Yoga Sequences

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.

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.

Free yourself from ordinary back pain by doing these five simple poses each day.

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

Get outdoors and out of your comfort zone with yoga-and-climbing adventures.

Road tripping? Leave stiff muscles behind with these poses targeted at car-bound bodies.

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.

Seriously.

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.