Guides
Twelve launch articles grouped by pillar. Each guide links to practice tools and the Atlanta map when those routes are live.
Start here
- Chakras Explained: The 7 Energy Centers and Matching PosesLearn what the seven chakras are, where the idea comes from, and which yoga poses and breaths are taught for each one. Start with the chart, then try a pose.
- Yoga for Beginners: A Simple Start With 8 Poses and a PlanNew to yoga? Learn eight easy poses, a four-week plan, what gear you need and how to stay safe. No flexibility required. Pick a day and start your first week.
- Your First Yoga Class: What to Expect, Wear and SayNervous about your first yoga class? Here is what happens from arrival to final rest, what to wear and bring, and what to tell the teacher. Pick a class and go.
Styles explained
- Hot Yoga: Safety, Hydration and What to Expect in ClassHot yoga explained: the real effort and calorie numbers from lab studies, who should skip it and how to prepare. Read the safety checklist before you book.
- Prenatal Yoga: Safe Poses, Cautions and Class TipsPrenatal yoga basics: what research shows, safer poses and habits, what to avoid and the warning signs to stop. Talk to your provider, then find a class.
- Yin Yoga: Slow Floor Poses, Long Holds and a 30-Minute ClassYin yoga explained: what it is, how long to hold, a 30-minute sequence you can do at home, and who should be careful. Try one slow pose tonight.
Yoga for X
- Hip Openers: Pigeon, Frog, Lizard and Safer AlternativesA plain guide to hip openers: pigeon, frog, lizard and easier versions, how long to hold, what to feel and what to skip. Pick one and try it today.
- Stretches for Lower Back Pain and Sciatica: A Yoga GuideFive gentle yoga stretches for lower back pain and sciatica, what the research says, and the warning signs that mean stop and call a clinician. Try the routine.
- Yoga for Flexibility: A Safe 4-Week Plan That WorksBuild flexibility with yoga: a four-week plan, six poses and what the science says about stretching. Learn how long to hold and when to stop. Start week one.
- Yoga for Sleep: A 15-Minute Bedtime Routine and the EvidenceDoes yoga help sleep? See what 19 studies found, plus a 15-minute wind-down routine. Try it tonight, and see a doctor if poor sleep lasts for weeks.