The NHS Fitness Studio has 11 pilates and yoga videos. Five are general: pilates for beginners, pyjama pilates, vinyasa flow yoga, a bedtime meditation and prenatal and postnatal yoga. The other six are chair-based pilates and pilates for a named group: back pain, knee problems, arthritis, scoliosis and osteoporosis. They run 27 to 50 minutes. We set out who each page says the class is for, its length and what you need, and added a picker that shows the matching class and your weekly minutes. The moves inside the videos are not written down, so we have not reproduced them.
1. 11 videos, 27 to 50 minutes. Pilates for beginners 45 minutes, vinyasa flow yoga 50 minutes, bedtime meditation 35 minutes, prenatal and postnatal yoga 45 minutes and more.
2. Pilates for a named group — back pain 29 minutes, knee problems 33 minutes, arthritis 32 minutes, scoliosis 32 minutes, osteoporosis 27 minutes, plus chair-based pilates of about 30 minutes. These six pages each add a line to speak to a GP first.
3. The NHS gives pilates and yoga as examples of flexibility exercise (yoga is in the strength list too). All 11 add up to 403 minutes (our arithmetic).
For anyone — five classes
| Video | Who the NHS says it is for | Length · what you need |
|---|---|---|
| Pilates for beginners | Beginners, people already doing some pilates, anyone going back to basics — no experience needed | 45 minutes · An exercise mat if you have one, loose comfortable clothing |
| Pyjama pilates | People with some basic experience of pilates (the page summary says intermediate) | 45 minutes · Not stated |
| Vinyasa flow yoga | No separate level — most people in good health with reasonable fitness | 50 minutes · A yoga mat or similar surface, a towel, water |
| Bedtime meditation | Made for bedtime, but usable whenever you need a break | 35 minutes (the description says 30) · A blanket, some cushions, a mat for the warm-up |
| Prenatal and postnatal yoga | During pregnancy, and after the birth once you have the all-clear — made for beginners | 45 minutes · 3 pillows or cushions, a mat to lie on, a blanket or large towel |
The pages add some background. The beginners page says pilates builds balance, posture, strength and flexibility and suits all ages and fitness levels. The pyjama pilates page says pilates focuses on improving muscle strength, flexibility and posture, and that more research is needed but there is some evidence it can help lower back pain. The vinyasa page says yoga builds strength, flexibility and breathing for physical and mental wellbeing, and that there is some evidence regular yoga can help with high blood pressure, heart disease, aches and pains (including lower back pain), depression and stress; vinyasa links breath to the poses.
The bedtime meditation guides you step by step into a comfortable seated practice, describing relaxation as a skill that improves with practice and can ease physical tension and quiet the mind. The prenatal and postnatal page says gentle exercise can help if you are pregnant or have recently given birth, and to start after the birth once you have the all-clear.
Pilates for a named group — six classes
| Video | Who the NHS says it is for | Length · what you need |
|---|---|---|
| Chair-based pilates | People who find floor work difficult and want a chair for support — some moves fully seated, for people who cannot stand | about 30 minutes · A chair with a flat, firm back and seat |
| Back pain pilates | People with long-term (chronic) back pain | 29 minutes · Not stated |
| Knee problems pilates | People with knee problems | 33 minutes · Not stated |
| Arthritis pilates | People with arthritis | 32 minutes · A cushion or pillow; a mat would be useful |
| Scoliosis pilates | People with scoliosis | 32 minutes · Something comfortable to lie on, such as a mat |
| Osteoporosis pilates | People with osteoporosis | 27 minutes · Not stated |
The six pages share a sentence: regular pilates may improve posture, muscle tone, balance and joint mobility and relieve stress and tension. Each also names an aim: the back pain class strengthens and loosens the muscles that support the back; the knee class strengthens the knees and improves joint mobility; the arthritis class is a series of gentle moves to get the joints moving safely; the scoliosis class eases tension and improves alignment and posture; the osteoporosis class builds strength, flexibility and balance for better joint movement and to help prevent falls. The chair class does some moves fully seated, for people who cannot stand.
All six say to speak to a GP first if you have that condition, another health condition, or are recovering from an injury (the chair page: recovering from an injury or managing a health condition). The shared safety box says these are general exercises, not treatment for a specific cause of pain or condition.
Picker
Each situation points to the one class whose NHS page names that group or purpose; the lines repeat what that page says. Choosing a class is not a medical recommendation — where the page says to speak to a GP first, do that before starting (our arrangement of the NHS list).
How many minutes — our examples
| Example (ours) | A week | Worth noting (ours) |
|---|---|---|
| Back pain pilates twice a week | 58 minutes | 29 × 2. Speak to a GP before starting |
| Osteoporosis pilates 3 times a week | 81 minutes | 27 × 3 |
| Pilates for beginners twice a week | 90 minutes | 45 × 2. With experience, pyjama pilates |
| Bedtime meditation every day | 245 minutes | 35 × 7; 210 at the 30 minutes in the text |
The five general classes add up to 220 minutes and the six named-group classes to 183 (counting the chair class as 30), 403 minutes in all (our arithmetic).
Linking to the NHS guidelines
- Flexibility — the NHS lists stretching, yoga, tai chi and pilates as flexibility exercises.
- Strength — yoga is also in its list of strength exercises. Strength means at least 2 days a week across all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
- Separate from the 150 aerobic minutes — time spent doing strength exercises does not count towards moderate aerobic activities.
The video pages do not say whether to count a pilates or yoga class as flexibility or strength. For meeting the strength guideline see strength workout videos from the NHS.
Checklist
- ☐ For the six named-group classes, speak to a GP first
- ☐ A mat, plus cushions, pillows or a blanket where the page lists them
- ☐ For the chair class, a chair with a flat, firm back and seat
- ☐ After the birth, get the all-clear before starting
- ☐ Stop at once if you feel pain or become unwell
Questions that remain
The pages say 10 to 45 minutes — is there a 50-minute video?
Every page repeats that the videos range from 10 to 45 minutes, but the vinyasa heading says 50 minutes. We have used the length in each video heading.
Is the bedtime meditation 35 or 30 minutes?
The heading says 35, the description 30. The picker uses 35 and shows the 30 alongside. For bodyweight stretches before bed see bedtime stretches.
If my back or knee hurts, should I start with these?
The pages say to speak to a GP first, and the safety box says these are general exercises, not treatment. NHS inform’s exercises by body part are in back exercises and knee exercises, and bone health in exercise for bones.
What exercise suits pregnancy?
The NHS pregnancy guidance is in exercise in pregnancy, and after the birth in postnatal exercise.
Sources
- NHS — Pilates and yoga exercise videos — source (page shows: published 26 September 2023; checked 10 November 2026). The list of eleven.
- NHS — the eleven video pages — beginners page and the others (beginners, pyjama, vinyasa and meditation reviewed 14 May 2025, prenatal and postnatal 13 May 2025, next review May 2028; chair, back, knee, arthritis and scoliosis pages reviewed 5 August 2022, osteoporosis 8 August 2022, media re-reviewed August 2025; checked 10 November 2026). Length, who each is for, what you need, the GP lines, the pilates and yoga background.
- NHS — How to improve your strength and flexibility — source (reviewed 21 July 2026; checked 10 November 2026). Flexibility and strength examples, 2 days a week, strength time and aerobic activity.
- Not read. The moves, breathing and counts inside the videos (no written version), the research on pilates and yoga, whether the videos play outside the UK.
- What we added. The general / named-group split, the situation picker, the minute sums and examples.
Where to check further
- The clinic that treats your condition — which moves and how hard.
- Exercises with a chair — chair home workout.
Written on 10 November 2026. The video list and descriptions are from the NHS; the grouping and sums are ours.
