Yoga Sequences

Eka Pada Kapotasana is a backbend variation that will open your psoas and your heart.

Yoga helps swimmers, rowers, and kayakers build needed core strength and relieve upper-body aches and pains.

The intensity of full Wheel Pose offers an ideal opportunity to cultivate steadiness under any circumstances.

Enjoy the sweet opening of your shoulders and chest as you prepare for Shoulderstand.

Connect with the warmth of the sun as you nourish your body and spirit with this revitalizing sequence.

To stave off muscle loss, support flexible joints, or add oomph to tough poses, a little strength training can go a long way.

Fire up your deep core and inner leg muscles to build strong abs.

Kathryn Budig shows how to open your heart wide in this swimmingly sassy pose.

Kathryn Budig challenges you to a fun arm balance hybrid that you may find easier than the traditional pose!

A young yoga practitioner injures herself and then learns to listen to her body instead of her head by taking the word 'should' out of her practice.

Learn how to fly in Tittibhasana.

Try this torso-toning twisting sequence for better digestion.

Shine awareness into dull and immobile areas of your body to balance steady in Headstand.

Find a funky balance in this hybrid Headstand-Forearm Stand variation.

Move toward advanced backbends while keeping your shoulders safe and supported.

Try out this twisting sequence to rejuvenate your spine and boost energy.

No one ever increased flexibility by flopping. Learn to fold with awareness into Prasarita Padottanasana.

AcroYogis play with communication, connection, and trust to get their practice off the ground.

Sound and motion come together to help you find your center amid a whirlwind life.

Fire up your core strength as you fly into Tittibhasana.

Stave off back and neck pain with better posture.

Learn one simple alignment technique and three common poses to ensure pain-free backbends.

For the fullest experience of yoga and a deep connection with your vital energies, Savasana is one posture you can't live without.

Conquer fear in a pose that combines an arm balance, hip opener, shoulder opener, hamstring stretch, and twist.

Prepare yourself for life's inevitable storms by cultivating better balance and stability.

"Vinyasa" doesn't translate as fast and furious. See how it can help you move with skill into a seated pose.

Root yourself to the earth to stay centered, even during chaotic times, with this practice of dynamic grounding poses.

Fly into Bakasana by stopping along your journey to learn the required actions with the help of props.

A world-class climber finds inner balance through Kundalini asanas, mantras, and meditation.

Hips don't lie, and Tree Pose lets them sing their truth. Work withing your body's limitations for steadiness.

Relieve anxiety naturally with poses that unlock your breath.

Get your inner glow on with gently flowing, quieting Moon Salutations.

Find steadiness inside and out with this powerful leg-strengthening sequence.

By balancing discipline with kindness, you can open deeper into twists and meet difficulty with grace.

Decades after millions of western women embraced the practice, yoga is evolving to meet the modern man.

Let your practice feel joyful and light, even as you build the needed strength for a challenging arm balance.

Yoga's combo of active and passive stretching is key for keeping athletes injury-free. Start with these poses.

Are you ready for a serious challenge? Up the ante with this pose from Ashtanga's 3rd series.

Target your core, build strength, and master the pickup-jumpback.

Set boundaries with your alignment and then discover the freedom to go deeper into Parsvottanasana.

Sage Rountree takes on the bane of athletes and yogis everywhere: tight hamstrings.

Charging Scorpion creates an opening in the upper back and can feel divine.

Eka Pada Sirsasana has a way of reminding you it's really not about the goal, but the journey.

Take your backbend further and higher into Eka Pada Urdvha Dhanurasana.

Still frustrated by backbends, Kathryn Budig shares the hard-won lessons she's learned about Urdhva Dhanurasana here.

Your mind and senses pull inward when you experiment with tortoise-like patience in Kurmasana.

Let your practice of Hanumanasana be inspired by the Monkey God himself and see how far you can split.

Urdhva Kukkutasana is one of those poses that reminds us good things come to those who wait.

Find the sense of strength and security that evolves from being in this pose.

One of the most iconic postures in yoga, Lotus embodies the serenity and beauty we all strive to manifest from our practice.

Try the backbend that leaves Kathryn Budig in a state of goofy bliss.

Quiet your mind to start hearing to the conversation happening in your body in Warrior I.

Ganda Bherundasana means Formidable Face Pose, which basically means it ends resting flat on your face with your feet on floor, straddling your head. Ready to try???

Utilize these yoga four poses to jump start your work day and incorporate yoga for the office.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

For winter sports fans, yoga offers refined technique, better balance, and the freedom to fly.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Feel energized and soothed as you let your body and mind flow like water.

Check out YJ Editors's author page.

Activate your inner power by refining your awareness and listening before you take action.

Learn to navigate all of life with grace by tapping into your fluid nature in Mermaid Pose.

We can't give you more PTO, but we can teach you how to cruise into Supta Baddha Konasana to recharge.

Bring exquisite attention to each part of the body to cultivate balance, stability, and freedom in this advanced backbend.

Twister, anyone? The pose that ties you up in knots also loosens up your mind, as you ride the wave of wobble.

Balance strength and flexibility, and you'll blossom into Bird of Paradise.

Alignment is essential for the health of the knees. Unfortunately, practicing Triangle Pose too often without its counterpose can create an imbalance in the joint. Lean how to stay safe.

Grit your teeth and curse your teacher or give your body the support it needs to get more out of the pose.

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Kathryn Budig says the key to this pose is learning to think a bit differently about flight.