Yoga Poses

Increase your shoulder flexibility and develop greater strength with these prep poses 
for Pincha Mayurasana, forearm balance.

Modify Dolphin if needed to find safe alignment for your body.

A feeling of youth, even as you age, requires a flexible spine. In order to stay agile, practice forward bends, backbends, and twists regularly.

In order to stay agile as you age, make forward bends, backbends, and twists a regular part of your practice. Start here.

This sequence emphasizes moving safely into backbends that open the heart and shoulders and challenge balance.

Twisting poses are a top cause of SI joint injury. Learn how 
to safely anchor yourself before moving into your next twist.

The following five poses root down into the ground, allowing you to expand and create more space within your body and mind.

When it comes to injury prevention, what 
you do between poses may be as important as the poses themselves. Here’s how 
to flow safely through tricky transitions.

Tame anxiety with this short meditation and seated sequence.

For those suffering from 
anxiety, yoga can be a lifeline. 
Here’s why doctors are 
increasingly recommending 
it as a complementary therapy.

Yoga teacher Maggie DiPasquale say music is essential for setting the tone in teen yoga classes and offers tips for choosing songs that move teens.

Struggling with arm balances? The secret lies in the hands and forearms. Learn how to support your weight throughout your inversion practice.

Every yogi, it seems, has a tale of a bum knee, shoulder, or hip. But getting injured in practice often means something is out of alignment.

Feeling discontent, dissatisfied or down? Heart-opening yoga poses, such as Wheel (Upward Bow) Pose, are the perfect Rx.

One of the biggest changes in yoga since 1975? The sheer number of poses. Here, we look at how social media and creativity spurs asana innovation.

Here are seven ways Yoga Journal has embodied Eka Pada Urdhva Dhanurasana and its variations over the past four decades.

Tight or open, your hips need to be strong for injury-free movement. Learn how to build stability in common yoga poses.

If you've struggled with meditation but buy into the benefits, it's time to try yoga nidra. This systematic relaxation brings ease to the very deepest layers of our being.

These 3 hand mudras will help you keep yoga, learning, and inspiration at the top of your list. Try them with the following mantra: "Magic takes guts."

When life gives you lemons, start a lemonade stand for a good cause.

Meet three young yoga teachers using Instagram as an outlet to share their passion for the practice.

Kathryn Budig wants to introduce you to her new love: Karate. Here, two kicks to get you started, paired with the perfect poses for the flexibility and strength required.

NASA rocket scientist/yoga teacher Scott Lewicki balances a highly technical day job with creativity on the mat. Use this innovative practice to find new space in often forgotten muscles.

Just in time for summer, here are Two Fit Moms' top 8 yoga poses to work the core.

Yoga’s hand expressions, mudras, are said to shift energies from what we might be experiencing to how we want to feel. Learn three you can use today.

Alison McCue, who led the Tuesday class at Bryant Park Yoga this week, offers four poses to build confidence (and your sense of humor).

Begin with 10 minutes of foundational poses to remember why you are perfect exactly as you are.

Begin with 10 minutes of foundational poses, then add complexity to each posture in the 20 minute sequence, allowing yourself to honor your current practice.

Try this 30-minute sequence to allow yourself to honor the perfection of your practice and expand into more-advanced forms.

Try this 10-, 20-, or 30-minute yoga sequence to find deeper personal fulfillment in everyday life.

Shiva Rea offers five hand mudras to cultivate heart consciousness in celebration of the Summer Solstice and the First International Yoga Day.

Using an aerial silk or hammock allows gravity to help the back leg relax and the spine to curve naturally. You’ll stop fighting gravity, and allow the support 
of the hammock to help you lengthen.

Do you have open hips? While that might let you get into advanced postures, too much range of motion can actually work against you. Here are 3 steps to go from hypermobility to stability.

Find energetic and physical balance 
as you deepen your twist and move 
step by step into Noose Pose (Pasasana).

Ground your legs and open your shoulders and chest to prepare you for Rope Pose.

Modify Parivrtta Utkatasana, Revolved Chair Pose, if needed to find safe alignment for your body.

Strengthen and ground your legs and hips, bring length and lightness to your spine and expand your chest in revolved chair pose.

Zoe Mantarakis of the Austin, Texas, studio Yoga Illumined has six reasons why every child would love Yoga Camp—and a new camp for Austin kids.

Check out YJ Editors's author page.

Think you don't have time for yoga? Add this vinyasa right into your next workout, between sets of any exercise, to keep things interesting.

YJ LIVE! presenter Rolf Gates walks us through the nuances of designing a 7-part yoga sequence that touches on each of the seven chakras.

Master teacher Sianna Sherman created this short sunrise sequence integrating the physical and spiritual to take your practice to another level.

Turn to this pranayama practice in times of transformation to invoke Kali and free yourself from anything that's holding you back.

Masumi Goldman reveals the trick to mastering the overhand grip in Dancer and One-Legged King Pigeon Poses is often in (surprise!) the psoas.

Use these five practices invoking Lakshmi to ignite your inner spark, find your radiant power of grace, and feel the ocean of abundance within you.

Try these three pre-and post-workout yoga practices from Sage Rountree’s new book to balance strength and fitness daily.

Recover from your workout with these six restorative poses from Sage Rountree’s new book that marry hip release and inversion to sweetly calm your nervous system.

Use this post-workout sequence from Sage Rountree’s book to build core strength that balances the abs and back muscles.

Only have 10, 20 or 30 minutes? Try this at home practice to recharge during your busy day with yoga teacher Chelsea Jackson.

Seated meditative poses support you as you drink in and recharge, and Warrior Poses, inversions, and backbends help you find strength as you pour out offerings to the world.

This balancing, restorative sequence encourages you to “drink” as you “pour.” Seated meditative poses support you as you drink in and recharge.

Healthy movement in your tailbone may 
influence your whole spine.

Refresh on the basics with Upward Salute, a pose that teaches extension from the ground up, lengthens the side waist, strengthens arms and shoulders.

Learn how to easily modify Urdhva Hastasana if needed to find safe alignment for your body.

Lengthen the hamstrings, hone midline awareness, and cultivate balance with these prep poses for Adho Mukha Vrksasana.

Find your edge and shift your weight into your hands as you move step by step into Adho Mukha Vrksasana.

Want to strengthen your relationship? These four simple partner poses will help you get close and connected within minutes.

A war correspondent reporting from the frontlines of the world’s largest refugee crisis uncovers the power of yoga—and love.

Here's how to protect yourself in backbending yoga poses to avoid pain and injury, but still reap the asana benefits.

Master this deep hip opener and backbend to help stretch and release tension. Use these five poses to safely warm up for One-Legged King Pigeon Pose.

Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.

Connect with the earth and then defy its gravity with this grounding and exhilarating sequence.

Prana Vinyasa founder Shiva Rea has an Earth Day eco-challenge for you: 10 body mudras and eco-actions to help you connect to the Earth.

Traveling? Take a cue from these experts at practicing in transit with 11 poses to center you anywhere.

The upside of outside: New research is finding a link between open air and happiness. Here, four ideas for making it a daily habit.

For serious arm balance inspiration, look no further than this video from Equinox's Dylan Werner. Expect stunning poses and breathtaking transitions. Plus, 5 tips to advance your practice.

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

Take a cue from the White House's Yoga Garden at the annual Easter Egg Roll and strike a few yoga poses in the backyard with your family.

A soothing sequence for little ones (and the adults that take care of them).

Your wrists bear weight in so many yoga poses—not to mention every time you do a vinyasa. These 8 poses can help you keep your wrists pain-free.

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.

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.