Yoga Sequences by Anatomy

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

When done properly, twists have the potential to help your low back feel great. Here are three poses to help you relieve low back pain.

Annie Carpenter dove deep into the core at YJ LIVE! San Diego, offering accessible alignment cues and a creative sequence to help maximize core stability.

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities like running, cycling, and hiking.

In honor of National Yoga Month, Two Fit Moms is offering you this eight-pose flow that will help you reap the cardiovascular benefits of yoga.

Feel 
the relationship between your core and steadiness in preparation for meditation.

The mudras and the Reiki hand positions can be used in tandem with the Yees’ asana sequence or separately to help you find calm.

This sequence helps to diminish many of the common discomforts and imbalances experienced in the low back, pelvis, and hips during pregnancy.

Here are 4 yoga-inspired, belly-toning exercises that you can do in the comfort of your own home, on your own time.

A droopy butt is a common side effect of pregnancy but you can prevent it—or correct it—by strengthening the right muscles.

Janet Stone, who will lead our upcoming Yoga for Moms online course, explains the importance of re-establishing your connection to your core after childbirth.

Build strength through the belly, side waist, glutes and back with core strengtheners for those of us who don't have all day to hit the gym.

Master Baptiste Yoga teacher Leah Cullis created this fun and challenging sequence to boost your core strength and mood as you flip your world upside down.

Did you hang up your boxing gloves when you found yoga? Now there's no need. BoxingYoga is attracting fans from inside and outside the ring, and it's about to throw a punch in the U.S.

Master Baptiste Yoga teacher Leah Cullis demonstrates an advanced core-strengthening and spirit-lifting sequence with Leap Frog hops.

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.

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

Master Baptiste Yoga teacher Leah Cullis demonstrates 10 poses that tone and strengthen your arms without adding bulk.

These vital muscles help stabilize your entire body.

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

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.

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

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

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.

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

Arm balances are only partially about the arms. Learn how to really take flight in Bakasana and beyond with Kino MacGregor's core-activating sequence.

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.

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

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

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.

Yoga teacher Leslie Howard recommends this sequence for a strong and balanced backside.

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 30 minutes of yoga poses to help ease tension in your back and find better posture.

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

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

Compass Pose demands a lot of your shoulders, hips, and hamstrings. Learn how to warm up safely for this complicated seated pose.

Upward-Facing Dog (Urdhva Mukha Svanasana) is a pose that is commonly performed incorrectly. Here's the right way to do it.

Bo Forbes teaches how to release tension, increase prana, and promote physical and emotional digestion in the belly.

Yoga teacher Aadil Palkhivala shares his instructions to achieve Janu Sirsasana. Plus, reap the benefits and avoid these mistakes.

Modify Janu Sirsasana if needed to find safe alignment for your body.

Find length in the sides of your body and a deeper twist as you move step by step into Parivrtta Janu Sirsana.

Rock climbing and yoga reinforce the mind-body connection through similar types of movement. Become a better climber with these six poses.

Kathryn Budig offers step-by-step instruction to master this tricky hand position and get into a deeper backbend.

Get your best summer body with deep core exercises that will power up your practice.

Core strength supports the body in myriad ways. But, as Sage Rountree explains, it's not all about the abs. Here she explains why it's important to focus on both the front and back of the body when it comes to core work, and how to determine which you need most.

Like the rest of your body, the joints of your feet need to be supported by strong, flexible muscles. Yoga and these four simple moves can help.

Donkey kicks are common as you learn this challenging but ultimately graceful pose.

Having strong, well-functioning glutes is critical for your integrity in both yoga poses and in sports. Sage Rountree explains and shares a glute-strengthening practice.

Sage Rountree takes on the bane of athletes and yogis everywhere: tight hamstrings.

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Take a playful approach to building strength and flexibility in your torso with arm balances.

Feeling weak in the knees? These yoga poses and modifications can help.

Learn how to guide your students to bear weight on their hands with mindfulness and hand positioning tips so they avoid injury and gain upper-body strength.

A footloose approach isn't always for the best. Teach your students to firm up their feet for strong balance poses.

Few yoga poses actually target arm flexibility. Enter these powerful, passive poses, designed to do just that.

Core strength will help you get through those difficult poses. You'll feel easier in your poses and more capable in your life.

Loosen your spinal muscles and tame your tension with these 5 twisting yoga poses.

Need a new challenge on the mat? An arm balance practice is a great place to start.

Fingers and toes are charged with divine power, which, when intelligently accessed and properly applied, can intensify the transformative power of the practice.

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Natasha Rizopoulos shares her tips for camel pose—to improve the pose and relieve pain in the upper back.

If you want your yoga to build strong, stable, balanced legs, it's important to work the feet properly—even when you're not standing on them.

Learn how to start protecting your wrists and properly use props during your practice with these tips from Julie Gudmestad.

By educating yourself on anatomy, you can protect your knees in yoga poses.

Understanding the mechanics of your feet in yoga and the patterns in your foot health is the first step to establishing a solid foundation in your practice.

Use your core to lift your belly and distribute your weight correctly in Bakasana.