Yoga Sequences

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.

It's normal to freeze up right before a stressful event but eating chocolate can help with controlling stress hormones.

Here's how to protect yourself in backbending yoga poses to avoid pain and injury, but still reap the asana benefits.

Removing meat from your diet can improve your health but you must replenish what you eliminate. Vegetarians can takes a B12 supplement to support health.

You should protect your skin from the sun, but beware of harmful ingredients in sunscreen. Try mineral sunscreens to avoid toxins.

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.

Try these variation-mixes of Sun Salute A, B, and C to spice up your yoga practice.

Sianna Sherman introduces you to Durga and teaches you how to summon her strength in practice and in life.

Ever try a yoga pose and feel like your body just doesn’t make that shape? Erin Motz (a.k.a. the Bad Yogi) has three ideas to help you rock Fire Log Pose (Agnistambhasana).

Yoga teacher Alexandria Crow delves into what your teacher really wants you to do when you hear this cue—and it’s “not navel to spine.”

Kathryn Budig demonstrates how to use a blanket to tap the core strength needed to soar into Parsva Bakasana.

Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.

Connect with the earth and then defy its gravity with this grounding and exhilarating sequence.

Practice tuning in to your breath and body before a workout to focus and commit to nurturing and strengthening your body.

Prana Vinyasa founder Shiva Rea has an Earth Day eco-challenge for you: 10 body mudras and eco-actions to help you connect to the Earth.

Are you struggling with your lift off into Bakasana? Kathryn Budig uses a blanket to unlock the secret source of strength (hint: core) you need to soar.

Chad Dennis, yoga instructor to Maroon 5, created this soothing practice playlist to help bring you back to center anywhere.

Traveling? Take a cue from these experts at practicing in transit with 11 poses to center you anywhere.

For serious arm balance inspiration, look no further than this video from Equinox's Dylan Werner. Expect stunning poses and breathtaking transitions. Plus, 5 tips to advance your practice.

Use these heart-opening poses to synchonize your yoga practice with the energy of the special pink full moon and lunar eclipse.

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.

Kathryn Budig talks snow and flow with the Olympian. Plus, three poses to make your time on the mountain even sweeter.

Yoga teacher Leslie Howard recommends this sequence for a strong and balanced backside.

A strong, balanced backside is key for a stable and pain-free practice. Learn the anatomy of this important muscle.

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.

Find more energy and freedom in your spine—and your mind—as you move step by step into Kapotasana.

If you don’t have the spinal flexibility or core strength for full Ustrasana, try these three ways to find safe alignment for your body.

Continue to open your hips and shoulders, and ease into backbending, with these prep poses for Kapotasana.

Get started with this short sequence that honors a dancer’s impulse for expression and creativity while requiring thoughtful form.

Seasonal allergies come and go but changing your diet can bolster your immunity and improve your overall heath over time.

Yoga expert Mike Schade says the 'new yoga mat' smell does not necessarily indicate toxic chemicals. More and more companies are manufacturing without the use of harmful chemicals.

It’s one of the most common yoga poses, which makes getting it right extra important. Check back in with your form this foundational pose.

Visualize yourself on an Aruban beach as you challenge your core, balance, and shoulders in this sequence from Rachel Brathen's new book.

This common hip opener is supposed to feel good. Bad Yogi Erin Motz says if all you feel is awkward, the magic is in the modifications.

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.

Check out YJ Editors's author page.

UFC reminds Kathryn Budig of what else? Yoga. Her favorite shoulder opener bears a striking resemblance to Ronda Rousey's signature "straight armbar."

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.

Although standing orients your spine into proper posture, standing for too long can cause back pain. Incorporating a yoga routine can help relieve pain.

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

The most advanced yoga poses push you up against the edge of your comfort zone.

I firmly believe many more people can do Wheel (Upward Bow) than actually do.

Looking to add a little va-va-voom to your Valentine's Day? This Iyengar Yoga hybrid uses a pole to aid alignment and may be just what you need to mindfully mix things up.

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.

Tips to relieve common pain points in this class yoga pose.

Compass Pose demands a lot of your shoulders, hips, and hamstrings. Learn how to warm up safely for this complicated seated pose.

This intricate arm balance relies on arm, core, and leg strength, balance, and spinal and hip flexibility. Rina Jakubowicz shows you how to warm up and take flight.

Balance, core strength, and range of motion in the ankles and hips will help you master this unconventional yet empowering standing balance. Miami vinyasa and vedanta teacher Rina Jakubowicz shows you how to warm up for and master her March cover pose.

Daily does of Vitamin D might help remedy your eczema and itchy winter skin.

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.

It’s not likely to get an infection from a yoga mat, but that doesn’t mean those studio mats are clean.

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

Learn how to open your hips and lengthen your spine in Bound Angle Pose

Similar to the wooden dowel used in Iyengar yoga, the versatile Krikstix helps refine alignment in inversions, deepen asanas, and therapeutically roll fascia.

If Lizard Pose and Eka Pada Koundinyasana had a Scorpion baby, it would be this weird new arm balance. Get ready for some serious snuggling and hamstring action.

If your knees don’t touch the ground, your hips are not ready for lotus pose. Learn how to protect your ankles and prep for the pose.

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.

Every pose requires balance. Use these videos as a guide to advance your practice of this key asana skill.

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

Ever feel like your body just doesn’t make that shape? Erin Motz (aka the Bad Yogi) has three ideas to help you rock Chaturanga.

Alexandria Crow explains why a pose’s foundation is so key and what your teacher wants you to do with this key alignment cue.