Interested in starting a yoga practice? Good for you! Stretching out and breathing deeply is highly beneficial for your physical, mental, and emotional health—and that’s barely scratching the surface.
Here, we’ve got you covered with an ample selection of beginner yoga sequences to inspire and foster your growing practice. Simply grab your mat and connect with your inner self to build strength, awareness, and confidence to go deeper.
Interested in starting a yoga practice? Good for you! Stretching out and breathing deeply is highly beneficial for your physical, mental, and emotional health—and that’s barely scratching the surface. Here, we’ve got you covered with an ample selection of beginner yoga sequences to inspire and foster your growing practice. Simply grab your mat and connect with your inner self to build strength, awareness, and confidence to go deeper.
Infuse each asana with an empowering affirmation to fully embody the qualities of each pose both physically and mentally. Practiced daily, this sequence may repattern your mind, body, and spirit.
Los Angeles-based yoga teacher Clio Manuelian offers an inversions-focused plan to prepare the body and mind to open to the insight of meditation.
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.
This five-day practice will help you discover and embrace the power of sitting every day.
Practice moving your attention into your chest and heart space, where you receive and give love.
Putting a twist on your go-to poses can breathe new life into your practice. Try this sequence, packed with nontraditional variations on classic asanas.
Make home practice a habit by committing to your mat for the next 30 days with fresh sequences and daily practice plans for each week of the month from esteemed teachers and YJ contributors.
Check out Colleen Saidman Yee's author page.
Enjoy robust breathing, a free mind, and a bird’s-eye view with a light heart.
This sequence will free up space for energy to flow, helping your organs function optimally for greater mental clarity and endurance.
Feel the relationship between your core and steadiness in preparation for meditation.
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.
Colleen Saidman Yee, who teaches Yoga Journal's upcoming Yoga for Inner Peace online course, demonstrates a rocking sequence for fighting fear and promoting positive thinking.
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 combination of restorative yoga, meditation, essential oils, and Reiki— from dream team Colleen Saidman Yee and Rodney Yee—will help ease anxiety and insomnia to deliver your best night’s zzz’s.
In Yoga Journal's upcoming online course, Yoga for Inner Peace, Colleen Saidman Yee offers yogic practices to transform your body, mind, and heart, and support YOU in your personal journey toward inner peace.
Open your chest and find proper alignment after a tough standup paddleboard workout. This beginner SUP yoga sequence will get you started.
Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this muscle- and fascia-freeing flow to tune up the whole front line of your body.
This flow helps foster both self-love and compassion for others.
Listen to your body to find your natural limits and healthy boundaries—along with core power, strength, and inner peace.
Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the backside of your body.
Just as nature enters a cycle of renewal, growth and expansion in spring—so does the energy within us. Embrace the opportunity to shed old unwanted layers and make a conscious choice to begin again.
It takes creativity and fearlessness to adventure into our heart’s deepest desires, and this Kundalini Yoga practice can help you find both.
Celebrity yoga teacher Mandy Ingber says healing grief starts by recognizing where you’re holding stress and emotions and breathing into that space to release the tension. Reset with her 20-minute sequence.
Kathryn Budig offers YJ readers a sample of her signature Artemis-inspired yoga sequence. Grab your imaginary bow and take aim at your deepest intentions.
Come to your mat and find your resilience.
Next time you find yourself bogged down with emails and to-dos, take 10 minutes to disconnect from the computer screen and practice this short yoga sequence.
Master Baptiste Yoga teacher Leah Cullis, who leads YJ's online course Pillars of Power Yoga, demonstrates 10 poses that will help you love and accept your body.
Yoga Medicine founder Tiffany Cruikshank offers four tricks for fine-tuning your body’s digestive process with yoga.
After a long day at school, there's always more to do. Before hitting the homework, take a yoga break to reset mind and body for better focus.
Yoga Medicine founder Tiffany Cruikshank offers her favorite bedtime ritual to settle the nervous system in preparation for deep sleep.
Practicing yoga and meditation in water brings us back to basics.
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.
Whether or not you ever find yourself in the full expression of Monkey Pose, you can still enjoy the journey with these very effective preps from Two Fit Moms.
Stimulate chi and restore vitality with a practice focusing on Kidney and Urinary Bladder meridian pair, primary organs that move water through the body.
By integrating simple, two-minute embodiment tools several times daily, you’ll see profound changes in your health and wellbeing.
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.
We spend hours in front of our computers and phones, and the repetitive movement patterns can cause neck and shoulder strain. This sequence will help.
A tense QL could be lurking behind those aches and pains. Here's how to address it.
Chronic stress and anxiety wreak havoc on your body. What can help you reset? Yoga.
In this excerpt from The Art of Attention, Elena Brower embodies MC Yogi's wise words on the practice of forgiveness in a tender asana sequence.
A playful practice can bring you more joy on and off the mat.
No matter where you are in your yoga practice, drink in the delight of having a “beginner’s mind” and let it inspire this practice.
This Kundalini Yoga sequence supports ideal digestion by increasing energy at the navel point and keeping the digestive organs strong and flexible.
A practice that combines energizing and calming principles (brahmana and langhana) has a balancing, or samana, effect to quiet that monkey mind.
Keeping your eyes open if your body is listless, your mind dull, or your heart heavy can be a challenge. This 5-pose flow will help awaken your energy for meditation.
Author Susan Verde’s new book sends kids the message that imagination makes anything possible—and the yoga mat is a perfect place to explore it.
A skill that makes everyday movements easier—and safer.
Are you Type A? Is work more central to your day than breath? This 14-minute practice eases stress by boosting endorphins and dopamine—right at your desk.
Rina Jakubowicz wants you to let the season inspire your practice and make a commitment to let something go. Get centered with her sequence
Looking for the courage to open your heart? Power everything you do with love using these mudras from Dana Trixie Flynn.
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.
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.
Fight frenzied Fall energy with this grounding sequence designed for the outdoors. Go ahead, get your feet dirty and feel the earth between your toes.
On rainy days like the one we had today here in NYC, it's easy to succumb to feeling sluggish and blah. Here is a short, energizing flow designed to invigorate the body and calm and focus the mind. You’ll feel simultaneously alert, relaxed, and ready to make the best of your rainy day!
In an increasingly fast-paced world that demands more of our attention and time, everyone is looking for a way to increase their energy. This Kundalini practice
Think of Kundalini Yoga as a technology you can use to activate your innate vitality and health through movement, mudra (ritual gesture), and mantra (sacred sound).
This Kundalini practice, passed down by Yogi Bhajan, the master of Kundalini Yoga, is designed to do increase your energy and metabolism.
This sequence efficiently activates the endocrine system, boosting your metabolism and creating new levels of youthfulness to balance your body and mind.
Big night out? Nerves are normal. Fortunately, yoga can help you to relax and put your best self forward.
These three mudras will bring you back home to your source, connect you with your heart, and plug you back into your deeper power.
Sure, you could eat watermelon or take a dip in the pool, but yoga can help your body and mind chill out, says Kristen Kemp of Powerflow Yoga.
It turns out, you don't have to commit to a full hour of yoga practice to reap its many benefits.
In order to stay agile as you age, make forward bends, backbends, and twists a regular part of your practice. Start here.
This sequence emphasizes moving safely into backbends that open the heart and shoulders and challenge balance.
The following five poses root down into the ground, allowing you to expand and create more space within your body and mind.
When it comes to injury prevention, what you do between poses may be as important as the poses themselves. Here’s how to flow safely through tricky transitions.
Tame anxiety with this short meditation and seated sequence.
Tight or open, your hips need to be strong for injury-free movement. Learn how to build stability in common yoga poses.
These 3 hand mudras will help you keep yoga, learning, and inspiration at the top of your list. Try them with the following mantra: "Magic takes guts."
Kathryn Budig wants to introduce you to her new love: Karate. Here, two kicks to get you started, paired with the perfect poses for the flexibility and strength required.
NASA rocket scientist/yoga teacher Scott Lewicki balances a highly technical day job with creativity on the mat. Use this innovative practice to find new space in often forgotten muscles.
Begin with 10 minutes of foundational poses to remember why you are perfect exactly as you are.
Begin with 10 minutes of foundational poses, then add complexity to each posture in the 20 minute sequence, allowing yourself to honor your current practice.
Try this 30-minute sequence to allow yourself to honor the perfection of your practice and expand into more-advanced forms.
Try this 10-, 20-, or 30-minute yoga sequence to find deeper personal fulfillment in everyday life.
Think you don't have time for yoga? Add this vinyasa right into your next workout, between sets of any exercise, to keep things interesting.