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
    Viparita Karani
    Legs-Up-the-Wall Pose
    ViparitaKarani_70
    Edit comment
    simple meditation.
  • 2
    Bitilasana
    Cow Pose
    Bitilasana_CowPose_70
    Edit comment
    from table on exhalation. flow to cat
  • 3
    Marjaryasana
    Cat Pose
    Edit comment
    on inhalation;flow between cow and cat 10 times with breath; segue to table twist on both sides; segue to balancing cat and side arch. ADD BALASANA!
  • 4
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    from balasana on exhalation. hold 8 breaths then segue to eka pada adho mukha svanasana on inhalation. exhalae, swing leg forward and segur to eka pada raja kapotasana
  • 5
    Eka Pada Rajakapotasana
    One-Legged King Pigeon Pose
    Edit comment
    Use props under forward leg buttocks and hanss if needed. hold 8 breaths then on exhalation bring head toward floor. use blocks or hands to support head if needed. hold 8 breaths. inhale to release, exhale and step back to down dog.
  • 6
    Adho Mukha Svanasana
    Downward-Facing Dog
    Edit comment
    Hold 8 breaths then walk/step forward to soft uttanasana.
  • 7
    Uttanasana
    Standing Forward Bend
    HP_209_Uttanasana_70.jpg
    Edit comment
    hold for 10 breaths. bend knees inhale and roll up leaving head for last.
  • 8
    Tadasana
    Mountain Pose
    HP_209_Tadasana_70.jpg
    Edit comment
    with urdhva hastasana and side bends, 5 to each side, switch hands, side bends 5 times more each side. Release hands, but leave arms up and use exhalation to come to uttanasana.
  • 9
    Uttanasana
    Standing Forward Bend
    HP_209_Uttanasana_70.jpg
    Edit comment
    bring hands to floor/blocks on either side of feet. inhale and step back to lunge.
  • 10

    High Lunge
    Edit comment
    Hold lunge for 8 breaths then bring back knee down. tke hand to top of front knee. Try straightening back leg. When stable, use inhalation to take arms over head. hold 3- 8 breaths. To release progress backwards to lunge. Repeat entire sequence on other side.
  • 11
    Virabhadrasana I
    Warrior I Pose
    VirabhadrasanaI_70
    Edit comment
  • 12

    High Lunge
    Edit comment
  • 13
    Virabhadrasana I
    Warrior I Pose
    VirabhadrasanaI_70
    Edit comment
  • 14
    Virabhadrasana III
    Warrior III Pose
    hp_219_Warrior3_70.jpg
    Edit comment
    Hold vira iii for 3 - 8 breaths, then repeat on other side
  • 15
    Tadasana
    Mountain Pose
    HP_209_Tadasana_70.jpg
    Edit comment
    from tadasana, perform uttanasana. hold 10 breaths, then sit for twist
  • 16
    Ardha Matsyendrasana
    Half Lord of the Fishes Pose
    HP_214_ArdhaMatsyendrasana_70.jpg
    Edit comment
  • 17
    Paschimottanasana
    Seated Forward Bend
    Paschimottanasa_70
    Edit comment
    demonstrate belted and non belted. hold either for 10 breaths
  • 18
    Savasana
    Corpse Pose
    savasana_70
    Edit comment
    Stay warm, focus on breath hold 10 -15 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

Yoga Journal LIVE

sd14

San Diego
Sheraton San Diego
July 10-14, 2014

Register

More Events

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