PosturesAsana
The shapes most people picture when they hear the word yoga. Our guides start simple and show easier versions first.
Breatheslowly.
A calm corner of the web for gentle practice, steady breath and the old ideas behind yoga.
Tea hills at dawn. Photo: Nguyễn Đức / UnsplashBefore you read
One slow round, right now.
Follow the shape. Let it grow as you breathe in, and soften as you breathe out. Keep the breath easy and quiet, and simply return to normal breathing whenever you like.
In for 4Out for 6No strain
Start here
What yoga is, in three parts.
Yoga is an ancient practice rooted in Indian philosophy. It began as a spiritual practice, and today many people use it to support physical and mental well-being. Styles range from gentle to very demanding.
BreathPranayama
Ways of paying attention to the breath, from simply counting it to slower, guided patterns.
StillnessMeditation
Sitting quietly and resting the attention. A few minutes is a fine place to begin.
Source: NCCIH, Yoga: What You Need To Know · nccih.nih.gov
The paths
More than one way up the hill.
Classical teaching names three paths: action, devotion and knowledge. Modern readings, following Swami Vivekananda, often add a fourth, the meditative path of raja yoga.
KarmaAction
The path of action: doing your work with care, as a practice in itself.
BhaktiDevotionThe path of loving devotion to a personal god.
JnanaKnowledgeThe path of knowledge: study, reflection and self-inquiry.
RajaMeditationClassical yoga, the meditative path, counted as a fourth path in modern readings.
Source: Wikipedia, Jnana yoga · en.wikipedia.org/wiki/Jnana_yoga
Explore the blog
Wander in. Stay a while.
Short, honest reads for every part of practice, from your first class to the ideas that sit behind it.
Beginner poses
Poses explained step by step, with easier versions and props for each one.
Nine poses, step by step
Before your first class
What to bring, what to expect, and how to choose a style.
Start here
Meditation
A five-minute practice, mindfulness, the body scan and yoga nidra.
How to meditate
Philosophy & paths
The four paths, key texts and words you will hear in class, in plain language.
The four pathsPractise with care
What yoga can help with, and what it can't.
Research suggests yoga may help with:
- Stress and general wellnessIncluding mood, sleep and balance.
- Neck pain and some headachesEvidence looks promising, but studies are still small.
- Low-back pain, a littleThe research points to a small benefit, similar to other exercise.
Source: NCCIH, Yoga: What You Need To Know · nccih.nih.gov
Questions
Gentle answers to common questions.
is yoga good for beginners?
Yes. Styles range from gentle to very demanding, so start with a gentle or beginner class. A qualified teacher can show you easier versions of each pose.
can yoga help with back pain?
It can help a little. For low-back pain, research suggests a small benefit, similar to other exercise and massage. A 2017 guideline from the American College of Physicians lists yoga among non-drug options for chronic low-back pain. Talk with your health care provider first.
Is it safe to do yoga while pregnant?
For most pregnant women, yes, with the right precautions. Get checked by your health care provider first, expect to adapt some poses, and avoid hot yoga because it can cause overheating.
what are the 4 paths of yoga?
Karma (action), bhakti (devotion), jnana (knowledge) and raja (meditation). The first three are the classical paths. Raja yoga was added as a fourth in modern readings, following Swami Vivekananda.
is hot yoga safe?
Hot yoga has special risks linked to overheating and dehydration. Pregnant women should avoid it. If you have a health condition, ask your health care provider before you try it.
What are the most common yoga injuries?
Sprains and strains, most often in the knee or lower leg. Serious injuries are rare, and the risk is lower than in higher-impact activities. People aged 65 and over are more likely to need treatment for a yoga injury.
Do I need any equipment to start?
A mat and clothes you can move in are enough. Blocks and straps are optional, and they can bring a pose closer to you.
Can yoga replace seeing a doctor?
No. Yoga can support your well-being, but it is not medical care. Don't use it to delay seeing a health care provider about a problem.