Yoga Sequences

There are many ways to cultivate quiet strength in Virabhadrasana I. Here, teachers of five yoga styles reveal the nuances of Warrior Pose I.

Align body, mind, and spirit with nature by practicing this seasonal sequence.

Frustrating as it can be, Parsvottanasana is key for increasing hamstring and shoulder flexibility. Learn how to work it.

For a sense of ease that can permeate your whole life, try practicing mindfulness meditation techniques on the mat.

Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose.

This dynamic sequence builds strength and calm from the inside out.

Get your prana moving with this playful morning vinyasa sequence.

These muscles are the target of all those hip-openers you do. But they need more than just stretching.

In our speed-driven world, yoga is often fast-paced. Yin Yoga offers an opportunity to slow down and come back into balance.

Forget destination and let Upavistha Konasana take you on an inner journey. Here are your directions, enjoy the ride.

Trouble focusing? There's an asana for that. Parivrtta Trikonasana demands full mental focus for physical stability.

Get advice on insomnia, dizziness during pranayama, and spine cracking during twists.

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Discover the power of mudras (hand gestures) for cultivating inner peace, courage, and confidence.

…and get the maximum benefit from this hip opener.

Yogic breathwork can transform your performance and the experience of your favorite sport.

Boost your performance and have more fun when you practice poses that complement your athletic pursuits.

Learn to support and be supported with this therapeutic (and fun) AcroYoga sequence.

It takes softening and setting boundaries for your heart to truly open.

Got stuffy sinuses? Breathe easy with this therapeutic Iyengar Yoga sequence.

Learn how to keep Trikonasana from being a pain in the neck.

Avoid injuries on the mat with this practical guide to caring for your knees, hamstrings, and sacrum.

Plus adjustments to suit your mood and energy level.

The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.

Learn how mastering the subtle actions of the rotator cuff in a Down Dog each day can keep painful injuries at bay.

The secret to better arm balances is about relaxing the body, enabling your joints to support you in a lift instead of falling on your face.

Learn the fundamentals of how to safely come into Marichyasana III.

Build up to Kapotasana by creating a flow of circular energy in your spine.

Check out Nora Isaacs, Sequence by Daren Friesen's author page.

Build up your strength and grace by practicing this sequence of 10 poses.

Handstands can be a difficult pose, but with preparation, they can be great. Learn about handstand lessons and a sequence to build a healthy handstand.

Once you find your center, you can move in new directions.

Beginners ask. Expert Frank Jude Boccio answers.

Is there a better pose for me to meditate in if I can't comfortably stay in Lotus?

Let yoga show you how to become one with whatever you do, so you can perform at your best and enjoy yourself more.

A true Yoga OG, Gomukhasana is one of the original poses detailed yoga's seminal text. Learn it to increase flexibility.

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

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Practice these prep poses diligently and you'll begin to feel the exhilarating sensation of this backbend taking flight.

Learn how to make this challenging pose a vehicle for peace and freedom rather than frustration and injury.

Rid yourself of insomnia with this calming pose sequence.

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Kick your insomnia for good by creating a simple and restful nighttime routine.

Forget crunche, have you met Urdhva Prasarita Padasana? It's a key yoga ab toner and back strengthener.

The strong work of connecting to the earth and of spiraling and counterspiraling is laying down a root for your Kraunchasana.

Extend your energy and feel your balancing poses come to life with this Anusara sequence.

Shiva Rea offers tips from yoga and Ayurveda for calming nervous energy and anxiety.

Shiva Rea answers how yoga can ease back problems.

Typically practiced before or after Shoulderstand, Plow Pose doesn't get much credit. Let's look at all of its benefits.

Guys have the world to gain by practicing yoga. So what's holding them back? Explore why men should be getting on their mats as often as women.

Athletes, beginners, all of us can benefit from spending some time in Chair Pose. One of the best ways to strengthen your legs, it works like a gym squat minus the wear and tear.

Tracey Rich explains how to best use your evening yoga practice to slow down, focus inward, and transition from day to night.

Create a yoga practice that fits your age and body

Arm strength isn't everything. The secret to mastering Peacock Pose lies deep in your belly center.

Most yoga poses fall into the harder-than-it-looks category. Lolasana? Well, give it a try. You may be pleasantly surprised.

A climbing yogi has found a unique way to improve his balance, focus, and core strength: doing yoga poses on a slackline.

Shoulder injuries are common among yogis, but they don't have to be. Here's how to care for your shoulders, not tear them down.

Check out Saul David Raye's author page.

You don't have to be Pythagoras to enjoy a great Triangle—and get the health benefits of this valuable standing pose.

Bow Pose works against hunched shoulders by opening them from the front and strengthening them from the back.

Tune in to the infinite and tune up your body with this energizing Kundalini sequence for optimum health.

If yoga is such a gentle practice, why are so many people getting hurt? Learn how to honor yourself and your limitations to prevent yoga injuries.

Give your feet just a little attention, and your whole body will feel better.

Instead of a hot toddy, try yoga after a day of skiing moguls and adrenaline-producing black diamond runs.

The next time you find yourself going through the motions in your yoga practice, why not imagine that your mat ends at the edge of the Grand Canyon?

Before stepping on the court, practice these poses to keep your body and mind from fouling out.

Mix up your dryland training. Improve balance, alignment and breathing with yoga for swimmers.

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After nearly giving up in defeat, this first-time snowboarder is inspired by yoga.

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Use these breathing techniques to induce relaxation during your restorative yoga and meditation practice.

Check out Nina Zolotow and Jason Crandell's author page.

Check out Richard Rosen's author page.