Yoga Poses

Use this sequence by Benjamin Sears to set the tone for a strong, daily home practice. Take our daily practice challenge in honor of national yoga month, right here.

Balancing forces is particularly crucial when it comes to addressing the feeling of “tightness” many of us have in our hips.

Bring awareness to patterns of breath and facilitate subtle movement in 
your shoulders, arms, hips, and legs in Cow Face Pose.

Modify Gomukhasana if needed 
to find safe alignment in your body.

Practice rotating your 
spine, increase hip and shoulder flexibility, and work proper knee alignment in these prep poses for 
Purna Matsyendrasana.

Twist deeply and slowly as you move 
step by step into Purna Matsyendrasana.

Make home practice a habit by committing to your mat for the next 30 days with fresh sequences and daily practice plans for each week of the month from esteemed teachers and YJ contributors.

Check out Colleen Saidman Yee's author page.

Enjoy robust breathing, a free mind, and a bird’s-eye view with a light heart.

This 
sequence will free up space for energy to flow, helping 
your organs function optimally for greater 
mental clarity and endurance.

Feel 
the relationship between your core and steadiness in preparation for meditation.

While anxiety is natural, yoga and breathing techniques can help students handle the pressures associated with peers, workload and making the grade. Try these 9 yoga tools with your kids for a stress-free start to the semester.

Try these exercises, working with different systems of the body to help you better process your food and relieve specific digestive issues.

Maintain your strength and flexibility with weight training to see improved benefits in your yoga classes.

Colleen Saidman Yee, who leads our upcoming Yoga for Inner Peace online course, explains the importance of getting in touch with your roots as part of your personal journey toward inner peace.

Kathryn Budig shares her three favorite PMS remedies—after chocolate. Prepare to prop!

Communities across the country, take note: Since the 2012 Sandy Hook shooting, the Newtown Yoga Festival has set an example for using yoga to bring a community together and heal trauma.

Do you hear friends saying they're not fit enough for yoga? Here's how to convince them yoga is more than physical exercise.

Colleen Saidman Yee, who teaches Yoga Journal's upcoming Yoga for Inner Peace online course, demonstrates a rocking sequence for fighting fear and promoting positive thinking.

Will practicing yoga during 
a painful attack help ease the pain—or make it worse?

Readers share their favorite mudras (hand gestures).

The mudras and the Reiki hand positions can be used in tandem with the Yees’ asana sequence or separately to help you find calm.

Urban Zen helps sick patients and their caregivers overcome pain, 
anxiety, nausea, insomnia, constipation, and exhaustion through yoga.

This combination of restorative yoga, meditation, essential oils, and Reiki—
from dream team Colleen Saidman Yee and Rodney Yee—will help 
ease anxiety and insomnia to deliver your best night’s zzz’s.

In Yoga Journal's upcoming online course, Yoga for Inner Peace, Colleen Saidman Yee offers yogic practices to transform your body, mind, and heart, and support YOU in your personal journey toward inner peace.

Strengthen your core and shoulders and develop better balance as you move step by step into Eka Pada Vasisthasana.

Strengthen your core and outer hips and stretch your inner thighs and hamstrings in these prep poses for Eka Pada Vasisthasana.

Modify Utthita Hasta Padangusthasana 
if needed to find safe alignment in your body.

How to move from Utthita Hasta
Padangusthasana to Eka Pada Vasisthasana.

Do you practice yoga regularly but somehow still feel “stuck” in certain spots?  Senior Yoga Medicine teacher Allison Candelaria created this muscle- and fascia-freeing flow to tune up the whole front line of your body.

One size does not fit all when it comes to yoga mats. Here, our top five picks for the best mini mats on the market.

Warm up for Eagle Pose with these three prep poses that will open your shoulders and hips.

This flow helps foster both self-love and compassion for others.

We already know that music can enhance your mood, but for the first time, a study has shown that live music can reduce stress levels.

YJ senior editor Meghan Rabbitt shares how learning to say this one little word more often empowered her to makeover her entire life.

We look at three of the riskiest poses commonly practiced in yoga and how to modify them for your and your students’ safety.

During pregnancy the body changes rapidly, but if we use our yoga practice wisely, we can support these changes, making us strong and flexible in all the right places for easier labor, delivery and recovery.

Celebrate the summer solstice and second International Day of Yoga with Shiva Rea's Prana Flow pranams, a healing movement meditation featuring whole-body prostrations to the earth.

In honor of Father’s Day, our writer shares the insight and clarity she found on the mat alongside her father as she was coming of age.

Naturalist John Muir once said, "The sun shines not on us but in us." With this sentiment in mind, Two Fit Moms honors the summer solstice with this heat-producing flow.

Here, three prominent yoga teachers share the rewards and challenges of their sabbaticals. Plus, advice to help you decide if taking 
a break is right for you.

Listen to your body to find your natural limits and healthy boundaries—along with core power, strength, and inner peace.

Move step by step into Garudasana with strength and balance. Eagle Pose improves balance and stretches your calves and upper back.

Stretch your legs and hips, strengthen your core and upper back, and improve your balance in these 3 prep poses for Garudasana (Eagle Pose).

Here are some easy ways to modify Utkatasana (chair pose) if needed to find safe alignment for your body.

The benefits of chair pose are endless. It strengthens the muscles in your thighs and feet, tones your core muscles, and increases ankle mobility.

Yoga teacher Cyndi Lee offers advice on practicing yoga in front of a mirror.

RIna Jakubowicz's kids yoga teacher training is coming to YJ LIVE! San Diego to help parents, yoga teachers, and school teachers connect more authentically with kids. Watch Scarlett's story, and find out how to get involved.

Teen yoga teacher-turned-entrepreneur Jaysea Devoe offers insight into how her family’s free-flowing lifestyle and follow-your-passion ethic have allowed her to achieve so much by age 14.

Hint: Telling them to will have the opposite effect! Rina Jakubowicz from Superyogis' Schoolhouse Training offers up ways to introduce kids to yoga.

When a yoga instructor who normally teaches adults tries to teach kids, hilarious, heart-warming comments ensue in this video from Buzzfeed.

Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the backside of your body.

We can't blame you if you've never given your fascia a second (or first) thought. Senior Yoga Medicine teacher Allison Candelaria explains why you will want to start now though.

Even yogis need a little help in the digestion department from time to time. Fortunately, Kathryn Budig says calling on the right pose at the right time can help.

Visualization is playing with the imagination, a powerful resource. Use a glitter jar to illustrate to kids how mindfulness—the cultivation of stillness in the face of swirling chaos of life—affects us.

Want to cultivate better communication, focus, and coping skills in your students? We turned to Rina Jakubowicz from Superyogis' Schoolhouse for her tips.

Rubin Naiman, a clinical and sleep-health psychologist, offers advice for practicing before bed.

Yoga teacher Shauna Harrison shows us how TRX can benefit both beginners and more experienced yogis. Learn how to incorporate this it into your routine.

Let’s face it, a lot of what we do with our bodies on the mat looks a bit ridiculous. It’s healthy to take a step back from time to time, lighten the mood, and note the absurdity of it all.

Finding ease and fluidity in your physical movements encourages flexibility and suppleness in your thinking. Try these three poses to open your mind.

Breathe For Change, an organization launched last year by teachers for teachers, is on a mission to save our schools, one teacher at a time, by reducing burnout through yoga and mindfulness training.

Like so many, YJ LIVE! Presenter Eric Paskel had a profound respect for Prince. Here he offers a core-crushing mini practice to the song “Controversy” as a tribute.

If our kids are any indication, we at Two Fit Moms think it’s likely that your kids want to practice yoga with you. So this week, in honor of Mother's Day, we are offering our best tips for making it work.

Just as nature enters a cycle of renewal, growth and expansion in spring—so does the energy within us. Embrace the opportunity to shed old unwanted layers and make a conscious choice to begin again.

It takes creativity and fearlessness to adventure into our heart’s deepest desires, and this Kundalini Yoga practice can help you find both.

Some yoga cues meant to protect your knees are missing the mark.

Continue to open your chest and shoulders, and start to strengthen your legs in these prep poses for Camatkarasana.

Find safe alignment for your body.

Open the shoulders and chest in Matsyasana in preparation for Camatkarasana.

Celebrity yoga teacher Mandy Ingber says healing grief starts by recognizing where you’re holding stress and emotions and breathing into that space to release the tension. Reset with her 20-minute sequence.

Mother's Day is coming up, and what better way to reward yourself for all you give and all you do than a yoga course devoted solely to you and your needs?

Unroll your mat—this short sequence will leave you feeling less harried and more empowered.

Want to hone your intuition? We went behind the scenes at YJ LIVE! in NYC to bring you this third-eye-activating practice from master teacher Seane Corn.

Kathryn Budig offers YJ readers a sample of her signature Artemis-inspired yoga sequence. Grab your imaginary bow and take aim at your deepest intentions.

Janet Stone is offering YJ readers a series of weekly "mom-asanas" for serenity, strength, and grounding. This week's practice: Going with the flow of motherhood.

Trying for a baby? Master teacher Ana Forrest offers advice for doing yoga, breathing, and living in a way that creates a womb that is clean and welcoming.

Here are 4 yoga-inspired, belly-toning exercises that you can do in the comfort of your own home, on your own time.

A droopy butt is a common side effect of pregnancy but you can prevent it—or correct it—by strengthening the right muscles.

Janet Stone, who will lead our upcoming Yoga for Moms online course, suggests this 10-minute meditation to help you focus on everything you DO have.