Yoga Sequences

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.

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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.

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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.

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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.

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Check out YJ Editors's author page.

Learn the basics of Eka Pada Adho Mukha Svanasana, a purely American invention in an ancient Indian tradition.

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Kathryn Budig breaks down how to approach yoga's closest thing to breakdance move, the arm balance Grasshopper.

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Check out YJ Editors's author page.

Create a stable base, and you'll be free to expand ecstatically into Wild Thing.

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As you prepare for Archer Pose, learn to direct the arrow of awareness at yourself.

What would you do if the practice you love was causing you harm? Yoga teacher Patricia Sullivan shares her journey of injury, self-discovery, healing, and remaking of her Headstand.

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Check out YJ Editors's author page.

Check out YJ Editors's author page.

Numbness and pain in your arms or hands may stem from upper-body tension. Learn to gently release it.

Learn to pay more attention to how you come in and out of Uttanasana and less to where you end up.

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Check out YJ Editors's author page.

Check out YJ Editors's author page.

This inversion is beautiful, invigorating and addictive--just like a yoga practice or the prospect of love. Problem is, it takes time, effort, and awareness to properly achieve and honor the pose.

Once you make friends with Tripod Headstand a whole family of poses and transitions will emerge. Master this key pose first.

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Feel the language barrier when you enter the yoga studio? These 5 words are a good place to start breaking it.

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Check out YJ Editors's author page.

Lotus Pose has the power to settle your nerves, awaken your energy, and quiet your mind. Here's how to let yours blossom and grow.

Find inner poise in Anantasana, a pose dedicated to the deity said to preserve and sustain the universe.

No time to do everything? Take a few minutes to do nothing in Viparita Karani.

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Beat the heat with playful confidence-building poses you can take to the beach.

Shoulderstand doesn't have to be misery. Properly aligned, it can even be joyful—and props can make it possible.

Improve performance, prevent injuries, and bring more joy to your sport by supplementing it with yoga.

Partnering exercises in yoga class can deepen your practice and connect you to yourself and your fellow yogis.

Learn the grounding and backbending actions of Fish Pose for focus, energy, and a mood boost.

Stretch your hamstrings without straining your spine. Learn the basics of Supta Padangusthasana.

Surfing gives yogis an external experience of yoga. And yoga gives surfers a leg up when they're on the board.

Integrate all of the seemingly disparate parts that make up Visvamitrasana and soar into this incredible pose.

Build up to this advanced Pigeon Pose with methodical, frequent practice, and maybe you'll fly!

Prep your body to work in your garden and celebrate your connection to the earth by taking your practice outside.

Twist to prepare for the challenging arm balance Parsva Bakasana.

Twist and turn in this advanced Headstand as you journey toward your calm, still essence.

Start your day with reverence.

There are benefits to being upside down.

Take a playful approach to building strength and flexibility in your torso with arm balances.