Intermediate Yoga

Janet Stone, who will lead our upcoming Yoga for Moms online course, explains the importance of re-establishing your connection to your core after childbirth.

When we’re happy, we can thrive in our work. This desk-side practice will make your whole body happier in just a few minutes.

Build strength through the belly, side waist, glutes and back with core strengtheners for those of us who don't have all day to hit the gym.

Master Baptiste Yoga teacher Leah Cullis demonstrates an energizing sequence for vitality from Baron Baptiste's book, Journey Into Power.

Whether or not you ever find yourself in the full expression of Monkey Pose, you can still enjoy the journey with these very effective preps from Two Fit Moms.

Stimulate chi and restore vitality with a practice focusing on Kidney and Urinary Bladder meridian pair, primary organs that move water through the body.

By integrating simple, two-minute embodiment tools several times daily, you’ll see profound changes in your health and wellbeing.

Master Baptiste Yoga teacher Leah Cullis created this fun and challenging sequence to boost your core strength and mood as you flip your world upside down.

Use these four steps to guide your practice, build inner strength, and nail the coveted pose. Go get it!

Did you hang up your boxing gloves when you found yoga? Now there's no need. BoxingYoga is attracting fans from inside and outside the ring, and it's about to throw a punch in the U.S.

While yoga can often be a quick fix, these postures will help to methodically alleviate the root cause of back pain.

Start to ease lower back discomfort and counteract the effects of too much sitting by swapping some of your standard Surya Namaskars for this core-focused variation.

Master Baptiste Yoga teacher Leah Cullis offers a "Twist and Flow" sequence, which will fire up your core and unlock your inner power.

We spend hours in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. This sequence will help.

Sara Gottfried, MD, author of The Hormone Reset Diet, explains yoga's effects on our stress response.

Relieve hard-to-release back tension by unlocking your QL muscles.

In this excerpt from The Art of Attention, Elena Brower embodies MC Yogi's wise words on the practice of forgiveness in a tender asana sequence.

The yoga splits, or Hanumanasana, are a lifelong journey for many yogis. Fortunately there’s more than one way to skin a Monkey. These four variations of the pose each offer their own value and benefits.

Has your New Year's resolve already lost steam? This playful sequence will re-inspire you. Strengthen your core, as you clear out the old and open into the new.

Master Baptiste Yoga teacher Leah Cullis demonstrates 10 poses that tone and strengthen your arms without adding bulk.

These 4 dynamic poses from Two Fit Moms will not only amp up a humdrum routine, they will also get your blood flowing and heart pumping.

Work your glutes (and legs) with these poses from Leah Cullis.

Leah Cullis offers 10 poses that tone your abs and strengthen your core, helping you tap into your personal power on and off the mat.

If you mindlessly breeze through Up Dog countless times per class, protect yourself from injury by taking some time to practice this advanced approach to the basic backbend.

Dana Trixie Flynn, creator of Lotus Flow Yoga and director of Laughing Lotus Yoga Centers in New York City, offers 3 fun body mudras for a fresh start to the year.

There’s no time like right now, the start 
of a new year, to harness your energy and find 
joy in a fresh perspective.

In this heat-building sequence, master Baptiste Yoga teacher Leah Cullis stokes your inner fire and gets you deeper into your body.

This heat-building sequence with deep squats and advanced variations will turn up your internal temperature and help burn off anything leftover in your system.

To clear your mind, energize your body, and focus on all you have to be thankful for, integrate these 8 poses into your practice.

For the times you need a physical prep for your gratitude practice, Kathryn Budig offers a meditative flow sure to make your heart feel full.

A practice that combines energizing and calming principles (brahmana and langhana) has a balancing, or samana, effect to quiet that monkey mind.

Sitting for meditation at the end of a hectic day can feel difficult. This sequence can help you shift gears and transition smoothly into calm.

Keeping your eyes open if your body is listless, your mind dull, or your heart heavy can be a challenge. This 5-pose flow will help awaken your energy for meditation.

To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.

Internationally recognized yoga teacher and mother of two Janet Stone offers moms a pose to build strength from the inside out.

Photographer Robert Sturman shares 21 moving images and quotes from yogis around the world.

At any age, balance, agility, speed, coordination, and power are vital for daily living and optimal for athletic performance. This sequence works it all.

Not everything we fear is worth avoiding. In the case of yoga poses, there are plenty of uncomfortable postures that offer amazing benefits.

Rina Jakubowicz wants you to let the season inspire your practice and make a commitment to let something go. Get centered with her sequence

Looking for the courage to open your heart? Power everything you do with love using these mudras from Dana Trixie Flynn.

Our writer spent a day with Annie Carpenter at YJ LIVE! and came away with a newfound respect for her feet. Use this sequence as your owner’s manual.

Practice these backbends and inversions for increased flexibility and strength and feel the freedom of greater range of motion in your chest and shoulders.

This is a practice for mothers, focused on building your core—physical and 
emotional—to sustain you through the overwhelming love and challenges of motherhood.

This sequence is designed for mothers. The seated poses will fire up your core and help balance out a stressful day of parenting.

Designed especially for mothers, this core work with leg lifts and lunges is for those moments when children push you to your very edge.

This practice focuses on building core—a strong physical core and 
a strong emotional core to sustain you through the love and challenges of motherhood.

With plenty of hip and abdominal work, this sequence is meant to stoke the digestive fire during an Ayurvedic cleanse.

Fight frenzied Fall energy with this grounding sequence designed for the outdoors. Go ahead, get your feet dirty and feel the earth between your toes.

Use Kathryn Budig's three-pose prep to wake up Parsva Bakasana's key players in your body and get geared up for takeoff.

Here’s a deep dive into the deep pose from Nikki Costello, that you can and should return to long after the 21-Day Yoga Challenge is over.

Find energetic and physical balance as you twist into Rope Pose.

Congratulations on completing our 21-Day Yoga Challenge! We we hope you’ve fallen in love with yoga that you want to adopt a daily practice habit.

Steal these three three core-building balance moves from The YogaSlackers to cultivate slackline-ready strength.

If you’re tossing and turning in bed at night, or have trouble calming your mind before going into meditation, spend a few minutes doing Nadi Shodhana, or alternate nostril breathing.

These poses, mudras, and mantras will help you embody and explore yoga’s ethical and moral codes, on and off the mat.

Feeling stressed or anxious at work but don’t have time to slip away for a calming lunchtime yoga break? We've got you covered.

Kathryn Budig breaks down the components of this advanced arm balance then wraps it all together with how-to instructions for getting into this elusive peak pose.

We hear this question a lot: Is yoga enough to get stronger in inversions and arm balances, or should I start lifting weights too? We have the answer.

Take 10 minutes today to relax into this restorative posture, Viparita Karani (Legs-up-the-Wall Pose).

Find inspiration in this affirmation to keep you on track with our 21-day yoga challenge.

If you’ve been working up the nerve to try Handstand what better time to push your practice to that next level than during the 21-Day Yoga Challenge?

Sniff sniff ... the last weekend of summer is almost here. Tackle back-to-school stress with Two Fit Moms' amped-up Sun Salutation, which will give you the energy you need to get the kids out the door on time.

In the next 3 poses, let's breathe, connect, and link body to mind to let go of expectations, the real killer of the moment.

If you feel discomfort, such as sudden and sharp pain that may indicate a serious injury, gently get out 
of the pose and tell your teacher.

Find inspiration in this affirmation to keep you on track with our 21-day yoga challenge.

In an increasingly fast-paced world that demands more of our attention and time, everyone is looking for a way to increase their energy. This Kundalini practice

Think of Kundalini Yoga as a technology you can use to activate your innate vitality and health through movement, mudra (ritual gesture), and mantra (sacred sound).

This Kundalini practice, passed down by Yogi Bhajan, the master of Kundalini Yoga, is designed to do increase your energy and metabolism.

Inversions are a rite of a passage, testing your mental and physical boundaries. Learn how to conquer your fear.

This sequence efficiently activates the endocrine system, boosting your metabolism and creating new levels of youthfulness to balance your body and mind.

Play with balance and strength as 
you move step by step into Eight-Angle Pose (Astavakrasana).

Work on balance, arm strength, and hip opening 
in these prep poses for Astavakrasana.

Modify Intense Side Stretch (Parsvottanasana) if needed 
to find safe alignment for your body.

Stretch your outer hips and hamstrings, lengthens your spine and encourage quietude and self-reflection in Intense Side Stretch (Parsvottanasana).

Practice these four poses pre-hike to improve strength and stability for a safer journey and post-hike to ease any tight spots.

To keep your body twisting and turning with ease, try this Simple Reclining Twist from teacher Barbara Benagh.

Keep your energy steady and strong for today’s yoga practice by eating small portions—often.

Try to cultivate self-compassion by including this reflection in your meditation or yoga practice.

Coordinate movement with your breath to really bring your poses to life. Learn how to pair breathing with different types of poses.

After a long day parked at your desk, are your hips telling you tales of tight, achy woe? Open your hips and boost flexibility with these poses.