Yoga Poses

Yoga teacher Lauren Imparato says the societal pressure of "I have-to" syndrome gets in the way of you being you. Try this sequence for letting go.

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.

Internationally recognized yoga teacher and mother of two Janet Stone is offering YJ readers a series of weekly "mom-asanas." This week's practice: letting go of mom guilt.

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

Photographer Robert Sturman honors and celebrates American veterans of war by featuring several active duty and retired service members practicing yoga.

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.

Learn how to modify Mountain Pose (Tadasana) if needed 
to find safe alignment for your body.

A tense QL could be lurking behind those aches and pains. Here's how to address it.

Chronic stress
and anxiety wreak havoc on your body. What can help you reset? Yoga.

To celebrate #HeartMonth, dedicated to raising awareness of cardiovascular health, this energizing sequence will get your heart pumping as it opens your body, strengthens your core, and clears your mind.

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.

Twists, like the new year, can often invoke that same urgent sense of wanting more. SmartFLOW teacher trainer Tiffany Russo wants you to slow it down.

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.

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.

Find stability in your hands and feet and a more extended spine 
as you move step by step into Adho Mukha Svanasana.

Warm up your spine and open your shoulders and chest 
with these prep poses for Adho Mukha Svanasana.

Learn how to modify Supta Padangusthasana to find safe alignment for your body.

Stretch and tone your hamstrings, strengthen your abdominal muscles and increase circulation to your digestive system in Supta Padangusthasana.

A playful practice 
can bring you 
more joy on and 
off the mat.

As a mother, Janet Stone uses the end of the year as a time to tune back into her sankalpa—her heart’s deepest longing, her intention.

The best remedy for the fast pace of parenthood? Simply taking a deep breath and seeing where it goes.

Your practice choices this year were diverse. Revisit YJ readers' favorite asana sequences from 2015 to see what you might have missed.

This Kundalini Yoga sequence supports ideal digestion by increasing energy at the navel point and keeping the digestive organs strong and flexible.

Pick your poses. Two Fit Moms offers three ways to relieve holiday stress with yoga—active, passive, or a combo—in this sequence.

No student should have to withstand knee pain in a pose. Here are simple modifications for five basic yoga poses to offer your students.

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

Prenatal yoga has long avoided certain poses, but new research indicates some of them may be safer than once thought.

Janet Stone offers mothers a pose, a writing exercise, and a daily ritual to make every day more mindful.

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

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.

Author Susan Verde’s new book sends kids the message that imagination makes anything possible—and the yoga mat is a perfect place to explore it.

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

A skill that makes everyday movements easier—and safer.

Are you Type A? Is work more central to your day than breath? This 14-minute practice eases stress by boosting endorphins and dopamine—right at your desk.

Movement in your body leads to movement in your life. Shrink Session founder Erin Stutland combines the mindfulness of yoga with heart-pumping cardio.

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.

Feeling frazzled by change? Coral Brown offers a new perspective on transitions and a sequence to keep you centered through them.

Got low back pain? Adopt these three slow, subtle yoga strategies from Tias Little to get more relief out of each practice.

Police officers, firefighters, and others who face extreme stress and trauma on a regular basis can find peace in asana, breath, and affirmation.

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

Move inward and quiet your mind as you transition step by step into Kurmasana (Tortoise Pose).

Open your hips and increase hamstring flexibility 
and core strength in these prep poses for Kurmasana.

Modify Malasana (Garland Pose) 
if needed to find safe alignment for your body.

Find freedom and flexibility in your groins, lengthen your spine, and create overall balance and strength in Garland Pose (Malasana).

Reverse the effects of slumping and slouching.

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.

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.

Ever try a yoga pose and feel like your body just doesn’t make that shape? Erin Motz has three ideas to help you get your Flying Pigeon off the ground.

I AM Yogi Twist™ Flash Cards, a new game from yoga-teacher-to-the-stars Alanna Zabel, is a fun and silly way to teach kids yoga postures.

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

As simple as Mountain Pose seems, it is immediately grounding—and portable! Keep this pose in your pocket to pull out and practice anywhere this fall.

Is it safe to get your om on at that time of the month? Teens, learn what yoga can teach you about listening to your body and practicing self-care.

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

The next generation of boys may play with Yoga Joes instead of G.I. Joes, thanks to a designer determined to spread the word that yoga is for guys, too.

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.

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

Spending quiet time in wooded areas is considered medicine in Japan, and the practice—Shinrin-yoku—is catching on here.

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

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).

While anxiety is natural, experts say certain yoga postures can relieve students’ first-day nerves. Start school stress-free.

These three mudras will bring you back home to your source, connect you with your heart, and plug you back into your deeper power.

Alexandria Crows teaches Bow Pose in her "new, backwards way," to target all the tight and weak places that might be holding you back.

Yoga is known to help relieve stress and calm the body and mind, but it can be especially beneficial for veterans suffering from PTSD.

Yoga poses inspired by the warrior goddess Durga will help you enhance every part of your life.

It's as easy as ABC. The Letter Sound Yoga app makes learning the sounds of the alphabet active.

Understanding the anatomy of the spine is essential for both yoga teachers and practitioners. Injury-proof your practice with these three key tips.

Sure, you could eat watermelon or take a dip in the pool, but yoga can help your body and mind chill out, says Kristen Kemp of Powerflow Yoga.

Mothers sacrifice sleep, diet, love life to care for their kids. Take a moment to pause and recalibrate yourself for better balance.

A yoga practice 
can be an important recovery tool 
for tennis in order to stretch tight muscles and encourage tissue resiliency.

Learn to balance as you move step by step into Pincha Mayurasana.