If I like it and decide to continue, I'll pay just $16.95, and receive a full one-year subscription (9 issues in all), a 69% savings off the newsstand price! If for any reason I decide not to continue, I'll write "cancel" on the invoice and owe nothing.
Full Name:

Address 1:

Address 2:

City:
State:
Zip Code:
Email (required):

Your subscription includes 4 FREE downloadable booklets: Submit my order or click here to pay now and save $3!

Offer valid in US only.
Canadian subscriptions | International subscriptions

CLOSE WINDOW

Yoga Sequence Builder

To save and share sequences Join Now or Login

Save
Instructions:
  1. Browse by level or category to find poses
  2. Click to add pose to "build a sequence" tray
  3. Drag and drop poses to reorder within tray as needed
  4. Add Comments (left side, right side, modifications, etc.)
  5. Select the title image and add a description
  6. Use PRINT button to view or print sequence
  7. Login or join to save sequence
Additional tips:
  • Look to difficulty icons for sequencing guidance
  • View sample sequence for example

Browse + Add Poses

Click on an image to add the pose to the sequence tray
For all Levels Intermediate Poses Advanced Poses
Please wait...

Build a Sequence

Drag photos to arrange sequence
Title:
Description:
Author:
Allow others to view this sequence
The title image you select will represent your saved sequence when displayed on your My Yoga Journal page.
Select a title image (What's this?)
  • 1
    Virasana
    Hero Pose
    Edit comment
    Sit straight and tall. Hold for 30 seconds to 1 minute. May vary with a towel or pillow if the stretch is too strenuous.
  • 2
    Balasana
    Child's Pose
    HP_220_Balasana_70.jpg
    Edit comment
    Breathe deeply hold for 30 seconds to 1 minute.
  • 3
    Virasana
    Hero Pose
    Edit comment
  • 4
    Malasana
    Garland Pose
    Edit comment
    hold for 30 seconds
  • 5
    Uttanasana
    Standing Forward Bend
    HP_209_Uttanasana_70.jpg
    Edit comment
  • 6
    Urdhva Hastasana
    Upward Salute
    urdhvahastasana_thumb
    Edit comment
  • 7
    Utkatasana
    Chair Pose
    hp_219_Utkatasana_70.jpg
    Edit comment
    hold for 1 minute.
  • 8
    Uttanasana
    Standing Forward Bend
    HP_209_Uttanasana_70.jpg
    Edit comment
  • 9
    Prasarita Padottanasana
    Wide-Legged Forward Bend
    HP_216_PrasaritaPadottanasana_70.jpg
    Edit comment
    hold for 30 seconds to 1 minute.
  • 10
    Padangusthasana
    Big Toe Pose
    Edit comment
    hold for 30 seconds to 1 minute.
  • 11
    Malasana
    Garland Pose
    Edit comment
    hold for 30 seconds to 1 minute.
  • 12
    Dandasana
    Staff Pose
    MC_211_Dandasana_70.jpg
    Edit comment
  • 13
    Paschimottanasana
    Seated Forward Bend
    Paschimottanasa_70
    Edit comment
    hold for 30 seconds to 1 minute.
  • 14
    Janu Sirsasana
    Head-to-Knee Forward Bend
    JanuSirsasana_70
    Edit comment
    left leg. hold for 30 seconds.
  • 15
    Janu Sirsasana
    Head-to-Knee Forward Bend
    JanuSirsasana_70
    Edit comment
    right leg. hold for 30 seconds.
  • 16
    Upavistha Konasana
    Wide-Angle Seated Forward Bend
    UpavisthaKonasana_70
    Edit comment
    hold for 1 minute.
  • 17
    Dandasana
    Staff Pose
    MC_211_Dandasana_70.jpg
    Edit comment
  • 18
    Marichyasana III
    Marichi's Pose
    Seane_in_Marachi_Pose_st
    Edit comment
    left leg twist. hold for 30 seconds to 1 minute. deep breaths, sit tall. exhale and twist further.
  • 19
    Marichyasana III
    Marichi's Pose
    Seane_in_Marachi_Pose_st
    Edit comment
    right leg twist. hold for 30 seconds to 1 minute. breathe deep. sit tall. exhale further into the twist.
  • 20
    Baddha Konasana
    Bound Angle Pose
    Edit comment
    hold for 1 minute. sit tall and evenly on both seat bones. breathe deeply to open hips further.
  • 21
    Agnistambhasana
    Fire Log Pose
    Edit comment
    hold for 30 seconds.
  • 22
    Ardha Matsyendrasana
    Half Lord of the Fishes Pose
    HP_214_ArdhaMatsyendrasana_70.jpg
    Edit comment
    left leg crosses on top of the right. Right arm to Left knee and twist. Hold for 30 seconds to 1 minute. exhale deeper into twist.
  • 23
    Ardha Matsyendrasana
    Half Lord of the Fishes Pose
    HP_214_ArdhaMatsyendrasana_70.jpg
    Edit comment
    right leg crosses over the left. left arm to right knee and twist. hold for 30 seconds to 1 minute. exhale deeper into twist.
  • 24
    Gomukhasana
    Cow Face Pose
    BASICS_206_Gomukhasana_70.jpg
    Edit comment
    left leg over right leg. knees aligned. back straight. right arm up. sit tall. hold for 30 seconds to 1 minute.
  • 25
    Gomukhasana
    Cow Face Pose
    BASICS_206_Gomukhasana_70.jpg
    Edit comment
    right leg over left leg. knees aligned. left arm on top. sit tall and straight. hold for 30 seconds to 1 minute.
  • 26
    Bitilasana
    Cow Pose
    Bitilasana_CowPose_70
    Edit comment
  • 27
    Marjaryasana
    Cat Pose
    Edit comment
  • 28
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    hold for 30 seconds. walk knees. rise onto tip toes. look up towards navel. feel hips rise into the air. bring heels towards the floor. breathe deeply.
  • 29

    Plank Pose
    HP_209_Plank_70.jpg
    Edit comment
    top of a push up. flat spine. hold for 30 seconds.
  • 30
    Urdhva Mukha Svanasana
    Upward-Facing Dog
    HP_209_UpDog_70.jpg
    Edit comment
    inhale. aim for just the tops of your feet and hands to be touching the ground.
  • 31
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    exhale.
  • 32

    High Lunge
    Edit comment
    inhale. left leg. Hold lunge for 30 seconds.
  • 33

    High Lunge, Variation
    hp_195_01_small.jpg
    Edit comment
    left leg. hold for 30 seconds.
  • 34
    Anjaneyasana
    Low Lunge
    hp_195_02_small.jpg
    Edit comment
    left leg. hold for 30 seconds.
  • 35
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    exhale.
  • 36

    Plank Pose
    HP_209_Plank_70.jpg
    Edit comment
  • 37
    Urdhva Mukha Svanasana
    Upward-Facing Dog
    HP_209_UpDog_70.jpg
    Edit comment
    inhale.
  • 38
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    exhale
  • 39

    High Lunge
    Edit comment
    right leg hold for 30 seconds.
  • 40

    High Lunge, Variation
    hp_195_01_small.jpg
    Edit comment
    right leg. hold for 30 seconds.
  • 41
    Anjaneyasana
    Low Lunge
    hp_195_02_small.jpg
    Edit comment
    right leg. hold for 30 seconds.
  • 42
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 43
    Virabhadrasana I
    Warrior I Pose
    VirabhadrasanaI_70
    Edit comment
    left leg. hips straight, feet straight. hold for 30 seconds.
  • 44
    Virabhadrasana II
    Warrior II Pose
    hp_219_Warrior2_70.jpg
    Edit comment
    left leg. hips open. left foot points forward. right foot points right. hold for 30 seconds.
  • 45
    Utthita Trikonasana
    Extended Triangle Pose
    Trikonasana_70
    Edit comment
    left leg. hold for 30 seconds.
  • 46
    Utthita Parsvakonasana
    Extended Side Angle Pose
    HP_220_Parsvakonasana_70.jpg
    Edit comment
    left leg. hold for 30 seconds.
  • 47

    High Lunge
    Edit comment
    left leg. hold for 30 seconds.
  • 48
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 49
    Virabhadrasana I
    Warrior I Pose
    VirabhadrasanaI_70
    Edit comment
    right leg. hips straight. feet forward. hold for 30 seconds.
  • 50
    Virabhadrasana II
    Warrior II Pose
    hp_219_Warrior2_70.jpg
    Edit comment
    right leg. hips open. left foot points left. hold for 30 seconds.
  • 51
    Utthita Trikonasana
    Extended Triangle Pose
    Trikonasana_70
    Edit comment
    right leg. hold for 30 seconds.
  • 52
    Utthita Parsvakonasana
    Extended Side Angle Pose
    HP_220_Parsvakonasana_70.jpg
    Edit comment
    right leg. hold for 30 seconds.
  • 53

    High Lunge
    Edit comment
    right leg. hold for 30 seconds.
  • 54
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    exhale
  • 55
    Bhujangasana
    Cobra Pose
    HP_MAR06_Bhujangasana_70.jpg
    Edit comment
    inhale
  • 56
    Bitilasana
    Cow Pose
    Bitilasana_CowPose_70
    Edit comment
    exhale.
  • 57
    Ustrasana
    Camel Pose
    hp_219_Ustrasana_70.jpg
    Edit comment
    inhale. hold for a few seconds.
  • 58
    Bitilasana
    Cow Pose
    Bitilasana_CowPose_70
    Edit comment
    exhale.
  • 59
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 60
    Eka Pada Rajakapotasana
    One-Legged King Pigeon Pose
    Edit comment
    left leg. keep hips straight and facing forward. support with towel or pillow. hold for 1 minute.
  • 61
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 62
    Ardha Bhekasana
    Half Frog Pose
    Edit comment
    left leg. hold for 30 seconds.
  • 63
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 64
    Eka Pada Rajakapotasana
    One-Legged King Pigeon Pose
    Edit comment
    right leg. hips must be straight. support with towel or pillow. breath deeply into hips. hold for 30 seconds.
  • 65
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 66
    Ardha Bhekasana
    Half Frog Pose
    Edit comment
    right leg. hold for 30 seconds.
  • 67
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
  • 68
    Balasana
    Child's Pose
    HP_220_Balasana_70.jpg
    Edit comment
    hold for 30 seconds.
  • 69
    Virasana
    Hero Pose
    Edit comment
    hold for 30 seconds.
  • 70
    Bharadvajasana I
    Bharadvaja's Twist
    BharadvajasanaI_70
    Edit comment
    twist left. hold for 30 seconds.
  • 71
    Bharadvajasana I
    Bharadvaja's Twist
    BharadvajasanaI_70
    Edit comment
    twist right. hold for 30 seconds.
  • 72
    Dandasana
    Staff Pose
    MC_211_Dandasana_70.jpg
    Edit comment
  • 73
    Purvottanasana
    Upward Plank Pose
    Edit comment
    inhale. hold for 30 seconds.
  • 74
    Virasana
    Hero Pose
    Edit comment
  • 75
    Supta Virasana
    Reclining Hero Pose
    LIMITS_202_SuptaVirasana_70.jpg
    Edit comment
    hold for 1 minute.
  • 76
    Supta Padangusthasana
    Reclining Big Toe Pose
    HP_220_SuptaPadagusthasana_70.jpg
    Edit comment
    left leg. use band or towel. hold for 1 minute.
  • 77
    Supta Padangusthasana
    Reclining Big Toe Pose
    HP_220_SuptaPadagusthasana_70.jpg
    Edit comment
    right leg. use band or towel. hold for 1 minute.
  • 78
    Ananda Balasana
    Happy Baby Pose
    DavidMartinez/YIN_213_AnandaBalasana_70.jpg
    Edit comment
    hold for 1 minute.
  • 79
    Supta Baddha Konasana
    Reclining Bound Angle Pose
    HP_215_SuptaBaddhaKonasana_70.jpg
    Edit comment
    final relaxation and meditation. breath deeply. clear your mind. 2-5 minutes.
Join Now or Log In to save and share sequences. Print
*The exercise instructions and advice presented on this site are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants and distributors of YogaJournal.com and the Sequence Builder disclaim any liability for loss or injury in connection with the exercises created or shown, or the instruction and advice created or expressed herein.

Yoga Journal Sequence Builder, Patent pending

E-mail Newsletters

Sign up to receive Yoga Journal emails delivered regularly to your inbox.

Sign Up

Yoga Journal's Sequence Builder allows users to create their own yoga sequences using our entire directory of poses. Use your intuition to guide you as you choose poses that suit your style, skill level, and mood, whether you feel like practicing an invigorating backbending routine or gentle restorative poses.

Join Yoga Journal's Benefits Plus

Liability insurance and benefits to support teachers and studios.

Learn More »

Enter to Win Great Prizes!

Enter to Win Great Prizes! Enter the latest Yoga Journal sweepstakes for your chance to win fabulous prizes!

Enter Now »
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions