Yoga Sequences by Level

Master Baptiste Yoga teacher Leah Cullis offers a "Twist and Flow" sequence, which will fire up your core and unlock your inner power.

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 
signal the brain to wreak havoc on your body. The secret to hitting reset? Yoga.

To celebrate #HeartMonth, dedicated to raising awareness of cardiovascular health, this energizing sequence will get your heart pumping as it opens your body, strengthens your core, and clears your mind.

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.

Has your New Year's resolve already lost steam? This playful sequence will re-inspire you. Strengthen your core, as you clear out the old and open into the new.

Master Baptiste Yoga teacher Leah Cullis demonstrates 10 poses that tone and strengthen your arms without adding bulk.

Because core work doesn't have to be boring.

These vital muscles help stabilize your entire body.

Leah Cullis offers 10 poses that tone your abs and strengthen your core, helping you tap into your personal power on and off the mat.

Dana Trixie Flynn, creator of Lotus Flow Yoga and director of Laughing Lotus Yoga Centers in New York City, offers 3 fun body mudras for a fresh start to the year.

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.

In this heat-building sequence, master Baptiste Yoga teacher Leah Cullis stokes your inner fire and gets you deeper into your body.

This heat-building sequence with deep squats and advanced variations will turn up your internal temperature and help burn off anything leftover in your system.

To clear your mind, energize your body, and focus on all you have to be thankful for, integrate these 8 poses into your practice.

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.

To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.

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.

Practice these backbends and inversions for increased flexibility and strength and feel the freedom of greater range of motion in your chest and shoulders.

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.

Use Kathryn Budig's three-pose prep to wake up Parsva Bakasana's key players in your body and get geared up for takeoff.

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!

Kathryn Budig breaks down the components of this advanced arm balance then wraps it all together with how-to instructions for getting into this elusive peak pose.

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.

These 9 poses will help you say goodbye to summer and transition into fall with grace.

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.

A feeling of youth, even as you age, requires a flexible spine. In order to stay agile, practice forward bends, backbends, and twists regularly.

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.

Lauren Imparato's detoxifying poses will cleanse, strengthen, and inspire you from the inside out and outside in.

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.

Just in time for summer, here are Two Fit Moms' top 8 yoga poses to work the core.

Alison McCue, who led the Tuesday class at Bryant Park Yoga this week, offers four poses to build confidence (and your sense of humor).

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.

Using an aerial silk or hammock allows gravity to help the back leg relax and the spine to curve naturally. You’ll stop fighting gravity, and allow the support 
of the hammock to help you lengthen.

Arm balances are only partially about the arms. Learn how to really take flight in Bakasana and beyond with Kino MacGregor's core-activating sequence.

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.

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

Use these five practices invoking Lakshmi to ignite your inner spark, find your radiant power of grace, and feel the ocean of abundance within you.

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.

Lengthen the hamstrings, hone midline awareness, and cultivate balance with these prep poses for Adho Mukha Vrksasana.

Find your edge and shift your weight into your hands as you move step by step into Adho Mukha Vrksasana.

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.

In honor of Mother's Day, practice yoga with a special mom in your life. Two Fit Moms created a shareable sequence suitable for all levels.

Master this deep hip opener and backbend to help stretch and release tension. Use these five poses to safely warm up for One-Legged King Pigeon Pose.