Yoga Sequences by Anatomy

Try these strengthening stretches to get stronger limbs.

It's true—research indicates that practicing yoga can help prevent and potentially reverse bone loss. Here are the most essential poses to include.

After the worst of your pain is behind you, these moves will help you return to your practice with confidence.

Sometimes less is more, even in yoga.

Stretch into stillness to find relief.

Step away from the computer.

Our spines do so much. Here's how to keep yours healthy.

Sometimes you just need to let the pose hold you.

Side Plank Pose is just the beginning.

Poor posture? This one's for you.

Spice up Plank Pose with these variations.

Just as it’s essential for archers to know how to string their bows, it’s important for yogis to learn how to properly engage their bodies in Bow Pose.

No more awkwardly waiting in Child's Pose while everyone else in class makes their way through warmups.

Tap into your inner fire to find the balance, flexibility, and playfulness needed for this challenging posture.

The steadiness you'll gain in this practice will connect you to all aspects of your core—beyond just your muscles.

Suddenly, your practice just became a lot stronger (literally).

We promise you'll feel the burn.

Are certain poses a pain in your… wrist? Try these alternative asanas.

It takes more than a pedicure to truly care for your feet. Here’s how to find more stability in yoga—and in life—by giving your feet some TLC.

All the poses, transitions, and anatomy know-how you need for your most successful attempt yet—whether you're taking class or teaching it.

It's true—you can build arm strength without any weights.

And yes, tons of planks are included.

Nervous about twisting? The movement can actually benefit your spine and back. Here's why.

If you’ve found yourself lying on the floor often over the past year-plus, this practice is for you.

And they take less than 15 minutes.

Sitting all day can do a number on your body and mind. These practices will help you work out the kinks in your back, relax your stiff shoulders, and create space in your mind and body.

This practice from YJ cover star, Dr. Ingrid Yang, uses mental imagery and physical touch to reconnect and reestablish our sense of belonging—both in this world and to one another.

Your hammies and lower back will feel more relaxed before you know it.

You may be working hard to tighten those buns, but don't forget to stretch! Try these yoga poses for a posterior you can feel proud of. 

Get off your chair and revive these ever-important muscles with three yoga sequences you can do right now.

This sequence will help you explore freedom and safety in your backbends.

Yes, dead butt syndrome is real, and it can even happen to active people. This sequence will wake up your glutes to create better balance and ease strain on the knees and lower back.

Stretch and strengthen these often-overlooked areas and watch your asana practice flourish.

Find creative ways these common props can boost your core strength and enhance your practice.

A wonky SIJ is a "yoga problem" and also can crop up postpartum. Try this sequence to stabilize, stretch, and strengthen the tissues supporting this vital joint.

Try this yoga sequence to elongate, strengthen, stabilize, and balance the backs of your legs

Rejuvenate your body and mind with this heart-opening flow.

Tone and strengthen your whole body with this grounding pose.

Ease back pain and refresh your energy with this sequence to help you feel more spacious and breathe deeper.

Soften that stress in the backs of your legs with this grounding sequence.

Try this brief sequence to relieve stress.

It's the perfect release following an energetic yoga flow.

Vinyasa yoga teacher Irene Pappas shares her favorite practice for building lower-body strength and stability.

These powerful alternates will help you open your hips in all directions.

Improve flexibility and mobility in your hamstrings for better performance and to prevent injuries.

You are enough. Recognize your worth and own who you are with this sequence.

Heart-opening is great. But after you experience grief, try these heart-closing yoga poses designed to help your broken heart heal.

You can’t bypass rage and skip ahead to forgiveness. Anger is a necessary and appropriate response to situations in which we’ve been physically or emotionally harmed, manipulated, or deceived. Here, domestic violence survivor and yoga teacher Liz Arch shares a sequence for releasing anger by truly feeling it first.

Your heart is a source of intuition and deep knowledge—but you may miss its messages when your (busy) mind rules. This sequence is designed to help you get out of your head and into your heart.

Working with the side body can be a powerful way to foster trust that anything is possible. Here’s a practice for the next time you’re craving limitless potential.

How to maintain an optimal (natural!) spinal curve to breathe better, stand taller, and sit longer—on and off your meditation cushion.

Want to build muscle—without stepping foot in your gym’s weight room? This power yoga sequence is about to become your new go-to.

Plus, a practice to help you learn how to stay safe when you practice, too.

There’s nothing like a bad case of low back pain to make you lose your faith that you’ll ever be pain-free. Good news: These sequences will help you find relief.

Are you ready to fly?

A weak core can lead to lower back issues, poor posture, and compromised breathing and digestion. Use this yoga sequence to strengthen your core without crunches!

Here’s everything you need to know to prevent low back pain in twists, as well as use your twisting practice to help ease low back pain.

Working the kidney and bladder meridians through the following sequence will help you emerge from loneliness, depression, and fear.

Your yoga practice is as strong as your feet. Practice these sequences to help build stability in your yoga practice.

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

Before you know it, Chaturanga will be a breeze.

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

Try these eight ways to practice with a dowel and watch it quickly become your new favorite yoga prop for back pain.

It's important to protect your wrists in any yoga pose—but Wheel Pose is notorious for causing wrist pain or soreness. Here’s how to be mindful of the risks to your wrists.

Whether you’re looking to find more compassion in your life or simply want to counteract the effects of sitting at your computer all day, this supportive and strengthening yoga sequence will awaken your heart, body, and mind.

The RESTORE yoga program was developed by researchers and master yogis to treat chronic lower-back pain in service members and their families. Try it at home by gently practicing the following poses.

YJ senior editor Meghan Rabbitt caught up with YogaGlo's Kathryn Budig and life coach Ash Cebulka to learn how to navigate change with grace. Plus, Kathryn shares four poses for embracing transition.

Deskbound at the office or at home? Starting to slouch? These strengthening and lengthening poses will help you sit with support and ease.

These simple moves will powerfully balance your legs, pelvis, and spine whether you're at your desk, out and about, or on the mat.

Whether you have chronic low back pain, herniation, osteoporosis, or trouble with your SI joints, these supported variations will help you enjoy the benefits of Triangle Pose with ease.

Practice this hip-opening sequence regularly to help you release energy from unprocessed grief.

In this excerpt from his new book Yoga Therapy: Foundations, Methods, and Practices for Common Ailments, Mark Stephens offers methods for warming up and massaging the wrists to reduce pain in yoga practice.

Incorporate these poses into your daily routine to strengthen your core muscles and help you maintain a strong and flexible spine.

Flexible and strong, hamstrings are key to a healthy, happy yoga practice. Here's what you need to know in order to lengthen and strengthen these muscles.

Try these liberating variations of Ustrasana (Camel Pose) from senior Iyengar Yoga teacher Carrie Owerko.

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.

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.