She’s best known for her indulgent recipes, but Nigella Lawson also has a recipe for feeling good, and a growing body of research suggests she might be on to something.
The 66-year-old Great British Bake Off judge has long been a fan of ‘a rather slow form of yoga now called Iyengar’. A slow, controlled and gentle form of the exercise Iyengar focuses on holding poses, improving alignment and building strength instead of working up a sweat.
In fact, as she told Good Housekeeping, you can even do it in bed: ‘As you get on in life, you value feeling well as opposed to looking well. Yoga certainly makes you feel great, and you want to carry on feeling great. I just do a bit in a very slow way. Sometimes, lying down!’
She could be on to something. Physiotherapists say this particular style of yoga has some compelling benefits for women over 50, especially those finding that the workouts they once enjoyed are becoming harder on their joints.
What is Iyengar yoga?
Unlike faster-paced styles such as Ashtanga or Vinyasa, ‘Iyengar yoga places a strong emphasis on precise physical alignment, correct posture and holding poses for longer durations,’ explains physiotherapist Sam Bhide. ‘It also heavily utilises props, such as blocks, belts, bolsters and chairs, to make poses accessible to everyone, regardless of age, flexibility or physical limitations.’
Don't mistake slow for easy, though. Holding a position for longer can really challenge your muscles, even if the position itself looks gentle. And that's one reason this particular style of yoga could be especially useful in later life.
When slower yoga is better for your joints
As we get older, maintaining strength, balance and flexibility becomes increasingly important. ‘As we age, we naturally experience changes in joint mobility, muscle mass, balance and bone density,’ Sam explains. For that reason, the NHS recommends that adults aged 65 and over undertake activities that improve strength, balance and flexibility at least twice a week. Yoga is among the activities it suggests.
But if your knees are starting to complain, your hips feel stiffer than they used to, or you've simply lost confidence in your ability to exercise, Sam believes Iyengar could be particularly good place to start. ‘The deliberate, controlled nature of Iyengar allows older adults to build strength, improve flexibility and refine balance safely without overexerting themselves,’ she says.
There's more. ‘Because the movement is controlled and supported by props, there is far less impact or stress placed on the joints compared to faster-paced yoga styles or high-impact exercises,’ Sam says. ‘That allows people to achieve the therapeutic benefits of a stretch or pose without straining sensitive or arthritic joints.’
That doesn't mean Iyengar will be pain-free or suitable for everyone. But the ability to adapt poses, rather than forcing your body into uncomfortable positions, is one of its attractions.
What does the science say?
There’s encouraging evidence that yoga can help people experiencing joint pain and stiffness. A 2024 review of eight randomised controlled trials, involving 756 people with knee osteoarthritis, found that yoga was associated with improvements in pain, stiffness and physical function. Researchers concluded that yoga could be a useful way of managing symptoms.
More recently, a clinical trial published last year in JAMA Network Open, compared yoga with conventional strengthening exercises for people with knee osteoarthritis. After 12 weeks, both groups experienced clinically meaningful reductions in knee pain, suggesting that yoga could be a useful tool for those who want to stay active while managing painful joints
That said…
A large 2025 trial involving 700 adults aged 60 and over found that an Iyengar-based programme improved participants' confidence in their balance and increased their physical activity. Sounds good? Well, yes, but the group practising yoga also recorded more falls than the comparison group.
So while yoga may help with mobility and confidence, you need to be careful while striking those poses.
Where Iyengar falls short
‘Dynamic forms like Ashtanga offer a continuous, fast-paced flow that provides a stronger cardiovascular workout,’ explains Sam.
But if your priority is maintaining mobility, improving flexibility or returning to exercise after a break, Iyengar could be a more comfortable introduction.
Sam particularly recommends it for people with osteoarthritis, joint pain, postural problems or concerns about balance. ‘It is particularly brilliant for patients who feel intimidated by mainstream exercise because the tailored use of props ensures that every movement meets them at their current ability level.’
How to try Nigella's favourite exercise
You don't need to be flexible, own expensive equipment or have any previous yoga experience to give Iyengar a go.
- Look for a qualified Iyengar yoga teacher offering a beginners' class, ideally one with experience teaching older adults or people with joint problems.
- Explain any physical limitations before the session, and don't feel embarrassed about using a chair, block or other support.
- The aim isn't to achieve the deepest stretch or hold the most impressive pose. It's to find movements that challenge you appropriately without causing unnecessary discomfort.
- If you have osteoporosis, significant joint pain, balance difficulties or another medical condition, seek advice from your GP or physiotherapist about suitable modifications before starting. The NHS also recommends checking with a GP if you haven't exercised for some time or have concerns about your health.
- And remember: yoga shouldn't replace everything else. Walking, swimming and other forms of aerobic exercise are still important for cardiovascular health, while resistance training helps maintain muscle strength.
Nigella's most important fitness rule
In another interview with Good Housekeeping, Nigella explained why it is that she’s stuck with yoga all these years: ‘I have to do something I enjoy, otherwise I wouldn't do it.’ So find an exercise that’s not just doable but, in Nigella’s words, actually ‘sumptuous’.