Yoga Sequences

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.

Check out Andrea Ferretti's author page.

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

Ever notice how your baby gravitates towards certain people? Turns out, they can be excellent judges of character.

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.

Check out Jason Crandell's author page.

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.

If your jabs and roundhouse kicks are missing the mark, yoga can bring flexibility and power to your kickboxing moves.

Check out Sharon M. Goldman's author page.

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

Check out Steffie Nelson's author page.

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Check out Jennifer Barrett's author page.

These simple poses will settle your nerves and erase stress. Try it in the comfort of your own home.

Check out Cyndi Lee's author page.

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.

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When using Feldenkrais work to access the hip area, less movement plus greater attention yields the best results.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Timothy McCall, MD, takes a look at the validity of scientific proof behind yoga's various benefits.

Personalize your home practice with these key points in mind to get the most out of it.

Stop siding with your front and back body and show your neglected side body some well-deserved love with Gate Pose.

Check out YJ Staff's author page.

Check out YJ Staff's author page.

Check out Claudia Cummins's author page.

Yoga can help clear your mind and focus your attention on giving your best performance.

Check out Donna Farhi's author page.

Try your hand at this pose to increase flexibility in the legs, spine, and hips.

Check out Donna Farhi's author page.

Check out Donna Farhi's author page.

The history behind the hand position.

Headaches? Try these 13 poses to relieve tension.

Check out Angela Pirisi's author page.

So many poses, so little time: It's easy to get overwhelmed just trying to figure out which asanas might calm you down.

Crosstraining with Pilates, Feldenkrais, and Body-Mind Centering can help free up those hard-to-reach stuck places your yoga practice may be missing.

Before you sidle up to home plate, incorporate some yoga moves for a better chance at hitting a home run.

By throwing your goals off the fairway and practicing being present in the process, you can play a better golf game.

Not only can yoga help strengthen a tennis player's injury-prone joints, it can also silence "inner chatter."

Although yoga and running lie on opposite ends of the exercise spectrum, the two need not be mutually exclusive.

A new fitness trend teams up yoga with indoor cycling for an inspiring workout.

Feeling weak in the knees? These yoga poses and modifications can help.

Yoga and aikido share the goal of a tension-free body that uses energy wisely and efficiently.

The smartest way to pain-free backbends? Just use props. Here's a sequence to help you bend over backward with ease.

Accepting our physical sensations—whether pleasant or not—is one of the most challenging and liberating of practices.

Twists can be heaven for a bad back—if you don't push too hard. Learn how to do these 9 stretches for the spine to ease pain in your back.

Using yoga props can help you find balance and alignment. We break down basic poses to reeducate and still the mind by awakening the body's intelligence.

Learn how to guide your students to bear weight on their hands with mindfulness and hand positioning tips so they avoid injury and gain upper-body strength.

Check out Hillari Dowdle with asana instruction by Tim Miller's author page.