Yoga Sequences by Level
Yoga Sequences by Level
It’s hard to say what is a beginner, intermediate, or an advanced yoga sequence because every body is different. Someone with tight hamstrings might find a pose with a deep stretch difficult, while that same person can nail every Arm Balance they encounter. So how did we break down our yoga sequences by level? We categorized each yoga sequence in a way that we feel a beginner or advanced yogi can quickly find something that works for them. But please browse each section and use your intuition or consult a doctor before trying anything you feel is not safe for your body.
It’s hard to say what is a beginner, intermediate, or an advanced yoga sequence because every body is different. Someone with tight hamstrings might find a pose with a deep stretch difficult, while that same person can nail every Arm Balance they encounter. So how did we break down our yoga sequences by level? We categorized each yoga sequence in a way that we feel a beginner or advanced yogi can quickly find something that works for them. But please browse each section and use your intuition or consult a doctor before trying anything you feel is not safe for your body.
Change Your Mountain Pose
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.
How to Outsmart Your Insomnia
Can't sleep? Yoga practice and philosophy can help you let go and find rest.
5 Happiness Boosting Poses
You can always find joy inside of you, if you just take the time to tap into it, writes Erica Rodefer Winters. This week, she shares 5 poses that help her find happiness when she's feeling blue.
Stand Strong: Yoga for Bone Health
Keep young and aging bones healthy with these yoga poses.
How to Build a Home Practice
Establish a regular personal practice, and yoga's benefits—including a steady mind and strong, flexible body—will come.
Straighten Out Your Slouch
Open your shoulders to improve your posture maintain healthy and agile shoulder joints.
Get Into Your Groins
Use this sequence of yoga poses to open and stretch your groins.
Dissolve Depression
Feeling down? Try this sequence of gentle supportive yoga poses.
A Gentler Practice for Your Period
Need a break during your cycle? Try this gentle sequence for menstruation.
Pop These Poses for a Headache
Relieve a tension headache with this yoga sequence designed for focused relaxation.
Partner Up: Learn How to Make Skillful Adjustments
Deepen your practice and become better partners by learning how to offer one another gentle adjustments.
Tap Your Inner Fountain of Youth
No matter your age, everyday stress can zap your vitality. Revitalize yourself with this sequence of gently energizing poses.
How to Adapt Asana for Each Age
Let this sequence be your go-to practice. By adapting the poses for different life stages, you can rely on it for decades.
Fine-Tune Your Forward Folds
Dial in to the details for greater integrity in your forward folds.
Try Jason Crandell’s New Twist on Twists
Head to the wall for deeper twists to lengthen and open up your front body.
Prepare for Liftoff in Side Crow Pose
Baron Baptiste's practice will stoke your inner fire to infuse your whole being with strength and vitality.
Watch Your Patterns in Warrior III
Virabhadrasana III (Warrior III) can help us both watch our habitual patterns and work to change them. Sage Rountree explains how.
Your Hands-Free, Mobile Plan
Transform tight or achy neck and shoulders with this dynamic hands-free vinyasa sequence.
This Small (and Often Overlooked) Muscle Plays a Huge Role in Low Back Pain
These stretches can help.
Get a Great Turnout in Twists
Create a stable base to build a stronger, more satisfying standing twist.
Shake Your Groove Thing Flow
Let music move you through this chakra-focused, confidence-boosting flow.
Get Hip to the Perfect Props
Feel ease and increase flexibility in your hips with three propped hip-opening poses.
Yoga Sequence for Summer Sports
Yoga helps swimmers, rowers, and kayakers build needed core strength and relieve upper-body aches and pains.
Settle In for Solar-Powered Yin
Connect with the warmth of the sun as you nourish your body and spirit with this revitalizing sequence.
Why You Should Add Weights to Your Practice
To stave off muscle loss, support flexible joints, or add oomph to tough poses, a little strength training can go a long way.
Must-Have Moves for Road Warriors
Road tripping? Leave stiff muscles behind with these poses targeted at car-bound bodies.
Healthy Digestion with a Twist
Try this torso-toning twisting sequence for better digestion.
Open Shoulders, Bigger Backbends
Move toward advanced backbends while keeping your shoulders safe and supported.
Alexandria Crow’s Pretty Twisted Practice
Try out this twisting sequence to rejuvenate your spine and boost energy.
Get In the Groove
Sound and motion come together to help you find your center amid a whirlwind life.
Don’t Be a Slouch
Stave off back and neck pain with better posture.
How to Backbend Better
Learn one simple alignment technique and three common poses to ensure pain-free backbends.
Steady as She Goes
Prepare yourself for life's inevitable storms by cultivating better balance and stability.
Ground Control
Root yourself to the earth to stay centered, even during chaotic times, with this practice of dynamic grounding poses.
Beat Anxiety with Breathwork
Relieve anxiety naturally with poses that unlock your breath.
Soothing Moon Shine: Chandra Namaskar
Get your inner glow on with gently flowing, quieting Moon Salutations.
Yoga to Build Balance + Strength for Snow Sports
For winter sports fans, yoga offers refined technique, better balance, and the freedom to fly.
Elena Brower’s Inner-Power Practice
Activate your inner power by refining your awareness and listening before you take action.
Heart Wide Open: Prep Poses for Wild Thing
Create a stable base, and you'll be free to expand ecstatically into Wild Thing.
Have You Gone Numb?
Numbness and pain in your arms or hands may stem from upper-body tension. Learn to gently release it.
Practice for Inner Poise
Find inner poise in Anantasana, a pose dedicated to the deity said to preserve and sustain the universe.
Build Beach-Body Confidence
Beat the heat with playful confidence-building poses you can take to the beach.
Cross-Train with Yoga? Winning!
Improve performance, prevent injuries, and bring more joy to your sport by supplementing it with yoga.
“Please, Please, Please No Partnering…”
Partnering exercises in yoga class can deepen your practice and connect you to yourself and your fellow yogis.
A Yoga Practice for the Garden
Prep your body to work in your garden and celebrate your connection to the earth by taking your practice outside.
Twist and Lift: Revolved Crane
Twist to prepare for the challenging arm balance Parsva Bakasana.
The Sun Salutation Decoded: Learn Surya Namaskar
Start your day with reverence.
10 Affirmations for Extra-Empowered Asanas
Shiva Rea recommends infusing asanas with affirmations to call forth your deepest intentions.
What to Do When Restorative Yoga Doesn’t Feel Relaxing
You’re not alone if slowing down leads to stressing out. Here’s what you need to know.
On Your Side: A Sequence for the Side Body
A sidebending practice can open areas you don't often stretch and leave you feeling more balanced all over.
#1 Travel To-Do: Get Grounded
This post-flight practice helps you get grounded to enjoy your destination.
Reinvent Your Wheel
By targeting your tight spots, you can go deep and discover your best backbend ever.
Hey, Mama, Welcome Back
After giving birth, get your body back by reconditioning your abs on the mat.
No Time? Yogify Your Whole Day
You don't need a solid 90 minutes when you can practice anytime, anywhere.
Free Your Yoga with Dance
Journey into a dazzlingly different atmosphere with these innovative and dynamic asanas.