Yoga for Beginners

They look so very simple, but these asanas challenge your body and your mind.

Yoga can help alleviate pain in the hands, such as Repetitive Stress Syndrome.

Because you shouldn't have to suffer through class.

No matter what's happening around you, it is always possible to come back to what's happening inside you. Here's how.

Aging is inevitable. But you can slow it down and approach it more gracefully than you'd ever imagined.

Sometimes you need to challenge your body in order to quiet your mind.

Building strength isn't as hard as you think. It just takes practice—and these beginner-friendly poses and instructions for how to take them further.

Your wrists will thank you.

Don’t get up! With these variations, you can experience yoga in a more supported manner—perfect for those days when you are lacking energy but still want to practice.

An exploration of the intention behind an anatomically incorrect instruction.

You already know that yoga is great for flexibility and relaxation. But when it comes to fitness, is your practice all you need?

Just because it's a backbend doesn't mean all the work should be in your spine.

This a.m. sequence will reset your internal GPS so you can better handle whatever the day might bring.

Challenge your balance and stretch your body in all the same ways as Vasisthasana, while dialing down the difficulty.

Ever find that a standard alternative to a pose still doesn't feel right in your body? These accessible options will change that.

Suddenly, you do have time to squeeze in a workout.

Sometimes all it takes is a small act of rebellion—like taking a side bend in a pose that doesn't call for it—to remind you to live a little. Or a lot.

The prop you never even knew you needed can transform how you (and your students) find alignment.

Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.

Want to get into yoga, but don’t know where to start? These foundational poses will set the stage for your evolving practice.

We've seen an explosion of memes about Child's Pose over the last year and a half. Coincidence? We think not.

The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.

Are you ready to roll out your mat for the first time? We've got everything you need to know to get started with this mind-body practice.

If you only have 10 minutes to squeeze in your practice, flow through this ancient series of yoga postures, commonly known as Sun Salutations.

Strength is the secret to a safe backbend. Learn how to activate your abs for support in Cobra Pose.

Got back pain? Tight hip flexors could be to blame. Open them up with these four yoga poses that counterbalance the prolonged hip flexion of sitting for hours.

What does namaste mean? How is it pronounced? And when should you use it (and not)? Here's everything you need to know about this widely used—but often misunderstood—yoga term.

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

Hamstring tears and strains are common among yoga practitioners, and overstretching can make it worse. Here's how to alter your practice to ensure a speedy recovery.

While yoga isn’t about becoming more flexible, having a good understanding of what flexibility is, and why it’s important, can take your practice to the next level.

Patanjali's eight-fold path offers guidelines for a meaningful and purposeful life. Get to know this prescription for moral and ethical conduct, and self-discipline.

The vast majority of us tend to adopt this shoulders-hunched, neck-craned-forward posture regularly throughout our day thanks to our desk-bound jobs. Learn how yoga can reverse its effects.

You may have read of people doing 108 Sun Salutations (Surya Namaskar) at the time of the spring equinox, or own mala with 108 beads. Here's why the number is considered so auspicious.

This uplifting sequence from Nebraska-based yoga teacher Mary Clare Sweet will help you find your path when life feels chaotic and crazy.

Even if you have chronic fatigue, fibromyalgia, or autoimmune diseases like Lyme or rheumatoid arthritis and have to spend part (or most) of the day in bed, you can still reap the benefits of Sun Salutations.

You can still receive the physical and mental benefits of beloved Sun Salutation from a chair. If standing is painful, difficult, or impossible, try this variation of Sun Salutation to feel more you more grounded, balanced, and at home in your body. Bonus: you can do it at your desk for a rejuvenating midday break.

Yoga is for every body and every level. If traditional Sun Salutation is not available to you, try this variation using a wall as support.

Wondering how often you should clean your mat—and the best way to remove germs, dirt, and stink? Read on.

Is your sticky mat getting too sticky? Give it a good cleaning with one of these sprays. Plus, find out how to make your own.

You work hard. Doesn't your body deserve a break? This chair yoga sequence is perfect for workdays—or any day.

In her new book, Revolution of the Soul, social activist and yoga teacher Seane Corn details how ill and awkward she felt during her first yoga class and what kept her going back for more.

By seeking inspiration, you may find that others are seeking it as well. Here are five channels that provide perspective and insight on how to stay true to yourself.

Even after a disagreement has ended, the effects can linger. Here’s how to foster communication and love after a fight.

Falling out of Tree Pose? Learn how to build a solid foundation from the ground up with these yoga sequences that target the leg muscles.

You change as you get older—and your yoga practice should, too. Here’s how to tweak your Sun Salutation during three key phases of your life.

Amplify your yoga practice with these yoga sequences to stretch and sculpt the glutes for a stronger backside.

Want to learn how to go with your gut more often? Wish you were better able to listen to that little voice inside you, telling you what you should do? This 10-pose home practice can help you get there.

This 12-pose sequence will help you remember what the season is really all about.

Before you know it, Chaturanga will be a breeze.

Looking to cultivate more connection with yourself—and with others? Want to experience the oneness versus otherness so many yoga teachers talk about? This sequence will show you how.

Keep your abs and stomach strong and fit with these yoga poses to fire up the core and strengthen the rest of the body.

From easing low back pain to improving digestion, twists are incredibly beneficial. Here’s how to deepen any twist by using a prop you definitely have at home.

Unsure what Sanskrit word your yoga teacher is calling out during class? Learn the foundational beginner yoga poses every yogi should know as you continue to develop more skill and flexibility in your practice.

Looking to release tension or tightness in the neck and shoulders? These 10 sequences will help support your yoga practice with poses to release pain and strengthen the upper body.

Interested in starting a consistent yoga practice, but not sure where to start? These 30 yoga sequences designed by experienced yoga teachers will help you target specific areas of the body to release tension and increase flexibility.

Here’s how one yoga teacher’s relationship with her mother has evolved thanks to their shared yoga practice. Plus, a customizable sequence to inspire you to practice with your mom, too.

Join NYC yoga teacher Kat Fowler in this sequence to develop courage.

When overcome by feelings of powerlessness and inadequacy in response to hard-to-swallow current events, yoga teacher (and mom) Nancie Carollo turns to the potent practice of surrender.

Secure the foundation for a safe vinyasa practice with this thoughtful, challenging sequence from Natasha Rizopoulos.

When it’s simply not enough to dedicate a yoga practice or #prayfor____, this sequence is designed to ground and focus you, open your heart, and prime your body to be of functional service to those in need. From there, yogis, ask yourself how you can take your practice off the mat.

Need a boost? Expect this sequence from Valerie Sagun (aka Big Gal Yoga) to open your heart, silence negative thoughts, ease stress—and show you everything there is to love about your body.

Modify Setu Bandha Sarvangasana if needed to find safe alignment in your body.

You deserve to reap the profound rewards of the humble (yet powerful) Namaskar.

Purna Yoga co-founder Aadil Palkhivala shares a practice to help you align your body and mind.

Do this short sequence 3–5 times on its own or as part of a longer practice to open your heart chakra and experience compassion.

Prepare for a life-changing Sun Salutation practice with Shiva Rea’s Prana Flow pranams.

People with bigger bodies are discovering comfort and empowerment in yoga studios around the globe. Use these tips to help support yourself, or your students, on the mat.

Move into backbends more safely, knowing you can consciously engage the muscles needed to protect the lumbar spine.

Want to unleash the true potential of your middle? 
Turns out crunches—yes, the exercise you’ve avoided for years in favor of holding Plank—are key to a stronger core and more stable yoga practice. Discover how they can serve you in every pose.

The intensity of Virasana can feel as daunting as the hero’s journey in your favorite adventure story. Choose the variation on the pose, ranging from gentle to fiery, to fit the narrative of your personal story on the mat today.

Connect to higher consciousness and reach your full potential with this heart- and mind-opening asana and pranayama practice.

Get the most out of 
yoga nidra with this 
exclusive preparatory practice from 
Sri Dharma Mittra.

Maintaining flexibility and stability in the hip joints is crucial for lower-back health and cultivating overall freedom and ease in our bodies.

Learn how to create elasticity and strength in Revolved Abdomen Pose in preparation for Parsva Bakasana.

Jason Crandell struggles to make time for his home practice just like the rest of us. Here, the poses he deems essential to feel balanced when he’s looking for shortcuts.

Master teacher Sianna Sherman takes us step by step through Padma Mudra.

Ali Maffucci, founder of Inspiralized, is taking us along on her journey as a beginning yoga student. Check back here monthly for updates and follow along with the hashtag #yjtrueconfessions.

Master teacher Sianna Sherman takes us step by step through Abhaya Hrdaya (Fearless Heart) Mudra.