The Yoga Management Blog
49 free, plain-language guides to yoga poses, breathing, meditation and yoga for everyday health, written for beginners in India. Every guide says who should be careful, and links the research it relies on.
New this month
- What is yoga?Meaning, definitions, origin and the four paths of yoga.Added 24 Oct 2026
- Yoga NidraGuided deep relaxation lying down, with a 20-minute script.Added 24 Oct 2026
- Yoga mudrasTen hand gestures for meditation, and what tradition says.Added 24 Oct 2026
- Yoga Day posterFree posters to download, drawing ideas and slogans.Added 24 Oct 2026
- Yoga for thyroidA gentle routine for thyroid conditions, and what yoga cannot do.Added 24 Oct 2026
- Bhujangasana (Cobra pose)A gentle backbend for posture, with low cobra and sphinx versions.Added 24 Oct 2026
- Yoga for diabetesA 30-minute routine for type 2 diabetes and the safety checks.Added 23 Oct 2026
- KapalbhatiThe energising cleansing breath, and who should avoid it.Added 23 Oct 2026
- Anulom VilomAlternate nostril breathing step by step, with breath counts.Added 23 Oct 2026
- Vajrasana (Thunderbolt pose)The kneeling seat done after meals, with props for stiff knees.Added 23 Oct 2026
Showing all 49 guides
Start here
For your first weeks: how to begin, when to practise, what to eat and how to stay safe.
- Yoga for beginnersEverything you need for your first month, from mat to routine.9 min read
- How to start yogaA simple plan to go from never tried it to a steady habit.6 min read
- How to practise yoga at homeSpace, mat, props and a routine that works in an Indian home.5 min read
- Best time to do yogaMorning, afternoon or evening, and how to pick the slot you will keep.5 min read
- Morning vs evening yogaWhat each time of day suits, and how to combine them.4 min read
- Morning yogaA short sequence to wake the body up before the day starts.5 min read
- Evening yogaSlow poses to release the day before dinner or bed.5 min read
- What to eat before yogaLight foods and timing so you are neither hungry nor heavy.5 min read
- What to eat after yogaSimple foods to recover and refuel after practice.4 min read
- Yoga safety tipsHow to practise without getting hurt, and when to stop.7 min read
Poses
Step-by-step asanas, with easier versions and who should skip them.
- Yoga posesAn overview of standing, seated, balance and resting asanas.7 min read
- Tadasana (Mountain pose)The standing pose that teaches alignment for every other pose.5 min read
- Vajrasana (Thunderbolt pose)The kneeling seat done after meals, with props for stiff knees.9 min read
- Bhujangasana (Cobra pose)A gentle backbend for posture, with low cobra and sphinx versions.5 min read
- Surya NamaskarThe 12-step Sun Salutation and how many rounds to do.8 min read
- Tree pose (Vrikshasana)A one-leg balance that builds focus and steady ankles.4 min read
- Warrior poseStrong standing poses for legs, hips and stamina.5 min read
- Downward DogThe upside-down V that stretches the back of the body.4 min read
- Child's pose (Balasana)The resting pose to return to whenever you need a break.4 min read
- Flexibility trainingSafe, gradual stretching for hips, hamstrings and shoulders.4 min read
Breathing and meditation
Pranayama, meditation and mindfulness, from the gentlest practices up.
- PranayamaThe main yogic breathing practices and how they differ.7 min read
- Anulom VilomAlternate nostril breathing step by step, with breath counts.8 min read
- KapalbhatiThe energising cleansing breath, and who should avoid it.7 min read
- Breathing techniquesSimple breathing exercises you can do anywhere.6 min read
- Meditation for beginnersHow to sit, where to focus and how long to start with.7 min read
- MindfulnessPaying attention to the present, on and off the mat.5 min read
- Yoga NidraGuided deep relaxation lying down, with a 20-minute script.5 min read
- Yoga mudrasTen hand gestures for meditation, and what tradition says.5 min read
Yoga for health
Routines for common goals, with what the research does and does not show.
- Yoga for diabetesA 30-minute routine for type 2 diabetes and the safety checks.8 min read
- Yoga for thyroidA gentle routine for thyroid conditions, and what yoga cannot do.6 min read
- Yoga for back painGentle stretches and core work for a stiff lower back.7 min read
- Yoga for stress reliefSlow poses and breathing that help the body switch off.6 min read
- Stress managementHabits beyond the mat: sleep, breaks, breath and boundaries.7 min read
- Yoga for anxietyGrounding poses and steady breathing for restless days.7 min read
- Yoga for better sleepA calming bedtime routine to help you wind down.6 min read
- Yoga for weight lossStronger practice for fitness, and what yoga alone cannot do.7 min read
- Yoga for office workersA 10-minute desk routine for neck, back and wrists.6 min read
- Yoga during pregnancyWhat is safe, what to avoid and when to ask your doctor.7 min read
- Benefits of yogaThe physical and mental benefits, and how strong the evidence is.7 min read
Comparisons
How yoga stacks up against other ways to stay fit and calm.
- Is yoga better than the gym?Strength, flexibility, stress and cost, compared fairly.4 min read
- Yoga vs PilatesKey differences and which suits your goals.4 min read
- Yoga vs stretchingWhy yoga is more than a stretch routine.3 min read
- Yoga vs walkingWhich helps more, and why doing both is easy.4 min read
- Yoga vs meditationHow the two practices differ and work together.3 min read
Teaching and yoga in India
Becoming a teacher, teacher training and International Yoga Day.
- How to become a yoga teacherTraining, certification and building a teaching career in India.5 min read
- Yoga teacher training guide200, 300 and 500-hour courses and what to expect.6 min read
- International Yoga DayThe history of 21 June and how India celebrates it.5 min read
- Yoga Day posterFree posters to download, drawing ideas and slogans.4 min read
- What is yoga?Meaning, definitions, origin and the four paths of yoga.4 min read
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