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 in Low Lunge on a green mat, seen from the side: right foot forward with the knee over the ankle, left knee resting on a folded blanket with the top of the foot on the mat, torso upright and both hands on the front thigh

Low Lunge

Anjaneyasana

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 Tight Hamstrings

Fold from your hips with a long back, bend your knees as much as you need to keep it long, and hold each pose for 30 seconds to a minute at a mild pull, never into pain.

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.

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 in Low Lunge on a green mat, seen from the side: right foot forward with the knee over the ankle, left knee resting on a folded blanket with the top of the foot on the mat, torso upright and both hands on the front thigh

Poses

Low Lunge

Kneel on a padded mat, bring one foot forward so its knee sits over the ankle, and keep the back knee down with the top of the back foot flat.

Last reviewed Nov 8, 2026

Illustration of a woman in Half Splits on a green mat, seen from the side: left knee on a folded blanket with the hips stacked over it, right leg straight in front with the toes pointing up, and both hands on yoga blocks beside the front shin

Flexibility & Mobility

Yoga for Tight Hamstrings

Fold from your hips with a long back, bend your knees as much as you need to keep it long, and hold each pose for 30 seconds to a minute at a mild pull, never into pain.

Last reviewed Nov 8, 2026

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

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Health claims link to studies and official guidance.

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