Shadows in indoor photography are usually caused by your flash unit. Because the flash is so much brighter than ambient light, it acts as a point source and causes shadows. There are several ways to avoid shadows when shooting indoors, including diffusers, hoods, bounce flash, natural lighting and off-camera flash.
Avoid Flash
You can avoid using your flash unit if you position your subjects in natural light near a window, door or skylight. If you are using natural light indoors, you may need to shoot at relatively low shutter speeds. If you are using a 105mm equivalent or greater portrait lens, camera shake can be an issue at lower shutter speeds; use a tripod to compensate.
Bounce Flash
A quick and easy fix to shadows caused by an on-camera flash is to point the flash up at a white ceiling, aiming for a spot halfway between you and your subject. The light from the flash bouncing off the ceiling will be more diffuse than direct light from the flash and less prone to causing harsh shadows.
Diffuser Over Front of Flash Unit
Another quick and easy method to soften shadows from flash photography is to place a diffuser over the flash unit. You can buy diffusers, but in a pinch any thin white cloth such as cheese cloth or even a very worn white T-shirt will work. Flesh-colored women's stockings will diffuse the light from the flash and add a slightly warm tone.
Flash Diffusion Hood
Another possibility is to buy or make a simple flash diffusion hood that you attach to the top of your flash unit. A diffusion hood is essentially a piece of white plastic or cardboard placed at a 45-degree angle to the camera. When you point the flash up at the hood, the hood reflects the light of the flash forward at your subject. The light is sufficiently scattered by being bounced off the hood to reduce the amount of shadows caused. Commercially sold diffuser hoods use light-diffusing materials, but in an emergency you can fashion a basic functional diffuser hood with a few pieces of white cardboard and duct tape.
Off-Camera Flash
If you have a separate rather than a built-in flash unit, you can move it off camera to avoid unpleasant shadows. Imagine a quarter piece of pie, with one edge running from the camera to the subject and the other edge perpendicular to that line. Place the flash at a 45-degree angle, or what would be the middle of the pie crust, and raise it a few feet higher than your subject's head. This is the classic position for portrait lighting and is very flattering.
Professional Options
Professionals use multiple flash units and carefully positioned reflectors and diffusers to compensate for shadows. Professional photography stores carry a wide range of lighting equipment and may also offer seminars on how to use it.
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