutic needs, speak to your doctor or physiotherapist and look for teachers with relevant extra training.

Expect to remove shoes, bring or borrow a mat, and move through a warm-up, postures and a rest at the end. Classes are casual, in packs or part of a membership; we do not quote prices. Ask about intro offers and expiry dates.

Blocks, straps, bolsters and chairs are tools, not signs of weakness. A good teacher will show you how to use them to find a position that works for your body. Hands-on adjustments should only happen with your permission, and you are free to say no at any time. If a teacher pushes you deeper into a stretch than feels right, that is a reason to try another class.

If you have a long-term condition, look for classes described as gentle, therapeutic or chair-based, and check the teacher's relevant training.

• Start with one or two classes a week and add short home sessions.
• Choose a regular time so it becomes a habit.
• Mix gentle and stronger classes, and rest when you need to.
• Notice how you feel afterwards, not only how the poses looked.

Online classes are convenient, but no one is watching your alignment, so choose beginner-friendly videos and go slowly. Make enough space and use a non-slip mat. If you have a health condition, a few in-person sessions to learn the basics can help you practise more safely at home.

1. Is this class suitable for a beginner?
2. What training do you hold, and which association do you belong to?
3. How do you handle injuries, pregnancy or health conditions?
4. Do you provide mats and props?

• 'I am not flexible enough.' Flexibility is something yoga builds, not a prerequisite.
• 'Yoga is only stretching.' It includes strength, balance and breathing practices; Australian guidelines recommend muscle-strengthening on two or more days a week, and some styles contribute.
• 'Pain in a pose is normal.' Back off if you feel sharp or lasting pain.

Check with a professional first. Speak to your GP before starting if you are pregnant, have high blood pressure, glaucoma, osteoporosis, back or neck problems, or are recovering from surgery. Stop and seek help for sharp pain, dizziness or chest discomfort.