Yoga Sequences

Rev up your Revolved Triangle Pose by keeping your pelvis neutral and turning your trunk.

Yogis do it better—yet again. Trade your slouch for a squat to strengthen your ankles and abs and extend your spine.

Shiva Rea recommends infusing asanas with affirmations to call forth your deepest intentions.

You’re not alone if slowing down leads to stressing out. Here’s what you need to know.

A sidebending practice can open areas you don't often stretch and leave you feeling more balanced all over.

Liberate your upper body for better backbending by focusing on your latissimus dorsi muscles.

Soothing yoga added to a heart-pumping snowboarding retreat makes the ride of a lifetime.

This post-flight practice helps you get grounded to enjoy your destination.

Put your feet through basic training for a strong, light, and lifted Warrior 1.

By targeting your tight spots, you can go deep and discover your best backbend ever.

Take a spin in Bharadvaja's Twist to massage your abdominal organs and stretch your spine, shoulders, and hips.

Puzzled by Marichyasana I? Build the pose from its composite parts to extract its subtle essence.

After giving birth, get your body back by reconditioning your abs on the mat.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

You don't need a solid 90 minutes when you can practice anytime, anywhere.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

With curiosity and persistence, you can drop back into Wheel Pose from standing.

Journey into a dazzlingly different atmosphere with these innovative and dynamic asanas.

Bring a sense of adventure and engage your whole body to float like a firefly.

Try something really wild and take your practice outside to connect with nature and add an element of natural challenge.

Ah, the honeymoon period... Remember that first blush of yoga love that left you sweaty, ecstatic, yearning for more?

Work from your core to find strength for your entire practice and feel more strongly centered in life.

On a surfing retreat, the yogic principles of effort and surrender help novice surfers enjoy the ride.

Find proper alignment in Tadasana to balance with ease in Headstand.

Cultivate an intimate connection with a four-legged friend, and with yourself, on a yoga and horsemanship retreat.

Move with music. Energize your practice by setting it to a happy beat.

Once you find balance in Half Moon Pose, radiate and extend in all directions to strengthen your legs, hips, and core.

Ease allergies by giving the immune system a yoga boost.

Pack your mat and hit the trails on an invigorating backpacking and yoga retreat.

Summon the spirit of a warrior and the curiosity of a beginner to take flight in Warrior III.

The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

Boost your performance and stay injury free with this yoga practice guide for volleyball, softball, and soccer players.

Stick with challenging poses to build your muscles and your confidence.

Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.

Keeping your hip points squared straight ahead may not always be best in twists.

Open your heart, brighten your day, and have fun on the mat with this playful backbending sequence.

Stand strong and avoid injury by learning how to prevent hyperextension of this vulnerable joint.

Approach advanced backbends with skillful sequencing, working the key components, and you'll feel the benefits.

Prepare for inversions by strengthening your arms and core in Dolphin Pose.

Who couldn't use a simple breathing technique that works in seconds?

Learn how you can melt away anxiety's grip on your body and mind with a tension-taming practice.

To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.

One of yoga's most versatile backbends, Bridge Pose can fire you up or cool you down depending on what you need.

You’re probably used to belly breathing, which is an excellent introduction to breath awareness for beginner yogis. Yet diaphragmatic rib cage breathing is a skill you’ll need if you really want to advance your practice. Here’s how to do it.

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.

Check out Lorie A. Parch's author page.

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.

Having trouble with those sun salutations? Learn how to do a perfect sun salutation in 10 easy steps and modify them 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.