Yoga Sequences

Strength is the secret to a safe backbend. Learn how to activate your abs for support in Cobra Pose.

Build balance and strength to fly fearlessly in Eka Pada Galavasana.

Got back pain? Tight hip flexors could be to blame. Open them up with these four yoga poses that counterbalance the prolonged hip flexion of sitting for hours.

What does namaste mean? How is it pronounced? And when should you use it (and not)? Here's everything you need to know about this widely used—but often misunderstood—yoga term.

Channel more confidence, creativity, and joy in your life with a basic understanding of your body's energy centers.

Use these poses to access this deep muscle, which is key for freedom and ease in the hips.

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

The Sun Salutation, Surya Namaskār, is the foundation of modern-day vinyasa yoga. Here's how to go through this flow at home—and make it work for you.

Hamstring tears and strains are common among yoga practitioners, and overstretching can make it worse. Here's how to alter your practice to ensure a speedy recovery.

While yoga isn’t about becoming more flexible, having a good understanding of what flexibility is, and why it’s important, can take your practice to the next level.

The vast majority of us tend to adopt this shoulders-hunched, neck-craned-forward posture regularly throughout our day thanks to our desk-bound jobs. Learn how yoga can reverse its effects.

This sequence gets you out of your head to help you build better balance. Prepare to be challenged!

You may have read of people doing 108 Sun Salutations (Surya Namaskar) at the time of the spring equinox, or own mala with 108 beads. Here's why the number is considered so auspicious.

Unravel texting-Induced tension and reconnect to you with these 8 liberating poses.

Discover how your shadow can help you bring forward your truest self with this short, yet effective, sequence featuring the detoxifying energy of Breath of Fire and challenging physical asanas that build resilience.

Try these side body-centric poses to refine your asana practice and deepen your core connection

Try this yoga sequence to elongate, strengthen, stabilize, and balance the backs of your legs

Try this dynamic yoga flow to balance your energy

Release emotional stress and feel lighter with these poses.

Learn how props can offer you the support you need to enhance your practice.

Say goodbye to tight hips and hamstrings with this sequence to help you prep for and recover from climbing.

Ground your energy and become more present with this stabilizing sequence.

Learn to accept yourself as you are with this balancing yoga sequence.

Boost your brain power and think outside of the box with these playful poses.

Try Amber Karnes' way of accessing the energizing and balancing benefits of Natarajasana.

Rejuvenate your body and mind with this heart-opening flow.

Stay calm and embrace the changing weather with this sequence.

Try these 9 poses to soothe and ground you in gratitude.

These variations of Baddha Konasana, or Cobbler's Pose, will help keep you grounded.

Here are 10 yoga poses to help you recharge and strengthen your resolve.

Tone and strengthen your whole body with this grounding pose.

9 soothing yoga poses to help you ground and center while honoring the seasonal shift.

Go from tired and wired to feeling energized and calm with a sequence that targets your back, shoulders, hamstrings, and hips.

Ease back pain and refresh your energy with this sequence to help you feel more spacious and breathe deeper.

Improve your golf swing with these targeted poses for core strength and upper-back mobility.

Criminal justice reform activist and amputee Steven Medeiros shares 12 poses that help him relax.

How one pose changed his life and how playing "the edge" could change yours.

Teacher Crystal Fenton shares her experiences offering yoga for firefighters.

These two six-pose sequences will help you warm up and cool down before and after you jump in the pool.

New research shows that just two weekly 90-minute yoga sessions can improve balance and motor learning as you age. Here, the asana sequence researchers used.

Try these 5 poses to support you during late pregnancy and after giving birth

Try these 10 poses to refresh your aura, open your heart, and strengthen your hips.

These 12 Energy Medicine Yoga movements will leave you feeling balanced and full of life.

No vacation in sight? Bring some playfulness and adventure into your summer with these 8 poses.

This Brazilian-Jiu-Jitsu-inspired sequence from Yoga Journal's Live Be Yoga Tour Ambassador Cameron Allen will help you find calm during these unpredictable times.

The three-time Olympic gold medalist's dreams for the 2020 games were derailed by injury, illness, and the global pandemic. Today, she's taking it all in stride, thanks to her yoga practice.

Expectant mamas (or anyone) can use this centering practice to relax and de-stress.

This Ayurveda-inspired, pitta-balancing sequence will help you clear your head and find lasting strength. Plus, tips for staying hydrated and soothing your soul as things heat up.

In this excerpt from her new book, Restorative Yoga for Ethnic and Race-Based Stress and Trauma, Gail Parker invites everyone, not just people of color, to consider how we can contribute to healing the traumas that arise from lived experiences associated with race.

Use this practice to care for yourself and process emotions, thoughts, and sensations. Cry if you need to, laugh if you want to—so you can develop the tools you need to stay present and care for yourself and others.

Boost your creativity with asana that open your chakras and keep you aligned with the astrological seasons.

Support your body in early pregnancy with these soothing shapes.

Yoga teacher and clinical psychologist Dr. Melody Moore offers a framework for building your own sequence and standing in your power.

These poses will help you prep for your next Zoom dance party (who doesn't need a good energetic release right now?)

Clear stagnation with this refreshing sequence that stimulates your lymphatic organs.

Soothe anxiety and strengthen your body with this centering yoga sequence.

Getting fresh air and regular movement can encourage play and ease anxiety and stress. These 10 yoga poses—practiced among the trees—can help you tap into the healing power of nature.

Say hello to spring and new beginnings with our best advice for decluttering, detoxing, and starting fresh.

It can be hard to feel grounded and calm in the midst of uncertainty and chaos. Here, meditations, pranayama, and asana sequences to help you let go of fear and find peace.

Coronavirus have you up all night? Try these yoga poses and practices for peace of mind and real rest.

These 13 poses will alleviate aches and pains and support balanced movement—keeping you young at heart.

Turn to this sequence during flu, allergy and cold season.

This uplifting sequence from Nebraska-based yoga teacher Mary Clare Sweet will help you find your path when life feels chaotic and crazy.

Four yoga strategies and poses for feeling grounded, free, and loving.

From overcoming grief to nurturing self-compassion, vulnerability, and acceptance, these six essential sequences will help you listen to your heart.

This mindful vinyasa practice is just what you need.

Radical self-compassion is essential for the health and wellness of all human beings. Yoga provides a powerful way to practice it with our own bodies before practicing it with others. This flow is ideal for quickly honoring your body with both gentle movement and rest.

A style of yoga that intends to make you or your students feel safe and centered through grounding and breathing.

Even if you have chronic fatigue, fibromyalgia, or autoimmune diseases like Lyme or rheumatoid arthritis and have to spend part (or most) of the day in bed, you can still reap the benefits of Sun Salutations.

Yoga teacher Jordan Smiley, founder of the In Body Meant Project, shares a playful sequence to help you break patterns and get better acquainted with your body’s wisdom.

You can still receive the physical and mental benefits of beloved Sun Salutation from a chair. If standing is painful, difficult, or impossible, try this variation of Sun Salutation to feel more you more grounded, balanced, and at home in your body. Bonus: you can do it at your desk for a rejuvenating midday break.

Yoga is for every body and every level. If traditional Sun Salutation is not available to you, try this variation using a wall as support.

Does your family know exactly how to push your buttons? Sneak a way for a quick flow to reconnect with your true self.

Wondering how often you should clean your mat—and the best way to remove germs, dirt, and stink? Read on.

Is your sticky mat getting too sticky? Give it a good cleaning with one of these sprays. Plus, find out how to make your own.

You made this list possible. Here are the top 10 most-viewed sequences on yogajournal.com from the past 10 years.

You work hard. Doesn't your body deserve a break? This chair yoga sequence is perfect for workdays—or any day.

This sequence will help you access your inner wisdom to make decisions that keep you on your true life path.

Home is a feeling, not a place. Whether you are traveling or recently relocated, this sequence will help you find home within yourself.

Practicing Shoulderstand with a chair protects your cervical spine and allows for the security you need to turn within.