Beginner Yoga Sequences

Master teacher Sianna Sherman created this short sunrise sequence integrating the physical and spiritual to take your practice to another level.

Try these three pre-and post-workout yoga practices from Sage Rountree’s new book to balance strength and fitness daily.

Recover from your workout with these six restorative poses from Sage Rountree’s new book that marry hip release and inversion to sweetly calm your nervous system.

Use this post-workout sequence from Sage Rountree’s book to build core strength that balances the abs and back muscles.

Use these mat-free poses from Sage Rountree’s new book to wake up your whole body and mind for better performance.

Only have 10, 20 or 30 minutes? Try this at home practice to recharge during your busy day with yoga teacher Chelsea Jackson.

Seated meditative poses support you as you drink in and recharge, and Warrior Poses, inversions, and backbends help you find strength as you pour out offerings to the world.

This balancing, restorative sequence encourages you to “drink” as you “pour.” Seated meditative poses support you as you drink in and recharge.

Spinning and outdoor cycling are high-octane cardio workouts that require powerful legs and knees, and a strong back and core. Use yoga to regain balance.

Want to strengthen your relationship? These four simple partner poses will help you get close and connected within minutes.

Try these variation-mixes of Sun Salute A, B, and C to spice up your yoga practice.

Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.

Prana Vinyasa founder Shiva Rea has an Earth Day eco-challenge for you: 10 body mudras and eco-actions to help you connect to the Earth.

Traveling? Take a cue from these experts at practicing in transit with 11 poses to center you anywhere.

Use these heart-opening poses to synchonize your yoga practice with the energy of the special pink full moon and lunar eclipse.

Take a cue from the White House's Yoga Garden at the annual Easter Egg Roll and strike a few yoga poses in the backyard with your family.

If you have MS, try these five yoga poses and variations to improve balance, walking and coordination, according to a new study.

A soothing sequence for little ones (and the adults that take care of them).

Your wrists bear weight in so many yoga poses—not to mention every time you do a vinyasa. These 8 poses can help you keep your wrists pain-free.

Sage Rountree teaches yoga to UNC Men’s Basketball team. Here, her top four poses for players, plus two for March-maddened coaches and fans.

Yoga teacher Leslie Howard recommends this sequence for a strong and balanced backside.

Experts agree that routine stretching can both prevent and relieve lower back symptoms. Choose from a 10, 20, or 30 minute routine to release pain.

Yoga teacher Andrea Ferretti offers a short 10-minute sequence of yoga poses to help ease tension in your back and find better posture.

Yoga teacher Andrea Ferretti offers 20 minutes of yoga poses to help ease tension in your back and find better posture.

Yoga teacher Andrea Ferretti offers 30 minutes of yoga poses to help ease tension in your back and find better posture.

Get started with this short sequence that honors a dancer’s impulse for expression and creativity while requiring thoughtful form.

No energy to set up for restorative yoga? Plug yourself into a wall and reboot with Kathryn Budig's simple poses.

Release workday upper crossed syndrome pain with four relaxing poses to relieve a tight and weak neck.

Release workday lower crossed syndrome pain with four relaxing poses to relieve a tight and weak hip and calf.

Teacher Rina Jakubowicz offers a sequence of yoga poses to clear your mind and achieve a meditative state through breath.

Our home practice teacher Rina Jakubowicz gives you this short sequence of yoga poses to clear your mind and achieve a meditative state.

Not all meditation has to happen 
sitting still in Lotus Pose. Focus your awareness inward, on the breath and 
the way your body moves with these sequences.

Our home practice teacher Rina Jakubowicz demonstrates a short sequence of yoga poses to clear your mind and prepare your body for meditation.

Use this sequence of heart openers to tune in to your anahata and inner voice and find the path to your heart’s calling.

Cooped up inside waiting out winter's deep freeze? This practice would be a wise use of your time.

Use core work, twists, and pranayama to target this fiery chakra and transform obstacles into assets and fear into freedom.

Use this hip-opening and forward-folding practice for the second chakra to unleash creativity as you cultivate fluidity in your pelvis.

Devoted to lifting or CrossFit? Try Sage Rountree's sequence to counter the front-body tightness that can come with them.

You have the willpower and strength to kick bad habits for good. These 13 Kundalini poses will help you find them.

Build the physical, emotional, and spiritual fortitude you need to master Pincha Mayurasana—and your own internal journey.

Cultivate a sense of earthiness, radiance, and stability through asana, breath, and meditation in the first chakra flow.

Try these 10 yoga video to strengthen and improve your practice and set the foundation for challenge poses.

You don’t need to be a master of advanced asana to drop into the deepest level of yourself each day. The star of this sequence is the breath.

Our favorite instructional tips from teachers this year. Take them with you next time you unroll your mat and tackle the trickiest asanas.

Need help getting started with inversions? Try these 6 poses from Two Fit Moms.

Every modification has its time and place, but you can add new challenge to old asana by removing training wheels you may be relying on.

Activate your core, focus on your breath, and shed stress to radiate joyful energy.

This sequence unwinds everyday stress and all of the upper-body tightness created by our digital devices.

If you have some pillows and blankets, you have everything you need to settle into these sigh-inducing, stress-reducing postures.

If you love Instagram darlings Laura Kasperzak and Masumi Goldman, you'll love this series and Balance practice.

What if we say the key to making it to your mat on days when you’re dragging is beating your chest like Tarzan?

Rock climbing and yoga reinforce the mind-body connection through similar types of movement. Become a better climber with these six poses.

Check out YJ Editors's author page.

Getting back into a regular routine is no easy feat. Breathe into fall's frenzy with this energizing sequence.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Use these barre moves from Elisabeth Halfpapp to hit core muscles your regular rotation of asanas might not.

Stretching sideways can 
activate core muscles, expand breathing, and bring 
feelings of spaciousness and levity.

Yoga teacher to Britney Spears shares a sequence to stay calm + centered, no matter how busy life gets.

Daily yoga keeps Victoria's Secret's Miranda Kerr toned and transcendent. Here, her teacher shares her 5 go-to poses.

To calm nerves and tone up all over, incorporate these five poses into your practice.

Tomorrow we celebrate the longest night of 2013, a time to put forth your best intentions for the coming year.

Sometimes a little shift can make a big difference in how things feel. Sage Rountree explores what happens when you shake up a traditional asana.

Can't sleep? Yoga practice and philosophy can help you let go and find rest.