These 30 Yoga Sequences for Beginners Will Help You Kick-Start a Consistent Practice
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.
10-Minute Sequence To Keep You Young In Body + Mind
Maintaining a feeling of youth, even as you age, requires a flexible spine. Try this sequence to open your back and shoulders.
Yoga for Tennis Players: Open Shoulders and Stretch Tight Muscles
A yoga practice can be an important recovery tool for tennis in order to stretch tight muscles and encourage tissue resiliency.
Stoke the Digestive Fire: A Detoxifying Sequence
With plenty of hip and abdominal work, this sequence is meant to stoke the digestive fire during an Ayurvedic cleanse.
A Sequence to Beat Restlessness + Prep for Meditation
Sitting for meditation at the end of a hectic day can feel difficult. This sequence can help you shift gears and transition smoothly into calm.
Yoga for Inner Peace: 12 Poses to Release Sadness
Colleen Saidman Yee, who leads Yoga Journal’s upcoming Yoga for Inner Peace online course, discusses the importance of letting yourself feel sad, and demonstrates a sequence to release grief and other festering emotions.
20-Minute Beginner Sequence to Root + Ground Your Practice
No matter where you are, drink in the delight of having a “beginner’s mind” and let it inspire this practice.
A Yoga Sequence to Target Sources of Back Pain
While yoga can often be a quick fix, these postures will help to methodically alleviate the root cause of back pain.
4-Step Bedtime Restorative Practice for Better Sleep
Yoga Medicine founder Tiffany Cruikshank offers her favorite bedtime ritual to settle the nervous system in preparation for deep sleep.
The Office Yoga Sequence to Restore and Rejuvenate
When we’re happy, we can thrive in our work. This practice will make your whole body happier in just a few minutes at your desk.
A Yoga Sequence to Help You Commit to Daily Practice
Discover how a single sequence, when practiced consistently, can provide grounding, openness, and a greater sense of stability in all aspects of your life with this routine.
11 Poses to Ignite Your Second Chakra and Spark Creativity
Unleash your creative potential with this hip-opening sequence that will ignite your second chakra.
A Sequence + Meditation for Setting Healthy Boundaries
Listen to your body to find your natural limits and healthy boundaries—along with core power, strength, and inner peace.
10 Creative Ways to Use Props in Your Practice
Not only do props help you find more space, freedom and stability in your poses, they’re also great teaching tools with endless uses if you get creative. Dedicate some time to playing with props.
The Post-SUP Yoga Sequence for Beginner Standup Paddlers
Open your chest and find proper alignment after a tough standup paddleboard workout. This beginner SUP yoga sequence will get you started.
Tara Stiles’s Natural-Movement Core-Strengthening Sequence
This strong-core sequence will move you in every direction to work your middle from each possible angle, building strength and ease of movement, naturally.
A Yoga Sequence to Help You Balance Effort and Surrender
Finding inspiration on the mat when practicing alone can be difficult. The following sequence will help you work with both abhyasa and vairagya.
8 Ways (Besides Handstand) to Use a Wall in Your Yoga Practice
From opening the body to stabilizing a pose, there are many ways the wall can assist you in your yoga practice. Discover 8 ways to modify, deepen, and explore poses with the one prop everyone has at home.
Elena Brower’s Sequence to Find Your Foundation in Your Feet
Consider this grounding sequence a reorientation to your foundation.
Yoga for Inner Peace: A Stress-Relieving Sequence
Colleen Saidman Yee demonstrates 8 poses for stress relief.
Anatomy 101: A Hip-Opening + Balancing Sequence
To work on activating the muscles of the hips to find more balance, try this sequence.
A Heart-Opening Yoga Sequence with Elena Brower
Practice moving your attention into your chest and heart space, where you receive and give love.
4 Yoga Poses for Better Posture, Less Neck Pain
Whatever the root cause of your slumping, your yoga practice can help alleviate any resulting pain or dips in mood by bringing more balance to the muscles in your chest, upper back, and neck
A Home Yoga Practice to Build a Strong Back
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.
Free Your Side Body: A Flow for Your Fascia
Do you practice yoga regularly but still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this muscle-and fascia-freeing flow to tune up the lateral sides of your body.
A Detoxifying Kundalini Yoga Sequence for Radiance
When our digestion is clear and healthy, it is reflected in our complexion and our radiance. The following set of exercises is amazing for the tummy. It balances the intestinal flora and aids digestion.
3 Poses to Relieve Low Back Pain in Twists
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.
A Home Practice for Happy, Open Hips
Maintaining flexibility and stability in the hip joints is crucial for lower-back health and cultivating overall freedom and ease in our bodies.
4 Poses to Keep Your Ankles Healthy
Your yoga practice is an excellent way to give your ankles the attention they deserve, helping to reverse past damage and keep you injury free for years to come.
Natasha Rizopoulos’s Sequence to Build a Safe Vinyasa Practice
Secure the foundation for a safe vinyasa practice with this thoughtful, challenging sequence from Natasha Rizopoulos.
16 Poses to Instantly Boost Your Confidence
Join NYC yoga teacher Kat Fowler in this sequence to develop courage.