Yoga Sequences by Type

Can you think of a better way to celebrate National Relaxation Day than to practice every variation of this calming pose?

When you make your practice a priority before anything else, it sets the tone for everything else.

A slow stretching practice to help you navigate this thing we call life with a little more ease and grace.

Your nervous system has been working overtime for far too long.

Gearing up for warmer weather and an active season? Add these invigorating poses to your practice.

Building strength isn't as hard as you think. It just takes practice—and these beginner-friendly poses and instructions for how to take them further.

Yes, you can incorporate a strap into your vinyasa practice—and it's easier than you think.

Before you can soar, you need to stretch your wings. This sequence helps you do both.

Sometimes less is more, even in yoga.

In traditional Ashtanga, certain poses are reserved until you've mastered preliminary postures. Pranidhi Varshney upends this approach and teaches you how to come into backbends, wherever you are in your practice.

And you'll still have 1,430 minutes left in the day.

You can't avoid sadness and trauma, but your practice can help you move from pain to peace.

Stretch into stillness to find relief.

Let stillness be your medicine.

Leave all your worries on the mat.

Sometimes you just need to let the pose hold you.

The relief you feel after moving through these five postures will astound you.

Because we're all looking for some R&R right now.

This soothing practice promises to bring ease and stillness in mind, body, and spirit.

Don't get up! You can practice this prop-supported sequence while lying down.

When you need to approach any situation—or, let's be honest, life—from a calmer place, this quiet practice is your solution.

There's a time and a place for gentle prenatal yoga. This is not that practice.

Sometimes you need to clear out what you no longer need to let in everything that you want.

No props, no problem! All you need for this calming Yin Yoga sequence is yourself and a desire to come to your practice.

Slow down and settle into stillness to find the tranquility you’re searching for.

It's time to find your center. This practice for the full moon brings you back to your truest source of strength and stability—you.

Yes, it's possible to strengthen—and stretch—your abdominal muscles at the same time.

Restore your muscles—and your mind.

If you're searching for some stillness today, this practice can help.

Has fear been holding you back? Your yoga practice can help summon the discernment and courage you need to no longer run from what scares you.

Yes, you can float forward from the back of your mat to the front. All it takes is some props and practice.

Maybe it's not what you do that keeps you awake at night, but what you don't do. These three stretches can help fix that.

You've tried everything else to ease your tension. Maybe it's time to opt for simple stretches that draw on contemporary science as well as thousands of years of traditional Chinese medicine.

In this restorative sequence, Dr. Gail Parker suggests using affirmations to deepen the healing power of relaxation.

Challenge your balance and open your heart with this empowering sequence

A former NFL Kicker shares an empowering sequence and meditation to help you bounce back from setbacks and defeat.

Try these 9 yin yoga poses to feel more grounded this winter.

Try these 9 poses to soothe and ground you in gratitude.

These seven poses will help you navigate the shift from pitta to vata season with grounded grace, ease, and calm.

Pregnant mamas, celebrate your journey with a simple practice that grounds and enlivens you.

Support your body in early pregnancy with these soothing shapes.

Yoga teacher Jordan Smiley, founder of the In Body Meant Project, shares a playful sequence to help you break patterns and get better acquainted with your body’s wisdom.

Schuyler Grant, co-creator of Wanderlust and founder of Kula Yoga Project, shares her sequencing strategies for inversions.

Get deeper into your poses and stretches with a best friend or yoga partner.

Relax your nervous system with yoga to support relaxation & grounding.

Along with the asanas below, you might also observe that this time calls for the setting of intentions—and deciding what is important to you.

This quick practice will help you feel empowered, inspired, and less jittery for that important meeting.

We know that life can be overwhelming and stressful sometimes. Here, 30 different sequences that will help during those hectic times (and this week).

Want to to learn how to really embody your breath in order to take bigger, deeper breaths and rest more fully as a result? Read on.

Transform your quarter-life crisis into a calling.

Try an affirmation practice to create a more satisfying sex life and spiritual life.

You can’t bypass rage and skip ahead to forgiveness. Anger is a necessary and appropriate response to situations in which we’ve been physically or emotionally harmed, manipulated, or deceived. Here, domestic violence survivor and yoga teacher Liz Arch shares a sequence for releasing anger by truly feeling it first.

Try one or all of these postures the next time you’re stuck at the airport and starting to get cranky.

No bolsters, blankets, or blocks? No problem. Here’s how to set yourself up for a supremely relaxing practice, minus the props.

This Kundalini Yoga kriya, or sequence, from teacher Karena Virginia will strengthen your aura and protect you from bad energy.

This sequence is full of hip-openers and spinal twists to help you balance energy and nourish your qi.

These simple postures from Josh Summers will also help enhance the circulation of this vital energy.

If you practice Kundalini Yoga, you know you have 10 bodies, not one. Here's the lowdown on all 10 bodies, plus a sequence to awaken them.

Prenatal yoga teacher Allie Geer demonstrates a self-myofascial release practice to relieve tension and pain during pregnancy and enhance mobility.

Release tension with this restorative sequence from Rodney Yee for encouraging the flow of breath and prana.

Using a chair as a launch pad to toggle between Kurmasana and Tittibhasana is a great way to build mobility and challenge your balance. Ready to give it a try?

Learn how to use a chair and a block in Revolved Head-to-Knee Pose to both ground and expand the posture all at once.

Secure the foundation for a safe vinyasa practice with this thoughtful, challenging sequence from Natasha Rizopoulos.

Try these liberating variations of Ustrasana (Camel Pose) from senior Iyengar Yoga teacher Carrie Owerko.

Use this sequence to check in with yourself, quiet fears and negative mental chatter, and ultimately move into a place of deep trust.

We can mitigate some of the shifts in the body that occur during pregnancy, simply by standing well. This practice will wake up the muscles that we need to maintain good structural integrity and a healthy pelvic floor even as big changes are occurring within.

Kundalini Yoga teacher Dharm Khalsa shares his go-to Kundalini-inspired daily habits for youth and vitality.

King Pigeon Pose is about balancing stability and fluidity, in both your body and mind. Grab a strap, folding chair, and blanket and let’s get started!

Open your chest and shoulders and 
challenge your balance as you move step by step into Eka Pada Rajakapotasana II.

Open your hips and stabilize your knees to refine your Warrior I with Carrie Owerko, who leads Yoga Journal's Iyengar 101 course.

When our digestion is clear and healthy, it is reflected in our complexion and our radiance. The following set of exercises is amazing for the tummy. It balances the intestinal flora and aids digestion.

Use this mini sequence—from Down Dog to Half Moon Pose—as a fun moving meditation to find core and leg stability that may help you balance, even momentarily, in Handstand.

A chair practice offers the pregnant body support and helps to create the space it so desperately needs. This sequence feels so good that you will want to continue with it—even after baby.

These three fun variations of Utthita Trikonasana (Triangle) show you how to practice and play with this pose.

Vata governs the body’s changes during pregnancy, but can easily be thrown out of balance. Practice the following Vata-focused sequence to help balance and nourish your pregnant body.

In honor of the Fall Equinox, yin yoga teacher Danielle March offers a sequence to help you gain some perspective and insight on your own summer growth.

This combination of restorative yoga, meditation, essential oils, and Reiki—
from dream team Colleen Saidman Yee and Rodney Yee—will help 
ease anxiety and insomnia to deliver your best night’s zzz’s.

During pregnancy the body changes rapidly, but if we use our yoga practice wisely, we can support these changes, making us strong and flexible in all the right places for easier labor, delivery and recovery.

This soothing and contemplative Yin Yoga practice invites us to balance the outward focus of summer's fiery energy with an inward glance during the solstice.