Intermediate Yoga

Create a stable base to build a stronger, more satisfying standing twist.

Let music move you through this chakra-focused, confidence-boosting flow.

The intensity of full Wheel Pose offers an ideal opportunity to cultivate steadiness under any circumstances.

Enjoy the sweet opening of your shoulders and chest as you prepare for Shoulderstand.

To stave off muscle loss, support flexible joints, or add oomph to tough poses, a little strength training can go a long way.

Fire up your deep core and inner leg muscles to build strong abs.

Kathryn Budig challenges you to a fun arm balance hybrid that you may find easier than the traditional pose!

Try this torso-toning twisting sequence for better digestion.

Shine awareness into dull and immobile areas of your body to balance steady in Headstand.

Try out this twisting sequence to rejuvenate your spine and boost energy.

Sound and motion come together to help you find your center amid a whirlwind life.

Root yourself to the earth to stay centered, even during chaotic times, with this practice of dynamic grounding poses.

Fly into Bakasana by stopping along your journey to learn the required actions with the help of props.

Find steadiness inside and out with this powerful leg-strengthening sequence.

Let your practice of Hanumanasana be inspired by the Monkey God himself and see how far you can split.

For winter sports fans, yoga offers refined technique, better balance, and the freedom to fly.

Activate your inner power by refining your awareness and listening before you take action.

Yes, a toned core is great for bikini season. But, when you learn to access the deepest muscles, you will get benefits that are more than skin deep.

Check out YJ Editors's author page.

Create a stable base, and you'll be free to expand ecstatically into Wild Thing.

What would you do if the practice you love was causing you harm? Yoga teacher Patricia Sullivan shares her journey of injury, self-discovery, healing, and remaking of her Headstand.

Beat the heat with playful confidence-building poses you can take to the beach.

Shoulderstand doesn't have to be misery. Properly aligned, it can even be joyful—and props can make it possible.

Improve performance, prevent injuries, and bring more joy to your sport by supplementing it with yoga.

Partnering exercises in yoga class can deepen your practice and connect you to yourself and your fellow yogis.

Release negative emotions and improve your alignment by opening the muscles around your hips.

Twist to prepare for the challenging arm balance Parsva Bakasana.

Start your day with reverence for the sun, and harness its life-giving energy with Surya Namaskar.

Take a playful approach to building strength and flexibility in your torso with arm balances.

Rev up your Revolved Triangle Pose by keeping your pelvis neutral and turning your trunk.

Shiva Rea recommends infusing asanas with affirmations to call forth your deepest intentions.

A sidebending practice can open areas you don't often stretch and leave you feeling more balanced all over.

Liberate your upper body for better backbending by focusing on your latissimus dorsi muscles.

Puzzled by Marichyasana I? Build the pose from its composite parts to extract its subtle essence.

After giving birth, get your body back by reconditioning your abs on the mat.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

You don't need a solid 90 minutes when you can practice anytime, anywhere.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

Journey into a dazzlingly different atmosphere with these innovative and dynamic asanas.

Try something really wild and take your practice outside to connect with nature and add an element of natural challenge.

Ah, the honeymoon period... Remember that first blush of yoga love that left you sweaty, ecstatic, yearning for more?

Work from your core to find strength for your entire practice and feel more strongly centered in life.

Find proper alignment in Tadasana to balance with ease in Headstand.

Stick with challenging poses to build your muscles and your confidence.

Keeping your hip points squared straight ahead may not always be best in twists.

Open your heart, brighten your day, and have fun on the mat with this playful backbending sequence.

Stand strong and avoid injury by learning how to prevent hyperextension of this vulnerable joint.

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

You’re probably used to belly breathing, which is an excellent introduction to breath awareness for beginner yogis. Yet diaphragmatic rib cage breathing is a skill you’ll need if you really want to advance your practice. Here’s how to do it.

Get your prana moving with this playful morning vinyasa sequence.

Work the small muscles of your inner thighs—often overlooked in yoga—to find ease in all sorts of poses.

Learn how to keep Trikonasana from being a pain in the neck.

Learn how mastering the subtle actions of the rotator cuff in a Down Dog each day can keep painful injuries at bay.

The secret to better arm balances is about relaxing the body, enabling your joints to support you in a lift instead of falling on your face.

Is there a better pose for me to meditate in if I can't comfortably stay in Lotus?

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

The strong work of connecting to the earth and of spiraling and counterspiraling is laying down a root for your Kraunchasana.

Extend your energy and feel your balancing poses come to life with this Anusara sequence.

Typically practiced before or after Shoulderstand, Plow Pose doesn't get much credit. Let's look at all of its benefits.

Twists can be heaven for a bad back—if you don't push too hard. Learn how to do these 9 stretches for the spine to ease pain in your back.

Using yoga props can help you find balance and alignment. We break down basic poses to reeducate and still the mind by awakening the body's intelligence.

Enjoy the stability of gravity's pull and the freedom of flying in Revolved Half Moon Pose.

Begin experimenting with how to integrate Mula Bandha into your asana practice.

Is Gomukhasana nearly impossible for you? These tips can help you come closer to clasping your hands.

The use of props in Iyengar Yoga has been one of the fruits of Mr. Iyengar's innovative genius—and also the object of jokes.

Check out Rachel Brahinsky's author page.

Frequent Chaturangas can leave your students imbalanced. Here's how to use Purvottanasana to as an effective counterpose.

Core strength will help you get through those difficult poses. You'll feel easier in your poses and more capable in your life.

Nathasha Rizopoulos answers how to prep for Padmasana.

"I practice yoga regularly at home. I sprained my knee in an accident recently, and I'd like to know how to rehabilitate it."

Tony Sanchez gives advice on how to assess your own readiness for more advanced yoga poses in your practice.

What muscles should I use for more control to smooth transitions from Down Dog to forward bend in Sun Salute A?

Try this series for a practice that promises to increase flexibility.

One-legged poses give us a chance to find our center of gravity and dance around its edges. Here's how to still the wobbling and create a sense of fluid stability.

Mary Dunn offers advice for identifying plateaus in your practice and working with them.

Yoga and Pilates don’t have to be two separate practices. Here’s how they can work together to help strengthen your core, lengthen your side body, and improve your alignment.

When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.

A Beginner's Guide to Yoga's Key Inversions: Learn how to face your fear of going upside down and why it's so worth doing.

Building strength in the lower back can enhance your performance in daily activities and help you avoid sports injuries.

Learn how to infuse your hatha yoga practice with metta in motion to find your lovingkindness.