Practical yoga · backed by research

Yoga for everyday fitness, explained step by step

Clear pose guides, short routines and breathing techniques for real bodies, with the research behind every claim and a review date on every page.

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Illustration of a woman on her hands and knees on a green mat, back gently dipped and gaze forward, the Cow half of Cat-Cow

Cat-Cow

Marjaryasana-Bitilasana

Beginner

Illustration of a woman in Child's Pose on a green mat: kneeling with her hips on her heels, chest folded over her thighs, forehead down and arms stretched forward

Child's Pose

Balasana

Beginner

Illustration of a woman in Downward-Facing Dog on a green mat: hands and feet on the floor, hips lifted high, arms and back in one long line and heels slightly raised

Downward-Facing Dog

Adho Mukha Svanasana

Beginner

Illustration of a woman standing tall in Mountain Pose on a green mat, seen from the side: feet flat, legs straight but relaxed, arms hanging by her sides and head level over her shoulders

Mountain Pose

Tadasana

Beginner

What the research says

Evidence: moderate

Yoga for Beginners: A Complete First-Month Guide

Start with two or three short sessions a week, 10 to 20 minutes each, using a few simple poses and slow, steady breathing, and build up gradually over the month.

Evidence: moderate

Yoga for Tight Hips: 8 Poses and a 15-Minute Routine

Tight hips usually means stiffness in one of three places: the hip flexors at the front, the glutes and outer hip, or the inner thighs.

Evidence: limited

Start Yoga at Home

Clear a patch of non-slip floor a little bigger than a mat, wear clothes you can bend in, and follow a beginner class or video for 10 to 20 minutes, two or three times a week.

Breathing, step by step

All breathing guides →

Diaphragmatic (Belly) Breathing: How to Do It

Lie on your back with your knees bent, one hand on your chest and one on your belly.

Latest guides

Illustration of a woman on her hands and knees on a green yoga mat in a tidy living room, looking down toward a tablet propped in front of the mat, with a wooden chair and a yoga block nearby

Start Here

Start Yoga at Home

Clear a patch of non-slip floor a little bigger than a mat, wear clothes you can bend in, and follow a beginner class or video for 10 to 20 minutes, two or three times a week.

Last reviewed Nov 5, 2026

Illustration of a woman standing tall in Mountain Pose on a green mat, seen from the side: feet flat, legs straight but relaxed, arms hanging by her sides and head level over her shoulders

Poses

Mountain Pose

Stand with your feet hip-width apart, or big toes together, and spread your weight evenly over both feet.

Last reviewed Nov 5, 2026

Illustration of a woman on her hands and knees on a green mat, back gently dipped and gaze forward, the Cow half of Cat-Cow

Poses

Cat-Cow

On your hands and knees, breathe in as you drop your belly and lift your chest and tailbone (Cow).

Last reviewed Nov 4, 2026

Illustration of a woman in Child's Pose on a green mat: kneeling with her hips on her heels, chest folded over her thighs, forehead down and arms stretched forward

Poses

Child's Pose

Kneel with your big toes together, sit your hips back toward your heels and fold forward until your forehead rests on the floor or a block.

Last reviewed Nov 4, 2026

Illustration of a woman lying on her back on a green mat with her head on a folded blanket, knees bent and feet flat, one hand on her upper chest and the other on her belly

Breathing

Diaphragmatic (Belly) Breathing: How to Do It

Lie on your back with your knees bent, one hand on your chest and one on your belly.

Last reviewed Nov 4, 2026

Illustration of a woman in Downward-Facing Dog on a green mat: hands and feet on the floor, hips lifted high, arms and back in one long line and heels slightly raised

Poses

Downward-Facing Dog

Start on your hands and knees, tuck your toes and lift your hips up and back until your body makes an upside-down V.

Last reviewed Nov 4, 2026

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