Yoga Sequences

How to alleviate pain in Savasana if long days at your desk and computer cause you to tighten up.

How often you should be doing yoga as a beginner? Learn how a consistent practice at home can help you make progress.

If you can't afford to take a class, what is the best path to take in beginning a practice at home?

Want to start an inversion practice? Here's what you need to know about the when and why.

Reward yourself every day by taking a 15-minute break for real relaxation.

Check out Beryl Bender Birch's author page.

Check out Leslie Peters's author page.

Find poses that help with insomnia to get a restful night's sleep.

Frazzled nerves? Let’s bring things down a notch.

It's easy to think we practice yoga just to be able to touch our toes. But Cyndi Lee reminds us that true flexibility means having an adaptable mind as well as a limber body.

Check out Beryl Bender Birch's author page.

Use these simple, but important, twisting techniques that help elongate the spine and have a host of physical and emotional benefits.

A pose to restore your energy.

Step away from the squat machine and strengthen your entire leg on your mat.

Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that—in a way that honors your spine's natural curves. Here's a guide to assessing and improving your posture.

If you have yet to find joy in opening the front body with backbends, it's time to develop a different approach to your practice.

Follow this meditation-heavy practice to connect to the spirit within.

Check out Cyndi Lee's author page.

Check out Beryl Bender Birch's author page.

Judith Hanson Lasater, PhD, offers advice for students who feel uncomfortable with partner poses.

Judith Hanson Lasater, PhD, gives advice on asanas for people suffering from emphysema.

Check out Catherine Guthrie's author page.

If you want your yoga to build strong, stable, balanced legs, it's important to work the feet properly—even when you're not standing on them.

Think like a kid and take a seat. Find out how Sukhasana, aka the Pose of Happiness, encourages a natural sense of ease. Just try it.

Try this series for a practice that promises to increase flexibility.

Check out YJ Editors's author page.

Learn how to warm up for and modify pigeon pose to ease knee pain.

Richard Rosen explains the meaning of bridges in yoga philosophy, shedding new light on Bridge Pose.

Learn how to start protecting your wrists and properly use props during your practice with these tips from Julie Gudmestad.

Check out Beryl Bender Birch's author page.

Every day is different. Tune in before your practice to decide if you need more yang or more yin to balance your energy.

Check out Alisa Bauman's author page.

One-legged poses give us a chance to find our center of gravity and dance around its edges. Here's how to still the wobbling and create a sense of fluid stability.

Great for beginners, Bridge Pose preps you for bigger backbends and brings you into the present moment.

Check out John Schumacher's author page.

Check out John Schumacher's author page.

Get rid of the office chairs and sofas, this yoga practice can help ease muscles, strengthen your back, and tighten your core. Have a seat on the floor—as our writer did—to let your joints loosen.

Mary Dunn offers advice for identifying plateaus in your practice and working with them.

Check out Baxter Bell's author page.

Check out Mary Dunn's author page.

Check out Jaki Nett's author page.

Check out Jaki Nett's author page.

Check out Donna Raskin's author page.

You don’t have to choose sides.

Check out Beryl Bender Birch's author page.

When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.

Is it safe to go upside down when you're having your period?

A Beginner's Guide to Yoga's Key Inversions: Learn how to face your fear of going upside down and why it's so worth doing.

Check out Beryl Bender Birch's author page.

Richard Rosen ponders what draws us to the yoga mat and keeps us coming back.

An eye opener, Parsvottanasana can shine light on easy-to-overlook truths.

Check out Aadil Palkhivala's author page.

Your antidote to stress: At least 10 minutes to breathe and surrender in restorative Viparita Karani.

Building strength in the lower back can enhance your performance in daily activities and help you avoid sports injuries.

The best prescription for rotator cuff health is to maintain a well-rounded asana practice.

Check out Aadil Palkhivala's author page.

Open tight shoulders and an achy back in this beginner-friendly seated twist, Marichyasana III.

Learn how to infuse your hatha yoga practice with metta in motion to find your lovingkindness.

This yoga for balance solo sequence by Cyndi Lee is appropriate for yogis of all levels who want to practice steadiness on the mat.

Check out Aadil Palkhivala's author page.

Learn to make mindful decisions about how and when to use yoga props and when to do without.

Learning how to relax takes time. Fortunately, you can practice on your mat and use these tips anytime.

Get tips for how to approach and begin practicing more advanced yoga poses.

By educating yourself on anatomy, you can protect your knees in yoga poses.

Use this guide to the basic principles of yoga sequencing to learn how to plan your home practice with intelligence and skill.

Baxter Bell gives advice on how one can use yoga for weight loss.

Check out Baxter Bell's author page.

Check out Baxter Bell's author page.

Check out Baxter Bell's author page.

Check out Baxter Bell's author page.

Check out Jaki Nett's author page.

Check out Jaki Nett's author page.

Check out Jaki Nett's author page.

Check out Jaki Nett's author page.

Check out Cyndi Lee's author page.

Check out Baxter Bell's author page.

Check out Jaki Nett's author page.

Check out Jaki Nett's author page.

Practice Ardha Matsyendrasana II as an opportunity to become the embodiment of peace and to make our practice a prayer for harmony in the world.

That most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.