Yoga Sequences by Level

Try something really wild and take your practice outside to connect with nature and add an element of natural challenge.

Work from your core to find strength for your entire practice and feel more strongly centered in life.

Move with music. Energize your practice by setting it to a happy beat.

Stick with challenging poses to build your muscles and your confidence.

Learn how you can melt away anxiety's grip on your body and mind with a tension-taming practice.

Align body, mind, and spirit with nature by practicing this seasonal sequence.

For a sense of ease that can permeate your whole life, try practicing mindfulness meditation techniques on the mat.

This dynamic sequence builds strength and calm from the inside out.

Get your prana moving with this playful morning vinyasa sequence.

In our speed-driven world, yoga is often fast-paced. Yin Yoga offers an opportunity to slow down and come back into balance.

It takes softening and setting boundaries for your heart to truly open.

Build up to Kapotasana by creating a flow of circular energy in your spine.

Once you find your center, you can move in new directions.

Practice these prep poses diligently and you'll begin to feel the exhilarating sensation of this backbend taking flight.

Learn how to make this challenging pose a vehicle for peace and freedom rather than frustration and injury.

The strong work of connecting to the earth and of spiraling and counterspiraling is laying down a root for your Kraunchasana.

Extend your energy and feel your balancing poses come to life with this Anusara sequence.

Arm strength isn't everything. The secret to mastering Peacock Pose lies deep in your belly center.

The smartest way to pain-free backbends? Just use props. Here's a sequence to help you bend over backward with ease.

Twists can be heaven for a bad back—if you don't push too hard. Learn how to do these 9 stretches for the spine to ease pain in your back.

Enjoy the stability of gravity's pull and the freedom of flying in Revolved Half Moon Pose.

Natarajasana offers as much as it demands, including the chance to become lord of your own inner cosmic dance.

In the deep forward bend Yoganidrasana, your limbs wrap around your torso and hug in, bringing on an inner stillness.

It's a twist! It's a standing pose! It's an arm balance! The super-pose Visvamitrasana is all of those things and more.

Need a new challenge on the mat? An arm balance practice is a great place to start.

Try this series for a practice that promises to increase flexibility.

This yoga for balance solo sequence by Cyndi Lee is appropriate for yogis of all levels who want to practice steadiness on the mat.

That most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.