Yoga Sequences

Like the rest of your body, the joints of your feet need to be supported by strong, flexible muscles. Yoga and these four simple moves can help.

What you need to practice this variation of Eka Pada Koundinyasana II: a bit more lean and a lot more sass.

Sage Rountree shares practical advice for a transition that's harder than it looks: Moving from standing to sitting.

Look within and listen to your body's cues to find your path to Lotus Pose.

Balance, strengthen, and lengthen in Half Moon Pose.

Be fearless and have fun in an indulgent Ardha Chandrasana variation that stretches the psoas and hips while opening the heart wide.

Use this yoga sequence to soar into Standing Splits with ease.

Kathryn Budig walks you through the challenging but beautiful Bird of Paradise (NOT her favorite asana BTW).

Kathryn Budig challenges you to a lighter-hearted, more playful variation of Bakasana.

Learning new sports or challenging yourself physically can lead to sore muscles and all-over body fatigue. Sage Rountree explains how to avoid the worst of both, and how your yoga practice can help.

Going for a hike? Take your practice where it's never gone before and try these poses on your outdoor adventure.

Water-loving yogis play with balance, focus, and core strength by taking their practice offshore.

The jumpback transition from Bakasana to Chaturanga is mostly mental. Overcome doubt and practice.

Kathryn Budig breaks down this gorgeous, core-busting two-legged version of the Pose Dedicated to the Sage Koundinya.

Kathryn Budig walks us through a truly badass transition from Headstand to Chaturanga.

Strengthening your core from the inside out lets you move from your center.

Practice along with this Master Class sequence leading up to Ustrasana.

When you bring awareness to your alignment and intention, there's plenty of work to do in Sukhasana.

Back and neck pain forced Albert Marquis to hang up the reins. Through basic yoga stretching, he finds his way back.

Kathryn Budig demonstrates the transition from Tripod Headstand into Chaturanga.

When Hillary Gibson applied the lessons she'd learned in yoga to her daily runs, she realized she could run further and ease her pain.

Kathryn Budig demonstrates the steps to transition from Headstand to Crane Pose.

Establish a regular personal practice, and yoga's benefits—including a steady mind and strong, flexible body—will come.

Darren Rhodes' sequence of sidebends and twists asks you to investigate your unhealthy habits and patterns.

Prep for and gradually work your way into Four-Footed Pose.

Almost all sports injuries are caused by imbalance in the body, says Sage Rountree. Here she explains how to achieve balance throughout the hips for greater comfort and freedom in your activities.

Kathryn Budig breaks down Kapinjalasana into the equal parts strength, balance, and backbend.

In part II of her series on dropbacks, Kathryn Budig has us practice dropping back and getting back up at the wall.

When you focus on simple actions, this challenging twist becomes charmingly calming.

Learn to embrace the opposing actions of Virabhadrasana I.

Take a journey toward greater flexibility and spaciousness with these supported side body stretches.

Build the power and foundation you need to transition between poses.

Kathryn Budig teaches us how to begin to prepare for dropping back into Urdhva Dhanurasana.

Discover inner resources that can help you make healthier choices, meet your goals, and change your life for good.

We all experience flexibility in some areas more so than others. Sage Rountree discusses the importance of balance in and around the hips and offers poses that help to create opening where needed.

Dropped into a fitness class developed for the Navy Seals, the author channels her yoga practice and soars.

You can resolve sacroiliac joint discomfort in the same place it started—on the mat.

Check out YJ Editors's author page.

Sage Rountree explains Handstand's physiological and psychological benefits for athletes.

For the best benefits, learn to work twists like Half Lord of the Fishes Pose deeply in two directions.

From Ashtanga to Vini, find your fit from the many types of yoga.

Kathryn Budig teaches a variation of headstand with your arms as a base of support.

Open your shoulders to improve your posture maintain healthy and agile shoulder joints.

Use this sequence of yoga poses to open and stretch your groins.

Feeling down? Try this sequence of gentle supportive yoga poses.

Need a break during your cycle? Try this gentle sequence for menstruation.

Relieve a tension headache with this yoga sequence designed for focused relaxation.

Deepen your practice and become better partners by learning how to offer one another gentle adjustments.

Kathryn Budig teaches how to build Sirasana, the King of Asanas.

No matter your age, everyday stress can zap your vitality. Revitalize yourself with this sequence of gently energizing poses.

Let this sequence be your go-to practice. By adapting the poses for different life stages, you can rely on it for decades.

Play with being fearless as you build balance and strength in Bakasana.

Come along on this backbending journey.

Dial in to the details for greater integrity in your forward folds.

Sage Rountree shows us how to transition from Lord of the Dance Pose to Warrior III, tapping into lower leg, hip, and core strength.

Let yourself be an expression of joy and beauty as you open your heart in Vasisthasana.

Head to the wall for deeper twists to lengthen and open up your front body.

Baron Baptiste's practice will stoke your inner fire to infuse your whole being with strength and vitality.

Practice the unique combination of flexibility, strength, and balance required by Scorpion.

Virabhadrasana III (Warrior III) can help us both watch our habitual patterns and work to change them. Sage Rountree explains how.

Your yoga practice can help you adjust your stride to accommodate the rocks, dips, and turns of trails.

Yogis are often asked "Is yoga cardio?" While it may not seem to be the case, all practices aren't created equal, and some strategic sequencing can help you get a cardiovascular workout from your practice.

Transform tight or achy neck and shoulders with this dynamic hands-free vinyasa sequence.

Kathryn Budig teaches how to Flip the Dog, or to come into Camatkarasana, also known as Wild Thing.

Try One-Legged Inverted Staff Pose, plus a range of backbends to open your heart along the way.

These stretches can help.

Create a stable base to build a stronger, more satisfying standing twist.

Find balance between strength and flexibility in Adho Mukha Svanasana.

Let music move you through this chakra-focused, confidence-boosting flow.

This backbending split involves full shoulder rotation, leaving you feeling spacious and free!

Taking your splits upside down can be incredibly liberating. Kathryn Budig explains how.

When you practice skillful actions, Vishnu's pose can feel as relaxed and peaceful as it looks.

Feel ease and increase flexibility in your hips with three propped hip-opening poses.

Learn to approach your edge with ease in Baddha Konasana.

You'll feel calmer and more centered after these practices.