Yoga Sequences by Level

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

Prepare yourself for deep, restful sleep with this 10-minute sequence that helps you release all the places you didn't even realize were tense.

Practicing yoga for just a few minutes in the morning can offer exponential payoff—and not just in terms of productivity.

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

Gearing up for warmer weather and an active season? Add these invigorating poses to your practice.

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.

Not a morning person? Not a problem. In the 5 minutes in between hitting the snooze button, you can set the tone for your entire day.

Loosen up those tight hips—and let go of whatever you’re holding onto—with this short sequence.

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

No props, no problem! All you need for this calming Yin Yoga sequence is yourself and a desire to come to your practice.

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.

Channel more confidence, creativity, and joy in your life with a basic understanding of your body's energy centers.

Make Sun Salutations more accessible by using a chair as a prop.

Improve your golf swing with these targeted poses for core strength and upper-back mobility.

These poses will help you prep for your next Zoom dance party (who doesn't need a good energetic release right now?)

Radical self-compassion is essential for the health and wellness of all human beings. Yoga provides a powerful way to practice it with our own bodies before practicing it with others. This flow is ideal for quickly honoring your body with both gentle movement and rest.

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.

Home is a feeling, not a place. Whether you are traveling or recently relocated, this sequence will help you find home within yourself.

Try this simple sequence the next time noises—external or in your head—feel overwhelming. Duck into a private space, put your phone on airplane mode, and practice moving with your breath.

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.

I always felt that yoga offered more than a great stretch or workout. It gave me a way to connect with others and myself at the same time.  You can find a bit of that feeling in this sequence.

Trapped in a fog? This practice—packed with twists, heart-openers, and heat-building core work—will help you find clarity and move forward.

Time is on your side when working with back pain or disc injuries. Patience, diligence, and gentleness guide the path to safe movement. The back-care series I developed promotes range of motion, body balance, and alleviates discomfort from sitting with poor posture. Try to practice it daily, especially when you have spent prolonged periods sitting or standing.

Use this sequence to find refuge from the clutches of chronic illness.

Your yoga practice can be a therapeutic tool for managing and preventing some types of nerve pain. Yoga Medicine founder Tiffany Cruikshank explains how.

The founder of the American Viniyoga Institute shares insight on Viniyoga practices and a sequence for helping to manage addictive behavior.

Schuyler Grant, co-creator of Wanderlust and founder of Kula Yoga Project, shares her sequencing strategies for inversions.

Get deeper into your poses and stretches with a best friend or yoga partner.

There’s a good chance you’re not working your back side as often as you should be. Here’s a home practice that will help you change that.

Along with the asanas below, you might also observe that this time calls for the setting of intentions—and deciding what is important to you.

We know that life can be overwhelming and stressful sometimes. Here, 30 different sequences that will help during those hectic times (and this week).

Want to to learn how to really embody your breath in order to take bigger, deeper breaths and rest more fully as a result? Read on.

Transform your quarter-life crisis into a calling.

Plus, five smart ways to stabilize your muscles so you stay safe.

Try an affirmation practice to create a more satisfying sex life and spiritual life.

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.

Plus, 8 poses that helped these trauma survivors 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.

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.

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.

Want to challenge your stability and coordination? Grab a yoga bolster and try these four surprising moves.

Yoga can help teenagers be more at peace with their bodies and hear the messages of their own heart more clearly.

Try one or all of these postures the next time you’re stuck at the airport and starting to get cranky.

Move beyond body positivity and focus on finding your true self. This sequence, designed as a vehicle to help you turn your gaze inward and identify the instrument of authenticity inside you, will leave a lasting impression.

It’s all too easy to put ourselves down. Here’s how to use your practice to stop, once and for all.

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.

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.

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

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.

This at-home yoga practice from Kristin Calabria will help you improve physical and mental stamina, promote stability in your core, and further your path to self-discovery.

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.

This Pride month sequence cultivates self-compassion and self-acceptance. Not only will it help you heal, it will inspire you to help others in their journey toward self-love.

Seems like there's no better time than International Day of Yoga to remember our interconnectedness with all human beings—and do something to help promote the well-being of everyone. Here, master teacher Amy Ippoliti shows us how.

You don’t need a juice cleanse or cabbage diet to detoxify this summer. This sequence will improve your digestion, boost your strength and flexibility, and leave you feeling great.

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

Spring is a time of regeneration, growth, and expansion. However, according to Traditional Chinese Medicine (TCM), spring can also be a time when feelings of irritability, frustration, or anger sink in. This free-flow sequence can help.

This empowering sequence from #YJInfluencer Denelle Numis will help you overcome fear and take on your next big challenge.

If you practice Kundalini Yoga, you know you have 10 bodies, not one. Here's the lowdown on all 10 bodies, plus a sequence to awaken them.

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.

This strong, balanced sequence is designed to ground you even as life's craziness swirls around you.

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.

Infuse your yoga practice with energy, stability, and balance by combining asana with high-intensity interval training.

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.

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

How to do it, why you should, and the secrets to making inversions less scary, more stable, and a ton of fun

This sequence is one I turn to when I want to manifest the warrior that is omnipresent in me; my hope is that it will help you connect to your inner warrior, too.

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.

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.

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