Beginners' Yoga Sequences

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.

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

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.

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.

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.

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.