Yoga Sequences by Level

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.