Yoga Sequences

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.

Check out Catherine Guthrie's author page.

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

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.

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.

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.

Check out Barbara Gates's author page.

Check out Beryl Bender Birch's author page.

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

Check out Alisa Bauman's author page.

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

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

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.

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

Check out Baxter Bell'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.

Check out Mary Dunn's author page.

Check out John Schumacher's author page.

Check out John Schumacher's author page.

Check out Donna Raskin's author page.

Check out Jaki Nett's author page.

Check out Jaki Nett'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.

Check out Gary Kraftsow's author page.

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.

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.

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

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.

Check out Baxter Bell's author page.

Check out YJ Editors's author page.

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 Jaki Nett's author page.

Check out Jaki Nett's author page.

Check out Cyndi Lee's author page.

Check out Jaki Nett's author page.

Yoga teacher Jaki Nett investigates restorative yoga for fertility. Learn which poses have the best possible benefits to aid fertility and conception.

Check out Jaki Nett'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.

Meditation and mindfulness don't have to only happen sitting down. Learn how to incorporate your mindfulness in motion and your entire practice.

Check out Timothy McCall MD's author page.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

Check out Linda Sparrowe's author page.

Check out Marisa Guthrie's author page.

Athletes who work one set of muscles regularly may benefit from loosening up their hips with yoga.

A growing number of Americans are getting injured doing yoga—an unfortunate trend touted in news stories. Often media reports express surprise that this ancient healing discipline can actually cause harm, especially since many people take up yoga specifically to heal injuries. Yet like any form of physical activity, hatha yoga practice carries risks—especially for people who push themselves or are pushed by teachers to "achieve" a particular pose, explains Leslie Kaminoff, a New York yoga therapist and bodyworker, who regularly treats yogis with both acute and chronic injuries linked to improper practice.

It’s time to show them some TLC.