Intermediate Yoga

Use these heart-opening poses to synchonize your yoga practice with the energy of the special pink full moon and lunar eclipse.

By nature, our wrists are particularly prone to injury. Learn how to protect them in your practice.

Sage Rountree teaches yoga to UNC Men’s Basketball team. Here, her top four poses for players, plus two for March-maddened coaches and fans.

Kathryn Budig talks snow and flow with the Olympian. Plus, three poses to make your time on the mountain even sweeter.

Yoga teacher Leslie Howard recommends this sequence for a strong and balanced backside.

A strong, balanced backside is key for a stable and pain-free practice. Learn the anatomy of this important muscle.

Experts agree that routine stretching can both prevent and relieve lower back symptoms. Choose from a 10, 20, or 30 minute routine to release pain.

Yoga teacher Andrea Ferretti offers a short 10-minute sequence of yoga poses to help ease tension in your back and find better posture.

Yoga teacher Andrea Ferretti offers 20 minutes of yoga poses to help ease tension in your back and find better posture.

Yoga teacher Andrea Ferretti offers 30 minutes of yoga poses to help ease tension in your back and find better posture.

If you don’t have the spinal flexibility or core strength for full Ustrasana, try these three ways to find safe alignment for your body.

Continue to open your hips and shoulders, and ease into backbending, with these prep poses for Kapotasana.

Get started with this short sequence that honors a dancer’s impulse for expression and creativity while requiring thoughtful form.

Celebrate the spring equinox with this sequence to clear out what isn't serving you in your life anymore and make room for what will.

Visualize yourself on an Aruban beach as you challenge your core, balance, and shoulders in this sequence from Rachel Brathen's new book.

This common hip opener is supposed to feel good. Bad Yogi Erin Motz says if all you feel is awkward, the magic is in the modifications.

Who couldn't use more meditation in their day? Consciously cultivate a meditative state with mantras in this Dancing Warrior flow.

Why only salute the sun? To celebrate Spring, Masumi Goldman and Laura Kasperzak put a fresh on spin on a traditional Surya Namaskar.

UFC reminds Kathryn Budig of what else? Yoga. Her favorite shoulder opener bears a striking resemblance to Ronda Rousey's signature "straight armbar."

I firmly believe many more people can do Wheel (Upward Bow) than actually do.

In honor of V-Day and One Billion Rising, Sadie Nardini, founder of Core Strength Vinyasa Yoga and a survivor of physical violence, created an empowering sequence for women.

Compass Pose demands a lot of your shoulders, hips, and hamstrings. Learn how to warm up safely for this complicated seated pose.

This intricate arm balance relies on arm, core, and leg strength, balance, and spinal and hip flexibility. Rina Jakubowicz shows you how to warm up and take flight.

Balance, core strength, and range of motion in the ankles and hips will help you master this unconventional yet empowering standing balance. Miami vinyasa and vedanta teacher Rina Jakubowicz shows you how to warm up for and master her March cover pose.

Teacher Rina Jakubowicz offers a sequence of yoga poses to clear your mind and achieve a meditative state through breath.

Our home practice teacher Rina Jakubowicz gives you this short sequence of yoga poses to clear your mind and achieve a meditative state.

Not all meditation has to happen 
sitting still in Lotus Pose. Focus your awareness inward, on the breath and 
the way your body moves with these sequences.

Our home practice teacher Rina Jakubowicz demonstrates a short sequence of yoga poses to clear your mind and prepare your body for meditation.

Find your seat and release physical and emotional tension by moving mindfully, step by step, into Padmasana.

Increase hip flexibility and learn how to keep your knees safe with these prep poses for Padmasana.

Find safe alignment for your body and be conscious of the second chakra

Learn how to open your hips and lengthen your spine in Bound Angle Pose

Similar to the wooden dowel used in Iyengar yoga, the versatile Krikstix helps refine alignment in inversions, deepen asanas, and therapeutically roll fascia.

If your knees don’t touch the ground, your hips are not ready for lotus pose. Learn how to protect your ankles and prep for the pose.

Grab a partner and celebrate American Heart Month with this chest-opening sequence from Two Fit Moms.

No need to splurge on expensive lotions and potions. Yoga may be the answer to your winter skin woes.

Every pose requires balance. Use these videos as a guide to advance your practice of this key asana skill.

Use this practice to open and build awareness in your ajna chakra to begin to see everything in your life more clearly.

Ever feel like your body just doesn’t make that shape? Erin Motz (aka the Bad Yogi) has three ideas to help you rock Chaturanga.

Alexandria Crow explains why a pose’s foundation is so key and what your teacher wants you to do with this key alignment cue.

Try this lighter more fluid exit from Tripod Headstand to Chaturanga, keeping a sense of humor and connecting your breath with the transition.

Even the most committed yogis can find it difficult to make time for their practice. Turn to this quick fix on your busiest days.

Use this sequence of heart openers to tune in to your anahata and inner voice and find the path to your heart’s calling.

Cooped up inside waiting out winter's deep freeze? This practice would be a wise use of your time.

Use core work, twists, and pranayama to target this fiery chakra and transform obstacles into assets and fear into freedom.

Use this hip-opening and forward-folding practice for the second chakra to unleash creativity as you cultivate fluidity in your pelvis.

Wake up and feel energized with these this morning sequence. Have extra time? Add these poses.

Here, a step-by-step guide to safely modify Head-to-Knee pose and prepare for Revolved Head-to-Knee pose.

Devoted to lifting or CrossFit? Try Sage Rountree's sequence to counter the front-body tightness that can come with them.

You have the willpower and strength to kick bad habits for good. These 13 Kundalini poses will help you find them.

Yoga teacher Aadil Palkhivala shares his instructions to achieve Janu Sirsasana. Plus, reap the benefits and avoid these mistakes.

Modify Janu Sirsasana if needed to find safe alignment for your body.

Lengthen your hamstrings and warm up for twisting in these prep poses for Parivrtta Janu Sirsasana.

You've set your intentions for the New Year—now it’s time to keep them. That's where yoga comes in.

Build the physical, emotional, and spiritual fortitude you need to master Pincha Mayurasana—and your own internal journey.

Cultivate a sense of earthiness, radiance, and stability through asana, breath, and meditation in the first chakra flow.

Align and connect to your energy centers with this healing practice to get grounded and open up to possibilities.

These vinyasa flow sequences will create a focus on breathing and self-energy while targeting specific areas of the body.

Use this practice to lengthen and strengthen your body for skiing and snowshoeing.

Try these 10 yoga video to strengthen and improve your practice and set the foundation for challenge poses.

You don’t need to be a master of advanced asana to drop into the deepest level of yourself each day. The star of this sequence is the breath.

Masumi Goldman and Laura Kasperzak's twisting, hip-opening, feel-good flow melts the stress of the day and sets you up for sleep.

We combed through every issue, YogaJournal.com story, and social media post from 2014 to round up our favorite poses, standout products, and the most inspirational tips to take into the new year.

Our favorite instructional tips from teachers this year. Take them with you next time you unroll your mat and tackle the trickiest asanas.

Start the year off strong by taking on Yoga Journal's top challenge poses of 2014.

Alexandria Crow picks apart confusing yoga-speak and explains what your teacher really wants you to do.

Need help getting started with inversions? Try these 6 poses from Two Fit Moms.

Need help getting started with inversions? Try these 6 poses from Two Fit Moms.

Every modification has its time and place, but you can add new challenge to old asana by removing training wheels you may be relying on.

Every modification has its time and place, but you can add new challenge to old asana by removing training wheels you may be relying on.

Let your appreciation for the people in your life lead in this heart-wide-open variation of Vasisthasana.

Let your appreciation for the people in your life lead in this heart-wide-open variation of Vasisthasana.

Activate your core, focus on your breath, and shed stress to radiate joyful energy.

A sequence to unwind everyday stress and upper-body tightness created by all of our digital devices.

This sequence unwinds everyday stress and all of the upper-body tightness created by our digital devices.

Unfold and extend step by step into Svarga Dvijasana.

Check out GAIL GROSSMAN's author page.

Cultivate the sweet spirit of gratitude in your heart center with this powerful sequence.

Laura Kasperzak and Masumi Goldman have a practice and tips to wake up even the latest night owls.

Alexandria Crow translates what your yoga teacher really wants you to do and why.