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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Pose library
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
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.
Breathing, step by step
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
Poses
Cat-Cow
On your hands and knees, breathe in as you drop your belly and lift your chest and tailbone (Cow).
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.
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.
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.
Start Here
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.
Flexibility & Mobility
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.
Sources on every page
Health claims link to studies and official guidance.
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Every guide shows when it was last checked.
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