Yoga in Eating Disorder Recovery
I can honestly say that I don't think my recovery from anorexia would have been possible without yoga.
For years, I had all the knowledge. I had spent years in therapy, I understood the psychology of my eating disorder, and I desperately wanted to recover. I had support around me, and I was doing everything I thought I was supposed to do. And yet, somehow, I still felt stuck between wanting to recover and being afraid to leave my eating disorder behind.
What I eventually began to realise was that recovery wasn't just about changing the way I thought. I needed to find my way back to myself — and, perhaps most importantly, to my body.
Yoga gave me a different way of doing that. It offered me an opportunity to get out of my head and an a new way of connecting with my body.
It taught me to slow down and listen. To notice what I was feeling without immediately trying to change it. To recognise that my body wasn't something I needed to control, fix or judge. Little by little, my yoga mat became a place where I could practise being with myself exactly as I was.
Through that practice, I began to develop a deeper sense of self-awareness, self-compassion and trust. I learned that movement could be about connection rather than punishment, and that rest could be a choice rather than something I had to earn.
Yoga alone isn’t the reason why I’ve reached the place I have in my recovery. My recovery has been supported by many things, including therapy, nutrition, medical care, relationships and community. But yoga became one of the tools that helped me experience recovery differently. Not just as something I was working towards, but as something I could begin to live.
And that is what I hope this page can offer: a gentle introduction to using yoga as a way of reconnecting with yourself during recovery. Not another thing to perfect. Not another set of rules to follow. Just an invitation to explore what it might feel like to move, breathe, rest and be in your body with a little more kindness.
How Can Yoga Help Eating Disorder Recovery?
Rebuilding a Safer Connection with the Body
Eating disorders can change the way we experience and relate to our bodies. We may become disconnected from what we feel, find it difficult to trust our body's signals, or experience body awareness as something uncomfortable or frightening.
Gentle, recovery-focused yoga can offer opportunities to reconnect at our own pace. Through simple movements, grounding and noticing physical sensations, we can begin to explore what it feels like to be present in our bodies without immediately judging or trying to change what we experience.
This isn't about forcing ourselves to feel comfortable in our bodies. It's about creating space for curiosity, choice and, over time, perhaps a little more trust.
Making Space for Difficult Emotions
Recovery can bring up all sorts of emotions including anxiety, shame, guilt, frustration, grief and fear. Sometimes those feelings can seem so overwhelming that we want to escape them or do whatever we can to make them stop.
Yoga can offer a gentle space to practise staying present with difficult feelings, without needing to fix them straight away. A comfortable posture, a little mindful movement or simply resting can provide an opportunity to pause and discover that feelings can change, and that we don't have to act on every uncomfortable thought or urge.
One of the reminders I carry with me from my own practice is: "I can be comfortable with feeling uncomfortable." It doesn't mean every feeling becomes easy, but it reminds me that I can meet difficult moments with compassion rather than automatically turning against myself.
Encouraging Self-Compassion and a Healthier Relationship with the Body
Eating disorders can leave us caught in cycles of criticism, perfectionism and feeling that we are never quite good enough. Even recovery itself can become another thing we believe we have to get right.
One of the things I love about recovery-focused yoga is the opportunity to approach ourselves differently. Instead of concentrating on how a posture looks, we can become curious about how it feels. We can modify a movement, use support, wobble, pause or choose rest without treating any of those things as failure.
Little by little, this can become a way of practising patience and self-compassion. We begin to explore the possibility that our bodies deserve kindness, not because of how they look or what they can do, but simply because they are ours.
Rediscovering Movement, Confidence and Choice
For some of us, movement can become tangled up with rules, guilt, control or the feeling that we must earn the right to rest. Finding a different relationship with movement can therefore be an important part of recovery.
Gentle, recovery-focused yoga offers an opportunity to explore movement without making performance the goal. Some days that might mean a few slow movements; on other days, it might mean sitting comfortably or spending the whole practice resting. Both are valid choices.
Over time, and when it feels appropriate for our individual recovery, yoga may help us experience movement as something responsive and nurturing rather than something driven by pressure. It can also remind us that we are allowed to make choices, change our minds and listen to what we need.
Safety and Context Matter
Yoga can be a wonderful support during eating disorder recovery, but it's important to recognise that not every practice is right for every person, and not every day is the same.
When I talk about yoga in recovery, I'm not talking about pushing through discomfort, achieving the perfect posture or using movement to change the way our bodies look. I'm talking about finding ways to reconnect with ourselves through kindness, curiosity and choice.
For some people, focusing on the body, noticing physical sensations or paying attention to the breath can initially feel uncomfortable or even overwhelming. Certain postures may bring up difficult emotions, body image concerns or memories that we'd rather not revisit. If this happens, it doesn't mean you're doing yoga wrong, and you don't have to push through it. This can be an opportunity to listen to your body and begin to trust yourself to recognise what you need, even if that takes time.
You are always allowed to modify a posture, keep your eyes open, move your attention elsewhere, take a break or stop altogether. You may find that keeping your attention on the room around you feels more comfortable than turning inward. You might prefer gentle movement to stillness, or simply sit quietly and observe. There is no single right way to practise.
It's also worth being mindful of the reasons we're drawn to movement. Eating disorders can turn even something intended to be nurturing into another set of rules or expectations. If yoga starts to feel compulsory, becomes a way of managing guilt about eating, or leaves you feeling that you've failed because you couldn't complete a practice, it may be time to pause and explore what's happening with someone supporting your recovery.
One of the things I always keep in mind is this: if my yoga mat becomes a place where my eating disorder can exist, it's time to take a break.
My mat is my safe space, a place where I'm allowed to connect with my body in a non-judgemental, curious way. I know my eating disorder has the potential to take up too much room for that connection to happen, so I choose to step away when I need to. For me, protecting that space is part of protecting my recovery.
Please also remember that yoga is a complementary practice, not a replacement for eating disorder treatment, medical care or nutritional support. Depending on where you are in your recovery, some forms of movement may not be medically appropriate. If you're unsure, speak with your treatment team before beginning or changing your practice.
Above all, let kindness guide you.
You don't need to achieve anything on your yoga mat. You don't need to feel calm, connected or positive at the end. Some days, simply recognising what you need and allowing yourself to honour it is more than enough.
The aim isn't to become better at yoga. It's to explore whether yoga can support you in building a kinder relationship with yourself.
You are allowed to meet yourself exactly where you are.
Yoga Postures for Eating Disorder Recovery
Recovery-focused yoga is gentle, trauma-informed and led by choice rather than pressure. That means less focus on how a posture looks and more focus on how it feels. Ideally, we want to create opportunities to feel a little more grounded, comfortable and at home in our bodies, without the pressure to achieve anything.
The postures I've shared below are simple, beginner-friendly options that may encourage calm, body awareness and self-kindness. They are postures I've found both grounding and empowering when I need to reconnect with myself, but we're all different, and what feels helpful one day might not feel right the next. Take what works for you, adapt what you need to, and remember that you can always choose to rest.
I'll be sharing some yoga practice videos when I've recovered from my neck injury. In the meantime, if you decide to explore any of these postures on your own, please take your time and listen to what feels right for you. If something doesn't feel comfortable, you can modify the posture, stop or rest. You don't need to push through, and you don't need to complete every posture.
Most importantly, trust yourself. Your practice belongs to you, and choosing what you need in each moment is every bit as important as the movement itself.
Tadasana (Mountain Pose)
A little Introduction
Mountain Pose might look like simply standing, but there's something lovely about taking a moment to pause and feel the ground beneath your feet. It's an opportunity to arrive where you are, without needing to be anywhere else or achieve anything.
How it may help in recovery
In eating disorder recovery, we can spend so much time judging our bodies or feeling disconnected from them. Tadasana offers a simple way to explore steadiness, notice the support beneath us and practise being present without needing to change anything. I love the reminder that we're allowed to take up space, exactly as we are.
Making it your own
Stand with your feet in a comfortable position, keeping your knees soft and your arms relaxed.
If standing feels uncomfortable or tiring, try the posture seated in a chair, with your feet resting on the floor.
Keep your eyes open, soften your gaze or look around the room if that feels more grounding than turning your attention inward.
There's no need to stand perfectly still or hold a particular shape. Shift your weight, move gently or sit down whenever you need to.
Vrksasana (Tree Pose)
A little Introduction
Tree Pose invites us to find our own version of balance. Standing on one foot can bring a few wobbles, and that's all part of the experience! Rather than trying to hold a perfect shape, we can explore what helps us feel steady, allowing ourselves to adjust, wobble and begin again.
How it may help in recovery
Eating disorder recovery can sometimes leave us feeling as though we need to get everything right. Tree Pose offers a lovely reminder that we don't have to be perfect to find our balance. It invites us to practise patience, curiosity and self-trust, learning to respond to what we need rather than criticising ourselves when things feel difficult. I love that the wobbles remind me I'm here, in this moment, finding my way just as I am.
Making it your own
Begin standing comfortably, with your feet grounded and your gaze resting on a steady point.
Keep the toes of your lifted foot on the floor, resting your heel against your standing ankle, or place your foot against your inner calf. There's no need to bring it high.
Use a wall or the back of a sturdy chair for support if that helps you feel steadier.
Your hands can rest at your heart, by your sides or wherever feels comfortable.
If you wobble, put your foot down and start again if you wish. You can also choose to remain in Mountain Pose instead. There is no failure in finding the support you need.
Marjaryasana-Bitilasana (Cat-Cow)
A little Introduction
Cat–Cow is a gentle movement between two shapes, moving from a soft arch in the back to a gentle rounding of the spine. Rather than trying to get the movement right, we can explore it slowly, finding our own rhythm and noticing what feels comfortable along the way.
How it may help in recovery
When we're caught up in eating disorder thoughts, it can be easy to spend so much time in our heads that we lose touch with the present moment. Cat–Cow offers an opportunity to gently reconnect with movement, noticing how our bodies respond without needing to judge or change anything. I like the reminder that we don't always need to have everything figured out; sometimes we can simply take things one movement at a time.
Making it your own
Begin on your hands and knees, with your hands beneath your shoulders and your knees comfortably positioned beneath your hips.
As you gently arch your back, allow your chest to move forward. Then slowly round your spine, moving only as far as feels comfortable.
Let your head follow the movement naturally, without forcing your neck into either position. Keep the movements small and easy if that feels better.
If kneeling isn't comfortable, try sitting in a chair and gently arching and rounding your back instead.
You can move with your breath if that feels natural, but there's no need to control your breathing. Pause, change the movement or rest whenever you need to.
Balasana (Child’s Pose)
A little Introduction
Child’s Pose is often seen as a resting posture, offering an opportunity to pause, soften and take a little space for ourselves. With the body gently folded forward and the arms resting out in front, it can feel like creating a small, quiet space where nothing needs to be achieved. And sometimes, giving ourselves permission to stop for a moment is exactly what we need.
How it may help in recovery
Eating disorder recovery can sometimes feel as though we're constantly striving, pushing ourselves or trying to meet expectations. Child’s Pose can be an invitation to explore what it feels like to slow down and allow ourselves a moment of rest without needing to earn it.
For me, recovery has involved learning that I don't always have to keep going. I can pause, recognise what I need and remind myself that resting isn't giving up. It's a way of showing myself the same kindness I'd so readily offer someone else.
Making it your own
Begin on your hands and knees, then gently move your hips back towards your heels, folding your body forward only as far as feels comfortable.
You can stretch your arms out in front of you or let them rest alongside your body. Choose whichever feels more comfortable.
If your knees feel uncomfortable, try placing a cushion or folded blanket beneath them, or between your hips and heels for support.
If folding forward doesn't feel right for your body, try resting your forehead on a cushion, sitting comfortably in a chair and leaning forward onto a pillow, or choosing another resting position altogether.
You can keep your eyes open, lift your head, change position or come out of the posture whenever you need to. There's no need to stay still or focus on your breathing.
A gentle reminder: You don't have to make yourself smaller, curl up or turn inward to find rest. If this posture brings up uncomfortable feelings or makes you feel restricted, it's absolutely okay to choose something else. You deserve to feel safe and supported in your practice.
Sukhasana (Comfortable Seated Pose)
A little Introduction
Comfortable Seated Pose is a simple way to pause, settle and give ourselves a moment to arrive in the present. Sitting comfortably, with our hands resting wherever feels natural, offers an opportunity to slow down without needing to do anything in particular. And the lovely thing is that there isn't one perfect way to sit, it's about finding a position that works for you.
How it may help in recovery
Eating disorder recovery can leave us feeling caught up in our thoughts, constantly trying to work things out or feeling as though we need to be doing more. Comfortable Seated Pose offers an opportunity to practise simply being, without needing to fix, change or achieve anything.
For me, learning to be with myself without judgement has been an important part of recovery. Sometimes that means noticing what's going on inside; at other times, it means allowing my attention to rest on what's around me. There's no need to force either. We can simply give ourselves permission to be here, exactly as we are in this moment.
Making it your own
Sit cross-legged if that feels comfortable, allowing your spine to feel naturally upright without making yourself rigid.
If sitting on the floor doesn't work for you, try a chair with your feet resting on the floor, or use cushions to support your hips.
Let your hands rest on your knees, in your lap or wherever feels most comfortable. There's no need to adopt a particular hand position.
Keep your eyes open, soften your gaze or gently look around the room. You don't have to close your eyes or turn your attention inward.
Notice the support beneath you if that feels grounding, or let your attention rest on sounds and things you can see around you. You can shift position, stretch or move whenever you need to.
A gentle reminder: You don't have to feel calm, peaceful or completely still for this posture to be worthwhile. If sitting quietly feels uncomfortable today, that's okay too. You can adapt the practice, choose something else or simply carry on with your day. Meeting yourself where you are is enough.
Supta Matsyendrasana (Supine Twist)
A little Introduction
Supine Twist is a gentle lying-down posture that invites us to explore a little movement through the spine. With one knee moving across the body and the arms resting out to the sides, we can find our own comfortable version of the twist without needing to push or stretch any further than feels right.
I like that this is a posture we can approach slowly, allowing the body to move in its own time rather than trying to make anything happen.
How it may help in recovery
Eating disorder recovery can sometimes leave us feeling caught up in rigid thinking, wanting things to happen in a particular way or finding it difficult to let go of control. Supine Twist offers an opportunity to explore gentle movement without needing to achieve a particular shape or range of motion.
It can be a reminder that we don't always need to push harder or go further. Sometimes, there's value in noticing where we are, allowing a little movement and being curious about what feels comfortable today.
Making it your own
Lie on your back with your knees bent and your feet resting comfortably on the floor.
Slowly allow one knee to move across your body, keeping the movement small and comfortable. You can support the knee with a cushion if that helps.
Let your arms rest out to the sides, or bring them closer to your body if that feels better for your shoulders.
Keep both shoulders resting comfortably. There's no need to force them towards the floor or turn your head in the opposite direction.
If lying flat isn't comfortable, try placing a pillow beneath your head or knees, or choose another gentle movement that feels more suitable for you.
Stay for a few comfortable breaths if that feels natural, then slowly return to the centre and change sides if you wish. You don't have to do both sides.
Viparita Karani (Legs at the Wall)
A little Introduction
Legs Up the Wall is a gentle, supported posture that invites us to lie back and let our legs rest upwards against a wall. With the body supported and the arms resting comfortably by our sides, there's very little to do other than allow ourselves a moment to pause.
I love the simplicity of this posture. There's no balancing, no complicated movement and nothing to get right. Just an opportunity to slow down and give ourselves a little breathing space.
How it may help in recovery
Eating disorder recovery can sometimes feel as though we're constantly working at something, trying to get things right or pushing ourselves to do more. Even rest can become something we feel we have to earn.
Legs Up the Wall offers an opportunity to explore a different way of being. We can allow ourselves to pause without needing to achieve anything, reminding ourselves that rest is part of caring for ourselves, not a reward for having done enough.
For me, learning that I don't always have to keep pushing has been an important part of recovery. Sometimes, choosing to stop for a while is exactly what I need.
Making it your own
Sit sideways next to a wall, then gently lower yourself onto your back as you bring your legs up the wall. Move slowly and find a position that feels comfortable.
Your hips don't need to be right against the wall. Move further away if that feels more comfortable, and allow a soft bend in your knees if needed.
Let your arms rest wherever feels natural, with your palms facing up or down. There's no need to arrange your body into a particular shape.
If getting down to the floor or straightening your legs isn't comfortable, try resting your lower legs on a sturdy chair or sofa instead.
Stay for as long as feels comfortable, then bend your knees and roll gently onto your side before sitting up slowly. You can come out of the posture whenever you wish.
This position may not be suitable for everyone, particularly if raising the legs or lying flat causes discomfort or if someone has a medical reason to avoid it. If you are unsure whether this posture is for you, please check with your health care professional.
Setu Bandha Sarvangasana (Supported Bridge Pose)
A little Introduction
Bridge Pose is a gentle backbend that invites us to lift our hips while keeping our feet and shoulders grounded. In a supported version, which I recommend here, we can place a yoga block or firm cushion beneath our hips, allowing the support to do some of the work for us.
I love the idea that we don't always have to hold everything up ourselves. Sometimes, finding the right support allows us to explore something new without needing to push beyond what's comfortable.
How it may help in recovery
Eating disorder recovery can ask so much of us. There are days when finding the strength to keep going feels like hard work, and it's easy to believe we should be able to manage everything on our own.
Supported Bridge offers a different perspective. It invites us to explore strength alongside support, reminding us that we don't have to do everything independently. Accepting help isn't a weakness, and we don't need to prove how strong we are by pushing ourselves further than we need to.
For me, recovery has involved learning that strength can look like many different things. Sometimes it's taking a step forward; sometimes it's allowing myself to lean on the support around me. Sometimes it’s given myself to simply stop and rest.
Making it your own
Lie on your back with your knees bent and your feet resting comfortably on the floor, roughly hip-width apart.
Gently lift your hips only as far as feels comfortable, then slide a yoga block on a suitable low setting or a firm, stable cushion beneath your sacrum (the broad, flat area at the base of your spine).
Allow your weight to rest on the support rather than forcing your hips higher. Your body should feel comfortable, not strained.
Keep your arms resting alongside your body and your neck relaxed. Avoid turning your head while your hips are lifted.
If using a support doesn't feel right, you can simply rest with your hips on the floor, or explore a small, gentle lift and lower your hips again.
To come out, press gently through your feet to lift your hips just enough to remove the support, then lower your spine slowly back to the floor.
Supta Baddha Konasana (Supported Butterfly Pose)
A little Introduction
Supported Butterfly is a gentle, reclined posture where the soles of the feet come together and the knees fall outwards, with cushions or other supports beneath the thighs. With the body resting back and the legs supported, we can explore a sense of openness without needing to stretch or push ourselves into a particular shape.
I love the idea that we can create the conditions for comfort rather than expecting our bodies to adapt to us. Sometimes, a little extra support makes all the difference.
How it may help in recovery
Eating disorder recovery can sometimes leave us feeling as though we're constantly trying to change ourselves, meet expectations or become someone we're not. Supported Butterfly offers an opportunity to explore a different approach — one where we can allow our bodies to be as they are, without asking them to do more.
The support beneath our legs can be a reminder that we don't have to force ourselves into uncomfortable positions to make progress. We can make adjustments, accept help and discover what feels right for us in this moment. For me, that's part of learning to treat myself with greater kindness and respect.
Making it your own
Lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides only as far as feels comfortable.
Place cushions, folded blankets or yoga blocks beneath your thighs or knees so that your legs feel supported rather than hanging or stretching.
You can rest your head and upper back on a bolster or firm cushions if that feels comfortable, making sure your head and neck are well supported.
Let your arms rest by your sides, with your palms facing up or down, or place your hands somewhere that feels comfortable.
If opening your hips doesn't feel right for you, keep your knees bent with your feet resting on the floor instead. You can also choose a different resting posture altogether.
When you're ready to come out, use your hands to gently support your thighs as you bring your knees back together, then rest your feet on the floor.
A gentle reminder: The openness of this posture can sometimes feel uncomfortable or vulnerable, and that's okay. If you notice any discomfort, you can change your position or move into something that feels more calming, grounding and comfortable. You don't need to stay in a posture that doesn't feel right for you. Listening to what you need and choosing what feels supportive is part of your practice, too.
Shavasana
A little Introduction
Shavasana is traditionally practised lying on our backs, with our arms and legs resting comfortably and our bodies supported by the floor. Often used at the end of a yoga practice, it's an opportunity to pause and allow ourselves a moment without needing to move, stretch or achieve anything.
I love the reminder that we don't always have to be doing something. Sometimes, we can simply give ourselves permission to stop, even if only for a little while.
How it may help in recovery
Eating disorder recovery can sometimes feel as though we're constantly working at something, trying to change ourselves or believing we need to do more. Learning to rest without guilt, and without feeling that we've somehow failed by stopping, can be its own kind of practice.
Shavasana offers an opportunity to explore what rest means for us, without needing to make anything happen. We don't have to empty our minds, feel completely peaceful or get the experience right. We can simply notice what we need in that moment and allow ourselves to respond with kindness.
For me, recovery continues to be about learning that I don't have to earn my right to rest. I am allowed to pause, take a breath and just be Maz, without needing to prove anything.
Making it your own
Lie on your back with your legs resting comfortably apart and your arms by your sides, allowing your hands to rest wherever feels natural.
Place a cushion beneath your knees or head, or use a blanket for warmth and comfort. Let yourself make whatever adjustments you need.
You can close your eyes, keep them open or let your gaze rest softly on a point in the room. There's no need to turn your attention inward if that doesn't feel comfortable.
If lying flat or remaining still feels unsettling, try resting on your side, sitting comfortably in a chair or choosing another position that feels more grounding.
Allow sounds around you to be there without needing to focus on them, or gently notice the support beneath your body if that feels helpful. You don't need to control your breathing or make your mind quiet.
Stay for as long as feels right for you. When you're ready to move, take your time, gently stretch if you wish and return to your day in your own way.
A gentle reminder: Rest doesn't have to look a particular way, and it doesn't have to feel peaceful to count. If lying still, closing your eyes or turning your attention inward feels uncomfortable, you're allowed to change position, keep your eyes open or choose something that feels more calming and grounding. You don't need to push through discomfort to complete the practice. Your sense of safety and comfort matters more than staying in any pose.
If you are curious about bringing yoga into your recovery, I recommend gentle, restorative, or beginner classes. It can also helpful to look for a trauma-informed teacher who keeps the focus away from calories, body judgement, or pushing past your limits. At least to begin with, it might also be useful to avoid studios with mirrors. And remember, your yoga practice does not need to be intense to matter. Sometimes just a few minutes of slow, compassionate movement—or even choosing rest—is enough to support healing.