Yoga Sequences

Plus, new year intentions according to your zodiac sign.

Since ancient times, the shortest, darkest day of the year has been held sacred for quiet reflection and restoring hope.

Fill your cup first.

After a day of tackling moguls and black diamonds (or even the bunny hill), hit the mat with these poses that stretch your muscles and aid in recovery.

Sometimes all it takes is a small act of rebellion—like taking a side bend in a pose that doesn't call for it—to remind you to live a little. Or a lot.

Struggling to “achieve” Ustrasana? Trina Altman breaks it down using her Yoga Deconstructed method

This is a time to usher in change, expect the unexpected, and step into your truth. Here's how to flow with it.

Connect deeply with what matters.

When was the last time you gave thanks for you?

A practice to get rid of (super) annoying discomfort.

It's time to find your center. This practice for the full moon brings you back to your truest source of strength and stability—you.

Get ready to sweat it alllll out.

Just as it’s essential for archers to know how to string their bows, it’s important for yogis to learn how to properly engage their bodies in Bow Pose.

No more awkwardly waiting in Child's Pose while everyone else in class makes their way through warmups.

The Danish word describes a feeling of soothing comfort. And who doesn't want more of that in their practice?

Tap into your inner fire to find the balance, flexibility, and playfulness needed for this challenging posture.

If you find it challenging to sit still, intentional movement might be just what you need to rest and find balance.

Ever feel as airy and unstable as leaves swirling in the wind? That's your vata dosha out of balance. This slow yoga practice will help settle your energy and bring you back to calm.

One of the most basic yoga poses can remind you that handling the stress and anxiety of everyday life doesn't have to require effort.

All the poses, transitions, and anatomy know-how you need for your most successful attempt yet—whether you're taking class or teaching it.

Start with energy-balancing breath work, then move into postures that offer subtle depth and dimension.

In just 45 minutes, you'll feel grounded and confident.

All you need is 15 minutes.

You've got more than just tightness stored in your hips. Release whatever emotional gunk may be gumming up your gears with these block-supported poses.

If you're searching for some stillness today, this practice can help.

The changing of the seasons brings a new opportunity to ground down and find stillness through yoga.

Feeling unmotivated, frustrated, or all-around blasé? It’s time for some rest and recovery.

Just like the sun, you have to move in order to find balance.

And they feel damn good.

To build strength and flexibility, do take these yoga poses sitting down.

Yes, Baby Bakasana is a thing. And if you haven't tried it, here are four simple steps to get you there.

Want all the benefits of a big, heart-opening backbend without the big backbend part? These poses bring the same perks with less strain on your shoulders and low back.

Maybe it's not what you do that keeps you awake at night, but what you don't do. These three stretches can help fix that.

An ancient tradition that continues to deliver benefits in contemporary times.

You've tried everything else to ease your tension. Maybe it's time to opt for simple stretches that draw on contemporary science as well as thousands of years of traditional Chinese medicine.

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.

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.

Encourage ease in your 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.

The key is balancing all that stretching with strengthening exercises.

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.

A practice to empower your day.

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

The backs of your legs will thank you.

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.

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.

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.

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.

In this excerpt from her book, Restorative Yoga for Ethnic and Race-Based Stress and Trauma, Gail Parker provides valuable tools to help process stressful experiences and recover from trauma.