Yoga Poses

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.

It's normal to freeze up right before a stressful event but eating chocolate can help with controlling stress hormones.

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.

Grab your kiddos for this sequence from yoga teacher to the stars and author Alanna Zabel's latest children's book, Asana's First Yoga Class.

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.

During this practice, become more attuned to the tastes and textures of foods, providing a satisfying introduction to mindfulness 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.

Find more energy and freedom in your spine—and your mind—as you move step by step into Kapotasana.

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.

Learn how to open your shoulders and boost your energy and mood in the back-bending camel pose.

In honor of Brain Injury Awareness month, former pro snowboarder Kevin Pearce talks about how key the practice is to his ongoing brain injury recovery.

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

Once you understand the anatomy, you can delve into making its parts work together more intelligently. Here, Tiffany Cruikshank teaches how to fire all its muscles at once.

Prevent injury in one of the body’s most vulnerable joints.

Bhava Ram teaches teachers how to integrate the benefits of yoga at the cellular level through a gentle and simple body scan in Savasana.

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."

The key to happiness? Loving the life you have, now.

Adding a bind to Locust Pose (Salabhasana) will help you go physically deeper into the pose.

Binds require flexibility both in the physical body—in order to come into and maintain the pose—and in the mind.

Positive emotions can alter your inner chemistry from stress-fueled adrenaline and cortisol to oxytocin and other healing neurochemicals.

Although standing orients your spine into proper posture, standing for too long can cause back pain. Incorporating a yoga routine can help relieve pain.

Pranayama, the formal practice of controlling the breath, is essential to good health.

Ujjayi breath is achieved by breathing in and out through the nose while constricting the glottis at the back of the throat. Here's how to do it: