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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
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Build a Sequence

Drag photos to arrange sequence
Title:
Description:
Author:
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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
    Anjali Mudra
    Salutation Seal
    Edit comment
    Open your heart and release the day's anxiety; approach your practice from the heart with an attitude of compassion and awareness.
  • 2
    Surya Bhedana Pranayama
    Single Nostril Breath
    Edit comment
    Inhale through right nostril; exhale through left nostril to stimulate brain and increase body heat.
  • 3
    Parighasana
    Gate Pose
    Edit comment
  • 4
    Ustrasana
    Camel Pose
    hp_219_Ustrasana_70.jpg
    Edit comment
    Reduce anxiety and fatigue while countering the effects of sitting all day.
  • 5
    Agnistambhasana
    Fire Log Pose
    Edit comment
    Open your hips to relieve back pain.
  • 6
    Marichyasana III
    Marichi's Pose
    Seane_in_Marachi_Pose_st
    Edit comment
    Improve digestion, stimulate the brain, and eliminate fatigue with a simple twist.
  • 7
    Baddha Konasana
    Bound Angle Pose
    Edit comment
    Nourish internal organs and relieve anxiety and fatigue from a comfortable position.
  • 8
    Upavistha Konasana
    Wide-Angle Seated Forward Bend
    UpavisthaKonasana_70
    Edit comment
    Calm your mind, stimulate your organs, open your groin.
  • 9
    Janu Sirsasana
    Head-to-Knee Forward Bend
    JanuSirsasana_70
    Edit comment
    Relax deeply while stimulating internal organs and stretching back and legs.
  • 10
    Paschimottanasana
    Seated Forward Bend
    Paschimottanasa_70
    Edit comment
    Challenging and relaxing, tones digestive system and soothes the mind.
  • 11
    Balasana
    Child's Pose
    HP_220_Balasana_70.jpg
    Edit comment
    A calming pose; enter it at any point during the sequence.
  • 12

    Sphinx Pose
    Edit comment
    Optional: follow with cobra pose to open the heart even further. Rest again in child's pose before moving on.
  • 13
    Salamba Sarvangasana
    Supported Shoulderstand
    HP_216_SalambaSarvangasana_70.jpg
    Edit comment
    Turn your world upside down!
  • 14
    Halasana
    Plow Pose
    HP_216_Halasana_70.jpg
    Edit comment
    Counterbalance this pose by performing fish pose afterward, and/or reclined bound angle pose, before preparing for headstand.
  • 15
    Salamba Sirsasana
    Supported Headstand
    HP_216_SalambaSirsasana_70
    Edit comment
  • 16
    Supta Padangusthasana
    Reclining Big Toe Pose
    HP_220_SuptaPadagusthasana_70.jpg
    Edit comment
    Breathe and relax into the stretch. Don't think about finishing. Don't think about what comes next.
  • 17
    Dhyana
    Calm Heart Meditation
    Edit comment
    OM.
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

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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.

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