Yoga by goal and experience

Every collection here is written by hand, drawn from the asana library, and kept honest about what practice can and cannot do. Pick the goal first, then the level that matches where you are today.

Foundations

Where most people start.

Yoga Poses for Beginners

A first sequence you can actually repeat: ten postures, why each one is there, and how to hold them without forcing.

Yoga for Flexibility

How range of motion actually changes, and a sequence that works on hips, hamstrings, spine and shoulders without forcing.

Yoga for Lower-Back Pain: A Careful Approach

Gentle movement, honest evidence, and clear warning signs. What yoga can and cannot do for a sore lower back.

Morning Yoga Poses

Ten postures for a stiff, just-woken body — plus why morning practice needs a slower start than evening practice.

Yoga Poses for Posture

The strength, mobility and awareness that actually change how you hold yourself — and the posture myths worth dropping.

Body areas and pain

Gentle, specific sequences for the joints and regions that bother people most.

Yoga for Sciatica

A cautious sequence for sciatic nerve irritation that favours gentle nerve gliding and hip opening over aggressive stretching.

Yoga for Neck Pain

A slow sequence that restores small, comfortable ranges of neck motion and unloads the neck through better shoulder and upper-back support.

Yoga for Knee Pain

A sequence built around correct knee tracking and hip and ankle mobility, since most knee pain in yoga comes from misalignment rather than the pose itself.

Yoga for Hip Pain

A sequence that separates true hip-joint pain from surrounding muscle tightness, since the right approach differs sharply between the two.

Yoga for Shoulder Pain

A sequence that reduces weight-bearing load on a painful shoulder while keeping gentle mobility and rotator cuff strength work moving.

Yoga for Upper Back Pain

A sequence focused on restoring thoracic rotation and extension, the two movements desk posture most often takes away.

Yoga for SI Joint Pain

A stability-focused sequence for the sacroiliac joint, since SI pain usually responds better to control than to flexibility work.

Yoga for Tight Hips

A sequence that treats hip tightness as several distinct muscle groups rather than one problem, since each needs a different approach.

Yoga for Tight Hamstrings

A patient, prop-supported sequence for hamstring tightness that protects the low back while gradually building length.

Yoga for Scoliosis

A cautious, mostly symmetrical approach to yoga with scoliosis, with a note on individualised asymmetric work best guided by a specialist.

Yoga for Arthritis

A joint-friendly sequence that adapts to flare days and good days, since arthritis symptoms vary day to day more than most conditions.

Yoga for Plantar Fasciitis

A sequence that treats plantar fasciitis as a calf-and-arch loading problem, not just a sore heel to stretch harder.

Yoga for Carpal Tunnel Syndrome

A sequence that minimises weight-bearing on a compressed wrist while restoring nerve glide and forearm strength.

Yoga for TMJ (Jaw Joint) Tension

A sequence that treats jaw tension as part of a wider neck-shoulder-breath pattern rather than isolating the jaw alone.

Yoga for Wrist Pain

A sequence that rebuilds wrist tolerance gradually through alternatives to flat-palm weight-bearing, rather than avoiding hand poses altogether.

Yoga for Ankle Mobility

A sequence that builds ankle range from three directions — calf length, joint mobility and foot control — since ankle stiffness rarely has one cause.

Yoga for Tech Neck

A sequence built specifically to counter the forward-head, rounded-shoulder posture of long screen use, rather than a general neck routine.

Yoga for Fibromyalgia

A gentle, pacing-focused sequence built around fibromyalgia's tendency toward whole-body sensitivity and post-exertion flares.

Yoga for Headaches

A sequence for tension-type headaches that works the neck, shoulders and breath together, since this trio commonly drives headache pain.

Yoga for Jaw Tension

A calming sequence aimed at the stress and clenching habit behind a tight jaw, rather than joint mechanics.

Yoga for Frozen Shoulder

A stage-aware sequence that respects how frozen shoulder actually progresses, since forcing range too early tends to backfire.

Yoga for Piriformis Syndrome

A sequence built around the piriformis muscle's role in hip rotation, balancing careful stretching with the strengthening it often also needs.

Yoga for IT Band Syndrome

A sequence that treats IT band pain as a hip-strength and control issue first, with lateral stretching used carefully alongside it.

Yoga for a Stiff Back in the Morning

A brief, bed-friendly sequence that eases the spine's stiffest hour of the day before standing and moving properly.

Yoga for Tailbone Pain (Coccydynia)

A sequence built around taking pressure off the coccyx directly, since most tailbone pain worsens with sitting and prolonged pressure.

People and life stages

Practice adjusted to age, stage of life and the way you live.

Yoga for Beginners Over 50

A first practice built around joints that have not moved this way in years, not around flexibility you no longer have.

Yoga for People Over 60

A practice weighted toward the two things that matter most after 60: balance and standing strength.

Yoga for Seniors

A gentle, mostly low-to-the-ground sequence that keeps joints moving without demanding floor transitions the body isn't ready for.

Yoga for Men

A practice aimed at the tightness patterns most common in men who sit, lift or run: hips, hamstrings and shoulders.

Yoga for Women Over 40

A practice weighted toward standing strength and bone-supportive loading, which matters more after 40 than deep stretching.

Yoga for Menopause

A calming, cooling-oriented sequence built around the two most commonly reported menopause complaints: disrupted sleep and hot flushes.

Yoga for the First Trimester of Pregnancy

A gentle, low-demand sequence for the first trimester that prioritises rest and clinician clearance over any fitness goal.

Yoga for the Second Trimester of Pregnancy

A supported sequence adapted for a growing belly and shifting balance, with clinician clearance as a firm starting requirement.

Yoga for the Third Trimester of Pregnancy

A slow, supported sequence for late pregnancy focused on comfort, breath and hip space rather than any new range of motion.

Yoga for Postnatal Recovery

A slow return to movement built around pelvic floor and deep core recovery, not around pre-pregnancy shapes.

Yoga for Teens

A short, energising practice aimed at exam stress, phone-posture and the tightness that comes with rapid growth.

Yoga for Kids

A playful sequence that teaches body awareness through animal shapes rather than formal instruction.

Yoga for Desk Workers

A practice built to reverse the specific tightness pattern of eight hours in a chair: hips, hamstrings and rounded shoulders.

Yoga for Night Shift Workers

A practice split into a wind-down sequence after a shift and a gentle energiser before one, matched to an inverted schedule.

Yoga for Travelers

A compact sequence designed for the specific stiffness of long-haul sitting and the limited space of a hotel room or airport gate.

Yoga for Stiff Beginners

A sequence built for people who feel too stiff for yoga, using props generously so no shape depends on flexibility that isn't there yet.

Yoga for Plus-Size Bodies

A practice built around practical modifications — wider stances, adjusted prop placement, and belly-friendly folds — rather than apology or minimisation.

Yoga for People Over 70

A mostly seated and chair-supported practice prioritising safety and confidence over any standing floor sequence.

Yoga for Perimenopause

A practice that addresses the specific cluster of perimenopausal symptoms — poor sleep, mood shifts, joint stiffness and hot flushes — together.

Yoga for New Dads

A short, sleep-deprivation-friendly practice for the physical carrying strain and stress load that come with a new baby.

Yoga for Students

A short, adaptable practice for the specific strain of long study sessions, irregular sleep and exam-period stress.

Yoga for Caregivers

Brief, restorative practices built for people whose time and energy are controlled by someone else's needs.

Yoga for Remote Workers

A practice aimed at the specific strain of home-office setups: improvised desks, longer unbroken sitting, and fewer incidental breaks.

Yoga for Truck Drivers

A sequence built for the space actually available to a driver: a cab seat, a strip of pavement, and a limited break.

Yoga for Gardeners

A before-and-after practice for the repeated bending, kneeling and lifting that gardening asks of the low back and knees.

Chair yoga

Full practices done seated or with a chair for support.

Chair Yoga for Seniors

A seated sequence built around joint mobility, balance confidence and a pace that respects changing bodies.

Chair Yoga for Beginners

A first chair yoga sequence teaching posture, breath and a handful of simple, repeatable movements.

Chair Yoga for Back Pain

A seated sequence combining gentle spinal movement with hip mobility work that often relieves referred lower-back tension.

Chair Yoga at Your Desk

A discreet five-minute sequence in work clothes that targets exactly what a desk day stiffens: neck, shoulders, wrists and hips.

Chair Yoga for Balance

A supported sequence that builds the leg strength and confidence balance depends on, using the chair as a safety rail.

Chair Yoga for Arthritis

A gentle range-of-motion sequence designed around what arthritic joints respond well to: warmth, small range and steady repetition.

10-Minute Chair Yoga

A tight, complete ten-minute sequence that covers spine, shoulders and hips without wasted time.

20-Minute Chair Yoga

A fuller seated practice with time for a real warm-up, supported standing work and a proper closing rest.

Bed Yoga

A gentle in-bed sequence for mornings and evenings, using the mattress and headboard as your only props.

Wheelchair Yoga

A seated practice built around the wheelchair as a stable base, focusing on the upper body, breath and trunk mobility available to it.

Chair Yoga for Hips

A focused hip-mobility sequence using both seated and standing-supported postures to counter the tightness that comes from sitting.

Chair Yoga for Sleep

A calming pre-bed sequence built around slow forward folds, hip release and an extended exhale to settle the nervous system.

Chair Yoga for Anxiety

A grounding sequence for anxious moments, pairing slow breath with postures that give the nervous system something steady to settle around.

Chair Yoga for Shoulders

A focused sequence for rounded, tight shoulders that works the chest, upper back and rotator cuff range together.

Chair Yoga for Circulation

A movement-focused sequence for long sitting, combining ankle and calf pumps with gentle twists and leg elevation.

Sport and activity

Mobility and recovery built around the demands of your sport.

Yoga for Runners

Nine postures that target the hips, calves and hamstrings running tightens, plus stability work for the stride.

Yoga for Cyclists

A counter-practice to hours of hip flexion and a rounded back: hip extension, chest opening and low-back extension.

Yoga for Golfers

Rotation-focused postures that build the thoracic and hip mobility a full golf swing depends on.

Yoga for Swimmers

Shoulder and thoracic-focused postures that counter the internally rotated, repetitive overhead demands of stroke work.

Yoga for Climbers

Shoulder-balancing and hip-opening postures that counter the pulling-dominant, high-step demands of climbing.

Yoga for Hikers

Leg-endurance and balance postures suited to uneven terrain, long descents, and multi-day trips.

Yoga for Tennis and Pickleball

Rotation and lateral-stability postures for the asymmetric, quick-direction demands of racquet sports.

Yoga for Weightlifters

Mobility work aimed at deeper squat and overhead positions without undermining strength training.

Yoga for Soccer Players

Hip, groin and ankle-focused postures aimed at the multi-directional, kicking-heavy demands of soccer.

Yoga for Dancers

Postures targeting hip external rotation, foot strength and spinal extension relevant to turnout and technique.

Yoga for Surfers

Shoulder-endurance and spinal-extension postures suited to paddling and popping up on the board.

Yoga for Skiers

Leg-endurance and hip-mobility postures for the sustained quad load and turning demands of a ski day.

Yoga for Martial Artists

Hip-mobility and rotational postures suited to kicking, grappling and the asymmetric demands of striking arts.

Yoga for Athlete Recovery

A restorative sequence for rest days and after hard training, prioritizing supported rest over stretching intensity.

Yoga for Basketball Players

Ankle-stability and hip-mobility postures suited to jumping, landing and lateral defensive movement.

Everyday health

Digestion, breathing, balance, energy and more — honest about what yoga can do.