Yoga Sequences

Try these 4 poses post-run to stretch and unwind.

Can't sleep? Yoga practice and philosophy can help you let go and find rest.

Add Upward Extended Foot Pose (Urdhva Prasarita Padasana) to your practice for flat abs.

Learn how to come into the challenge pose, Marichyasana II.

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.

Feel empowered with this fun low-to-the-ground variation on Grasshopper Pose.

Learn how to successfully transition from a Tripod Headstand to Crane (Crow) Pose.

Keep young and aging bones healthy with these yoga poses.

Boost energy by strengthening and lengthening the side body in Utthita Parsvakonasana.

Balance your flow of energy with five variations of Dandasana.

Inspired by teaching trip to California, Kathryn Budig is reminded how to have play and have fun in yoga.

Learn how to come into the challenging yoga pose, Pincha Mayurasana.

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.

When you really work up a sweat, you need more than water to rehydrate.

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.

Donkey kicks are common as you learn this challenging but ultimately graceful pose.

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

Neal Pollack used to do yoga as exercise. But after weeks of traveling, he turns to slower practices to put get his body back in working order.

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.