Yoga Sequences by Level

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.

Warm up well, then let Budig walk you through the steps to work your way into this big backbend.

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.

Who couldn't use more meditation in their day? Consciously cultivate a meditative state with mantras in this Dancing Warrior flow.

Why only salute the sun? To celebrate Spring, Masumi Goldman and Laura Kasperzak put a fresh on spin on a traditional Surya Namaskar.

Why try Acro? In short: Fun. This hybrid style mixes acrobatics and healing arts like Thai massage with a practice that helps connect you with others.

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

In honor of V-Day and One Billion Rising, Sadie Nardini, founder of Core Strength Vinyasa Yoga and a survivor of physical violence, created an empowering sequence for women.

Kino MacGregor says careful emphasis on technique and strategic preparation will help you find the energy to move beyond your limits one breath at a time.

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.

Find your seat and release physical and emotional tension by moving mindfully, step by step, into Padmasana.

Increase hip flexibility and learn how to keep your knees safe with these prep poses for Padmasana.

Find safe alignment for your body and be conscious of the second chakra

Grab a partner and celebrate American Heart Month with this chest-opening sequence from Two Fit Moms.

No need to splurge on expensive lotions and potions. Yoga may be the answer to your winter skin woes.

Use this practice to open and build awareness in your ajna chakra to begin to see everything in your life more clearly.

Even the most committed yogis can find it difficult to make time for their practice. Turn to this quick fix on your busiest days.

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.

Wake up and feel energized with these this morning sequence. Have extra time? Add these poses.

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.

Lengthen your hamstrings and warm up for twisting in these prep poses for Parivrtta Janu Sirsasana.

You've set your intentions for the New Year—now it’s time to keep them. That's where yoga comes in.

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.

Align and connect to your energy centers with this healing practice to get grounded and open up to possibilities.

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.

Masumi Goldman and Laura Kasperzak's twisting, hip-opening, feel-good flow melts the stress of the day and sets you up for sleep.

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.

Let your appreciation for the people in your life lead in this heart-wide-open variation of Vasisthasana.

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.

You can still thrive during difficult times.

This sequence is built to open your hips enough to work toward Foot-Behind-the-Head-Pose (Eka Pada Sirsasana).

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

Grab your mat and sense of humor for this festive flow, created by Kristin McGee exclusively for YogaJournal.com readers.

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.

Need a break from life? Recharge your batteries with this relaxing flow.

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Find length and stay centered to lift step by step into the One-Footed Pose dedicated to the Sage Koundinya I.

Looking to boost your confidence? Try this sequence from yoga teacher Claire Missingham to open your hips and balance your lower energy centers.

Happy equinox! Celebrate the equal split between day and night with this graceful balancing sequence.

Mandy Ingber is perhaps best known for being Jennifer Aniston's yoga teacher, but the celebrity student she actually wants to work with is ... you.

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

Open up to curiosity and trust by taking your practice to new heights—literally.

This playful AcroYoga sequence puts you in touch with the physical and introspective sides of acrobatic asana.

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

Yoga Teacher Paige Held reveals her sequence perfect for traveling yogis on the go.

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

Feel grounded and relaxed with this soothing, hip-opening sequence.

Chant an activating mantra followed by a calming syllable in each pose to stimulate and balance the chakras.

Get your best summer body with deep core exercises that will power up your practice.

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

Eric Paskel packs Detroit's Ford Field in his transformative yoga class at Yoga Rocks!

The NCIS star and Batman's former wingman doesn't miss a beat when it comes to fitness. (Hint: A yoga mat and a killer playlist might be involved.)

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

Through Wari Om's radiant photos, practice along with this sequence ending in Natarajasana (Lord of the Dance Pose).