Downward-Facing Dog
Adho Mukha Svanasana
Yoga · Ayurveda · Nature cure
Feel better, the natural way
Gentle yoga, breathing and kitchen remedies for the things that trouble us every day. Search your body issue and find a simple routine you can start today.
What is troubling you today?
Explore by topic
- Stomach, Liver & DigestionGas, bloating, acidity, constipation and a healthy liver.7 guides
- Bones, Joints & BackBack and neck pain, knees, arthritis and stronger bones.4 guides
- Mind, Stress & SleepCalm the nervous system, sleep deeply and breathe better.4 guides
- Yoga for Daily LifeShort routines for mornings, desk days and tired eyes.4 guides
- Immunity, Heart & MetabolismColds and coughs, blood pressure, blood sugar and thyroid.4 guides
- Ayurveda & Nature TherapyDoshas, healing spices, mindful eating and the outdoors.4 guides
Learn the poses
Step-by-step guides with moving drawings, from beginner to advanced.
Free PDF
The 15-minute back pain plan
The full back pain chapter from our e-book: why it hurts, a daily illustrated yoga routine and natural care. Free to download.
- 6 illustrated pages
- A routine of 15 minutes a day
- Instant download
Enter your email on the next page to download it. No spam.
E-book · PDF
PrakritiYoga and nature cure for everyday health
Take the practice further with 38 illustrated pages: step-by-step routines for back pain, joints, cough, fever, acidity, sleep and more, plus home nature-cure therapies and a 21-day plan.
- 38 illustrated pages
- PDF, read on any device
- Routines of 15–30 minutes
The e-book is written in English.
In India? Pay ₹101 with UPI · Google Pay, PhonePe or QR code
All guides
Stomach, Liver & Digestion
Yoga for Acidity and Heartburn: Gentle Poses and Remedies
That burning behind the breastbone is common and often linked to how and when we eat. Calm breathing, gentle poses, cooling spices and smarter meal timing may help.
Stomach, Liver & Digestion
Yoga for Constipation Relief: 6 Poses and Natural Remedies
Constipation is common and usually improves with simple changes. Gentle twists, squatting, warm water, fibre and a regular morning routine may help your bowels find their rhythm again.
Stomach, Liver & Digestion
Yoga for Gas and Bloating: 6 Poses and Natural Remedies
A tight, puffy belly is uncomfortable but usually harmless. These gentle poses, spice remedies and simple habits may help trapped gas move and your digestion settle.
Stomach, Liver & Digestion
Yoga for IBS: 6 Calming Poses and Natural Relief for a Sensitive Gut
Irritable bowel syndrome is closely linked to stress and the nervous system. Slow breathing, gentle poses, warm regular meals and a few soothing remedies may help a sensitive gut settle.
Stomach, Liver & Digestion
Yoga for Liver Health: Poses, Ayurveda and Fatty Liver Habits
Your liver cleans your blood all by itself, every minute of the day. Movement, gentle twists, simple food and less alcohol and sugar are the best ways to support it.
Stomach, Liver & Digestion
Weak Digestion and Low Appetite: How to Improve Digestion Naturally
Feeling heavy for hours after a meal and never really hungry? The Ayurvedic idea of agni, a few gentle poses, warming spices and regular meal times may help your digestion wake up again.
Stomach, Liver & Digestion
Yoga After Eating: What Is Safe and How Long to Wait
Most yoga is best done on an empty stomach, but a few calm practices suit the time right after a meal. Here is what you can do straight away, what can wait, and what to skip.
Bones, Joints & Back
Yoga for Osteoporosis and Bone Strength: 6 Safe Poses
Six safe, weight-bearing yoga poses, the movements to avoid with osteoporosis, and natural ways to support bone strength with sunlight, calcium and Ayurvedic care.
Bones, Joints & Back
Yoga for Knee Pain and Arthritis: 6 Joint-Friendly Poses
Six gentle, prop-supported yoga poses, warming Ayurvedic oils, turmeric and simple habits that may ease knee pain, stiffness and the ache of osteoarthritis.
Bones, Joints & Back
Yoga for Lower Back Pain: 6 Gentle Poses and Natural Relief
Six gentle yoga poses, warming Ayurvedic remedies and simple daily habits that may ease lower back pain and stiffness, plus a note on sciatica.
Bones, Joints & Back
Yoga for Neck and Shoulder Pain: 6 Poses to Ease Tech Neck
Gentle yoga poses, warming Ayurvedic remedies and screen-friendly habits that may relieve a stiff neck, tight shoulders and the strain known as tech neck.
Mind, Stress & Sleep
Yoga for Better Sleep: Ayurvedic Tips to Ease Insomnia
A calming evening routine with bedtime yoga, yoga nidra and Ayurvedic rituals like warm nutmeg milk and a foot massage that may help you sleep better.
Mind, Stress & Sleep
Yoga for Headaches and Migraine: Natural, Gentle Relief
Gentle neck and shoulder stretches, cooling breathwork and natural remedies like ginger tea and peppermint oil that may ease tension headaches and support migraine care.
Mind, Stress & Sleep
Pranayama for Beginners: 5 Simple Yoga Breathing Techniques
A friendly beginner's guide to pranayama: belly breathing, alternate nostril breathing, Bhramari, Ujjayi and Sheetali, with safety tips and a simple 10-minute routine.
Mind, Stress & Sleep
Yoga for Stress and Anxiety: Calming Poses and Natural Remedies
Gentle yoga poses, calming breathwork and Ayurvedic remedies such as tulsi tea and warm oil massage that may help settle stress and anxiety.
Yoga for Daily Life
Dinacharya: A Simple Ayurvedic Daily Routine for Beginners
A down-to-earth guide to Dinacharya, the Ayurvedic daily routine: what to do from waking to bedtime, why timing matters, and how to start with just a few minutes a day.
Yoga for Daily Life
Desk Yoga: 7 Chair Stretches for Office and Home Workers
Seven simple chair and desk stretches you can do in office clothes to ease a stiff back, tight hips and tired wrists, with habits that make long screen days kinder to your body.
Yoga for Daily Life
Eye Yoga for Eye Strain and Dry Eyes from Screen Time
Simple eye exercises, palming and the 20-20-20 rule, plus cooling natural compresses and screen habits that may help tired, dry eyes after long hours at a computer or phone.
Yoga for Daily Life
Morning Yoga Routine for Beginners: 15 Minutes to Wake Up
A gentle 10-15 minute morning yoga sequence for complete beginners, with a step-by-step Sun Salutation and simple habits that help you feel awake without coffee jitters.
Immunity, Heart & Metabolism
Yoga for Blood Sugar Balance and Type 2 Diabetes Support
Gentle yoga, a short walk after meals and simple food habits that may help keep blood sugar steadier, alongside the care plan you agree with your doctor.
Immunity, Heart & Metabolism
Yoga for High Blood Pressure: Gentle Poses and Natural Habits
Calm, gentle yoga, slow breathing and everyday food habits that may help support healthy blood pressure as part of your doctor's plan.
Immunity, Heart & Metabolism
Yoga for Immunity, Cold and Cough: Poses and Home Remedies
Gentle yoga, breathing and time-tested kitchen remedies that may help your body through a cold or cough and support everyday immunity.
Immunity, Heart & Metabolism
Yoga for Thyroid Health: Gentle Poses for Hypo and Hyper
Gentle yoga, calming breathing and sensible food habits that may support your wellbeing with a thyroid condition, alongside proper diagnosis and treatment.
Ayurveda & Nature Therapy
Kitchen Spice Remedies: 8 Healing Spices from Ayurveda
Your spice rack is a small pharmacy. Learn how turmeric, ginger, cumin, fennel, ajwain, cinnamon, black pepper and tulsi are used every day, and pair them with a short yoga sequence for digestion.
Ayurveda & Nature Therapy
Forest Bathing and Nature Therapy: A Gentle Guide
Nature is one of the oldest therapies we have. Learn how forest bathing, barefoot walking, sunlight, water, mud and fresh air may support calm and wellbeing, and how to take your yoga outside.
Ayurveda & Nature Therapy
Sattvic Eating for Digestion: Agni, Kitchari and Yoga
Sattvic eating is simple, fresh and calm. Learn how Ayurveda's idea of agni can guide when and how you eat, plus CCF tea, kitchari and gentle yoga to support digestion.
Ayurveda & Nature Therapy
The Three Doshas Explained: Vata, Pitta, Kapha and Yoga
Vata, Pitta and Kapha in plain language: how to spot your natural tendency, what pulls you out of balance, and which yoga poses and habits help bring you back.