Yoga Sequences

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.

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.

A longtime yoga teacher explains how she brings MLK's words onto the yoga mat.

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.

A practice for feeling grounded and balanced.

This often-overlooked prop adds so much support to your practice.

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.

Reenergize and refocus–without the caffeine.

A practice to help you wake up and face the day.

Use this practice to find strength and empowerment in your own political path, especially when things get overwhelming.

Try this simple sequence the next time noises—external or in your head—feel overwhelming. Duck into a private space, put your phone on airplane mode, and practice moving with your breath.

This sequence from Iyengar Yoga teacher Kim Weeks will counteract the poor posture that comes from too much time hunching over devices.

Making time for stillness during a stressful school day is an act of self-love and compassion that can fill you up when you’re feeling depleted.

Try this classical Sivananda Yoga sequence which is designed to help practitioners develop self-awareness through self-mastery.

Vinyasa yoga teacher Irene Pappas shares her favorite practice for building lower-body strength and stability.

Try this practice, which emphasizes joint health and offers movements that can be incorporated into your daily life, to help maintain or improve mobility and stability for healthy aging.

Old patterns can feel impossible to escape, but with practice, you can make a shift. Even a couple minutes of these techniques from yoga teacher Tatiana Forero Puerta can help to calm your sympathetic nervous system (associated with the “fight, flight, or freeze” response) and activate your parasympathetic nervous system (“rest and digest”), making transformation more possible.

In her new book, Revolution of the Soul, social activist and yoga teacher Seane Corn details how ill and awkward she felt during her first yoga class and what kept her going back for more.

Powerful alternates that move your hips in all directions.

Also known as: how to perform at your best.

I always felt that yoga offered more than a great stretch or workout. It gave me a way to connect with others and myself at the same time.  You can find a bit of that feeling in this sequence.

Find your inner fire on the mat.

Use this sequence to find refuge from the clutches of chronic illness.

The founder of the American Viniyoga Institute shares insight on Viniyoga practices and a sequence for helping to manage addictive behavior.

Let's break down basic asana poses to focus on the foundation of your practice. Only with a strong base, is how to build a complex practice.

Better concentration has never seemed so attainable.

Build your strength for a better practice. Challenge your stability with poses to improve your overall strength.

Try Sama Vritti Pranayama (Box Breathing) when you’re stressed, anxious, or upset.

Try these alternatives to get all the same benefits without bearing weight on your hands and wrists.

Schuyler Grant, co-creator of Wanderlust and founder of Kula Yoga Project, shares her sequencing strategies for inversions.

Get deeper into your poses and stretches with a best friend or yoga partner.

Try this gentle practice of acupressure, asana, and meditation to support your healing process.

There’s a good chance you’re not working your back side as often as you should be. Here’s a home practice that will help you change that.

A practice to help you feel your best.

This quick practice will help you feel empowered, inspired, and less jittery for that important meeting.

We know that life can be overwhelming and stressful sometimes. Here, 30 different sequences that will help during those hectic times (and this week).

Want to to learn how to really embody your breath in order to take bigger, deeper breaths and rest more fully as a result? Read on.

By seeking inspiration, you may find that others are seeking it as well. Here are five channels that provide perspective and insight on how to stay true to yourself.

Transform your quarter-life crisis into a calling.

Plus, five smart ways to stabilize your muscles so you stay safe.

True intimacy is connecting with your most authentic self.

Practice yoga and meditation alongside Sarah Ezrin in Yoga Journal's four-week self-love series.

Miscarriage is an incredibly traumatic part of the child-bearing journey for many women. Here’s how yoga can help you reconnect to your body if you’ve suffered this loss.

You are enough. Recognize your worth and own who you are with this sequence.

It’s not always the right time to “open your heart.”

Plus, 8 poses that helped these trauma survivors heal.

You can’t bypass rage and skip ahead to forgiveness. Anger is a necessary and appropriate response to situations in which we’ve been physically or emotionally harmed, manipulated, or deceived. Here, domestic violence survivor and yoga teacher Liz Arch shares a sequence for releasing anger by truly feeling it first.

Your heart is a source of intuition and deep knowledge—but you may miss its messages when your (busy) mind rules. This sequence is designed to help you get out of your head and into your heart.

Working with the side body can be a powerful way to foster trust that anything is possible. Here’s a practice for the next time you’re craving limitless potential.

Plus, how to fix each to stay safe when you practice.

Feeling groggy in the morning? This meditation and yoga sequence will help you wake up and start your day on a positive note.

This home practice will help you transform your limiting beliefs into confidence.

Try these modifications for and alternatives to Ardha Parivrtta Agni Utkatasana (Half Rotated Standing Fire Log Pose).

How to maintain an optimal (natural!) spinal curve to breathe better, stand taller, and sit longer—on and off your meditation cushion.

Tweak your go-to routine so you build heat fast when the weather is cold.

Odds are you have overcome incredible obstacles—all of which have made you stronger. This sequence is designed to help you celebrate that strength.

It’s the year of the pig! Here’s a practice to help you welcome in a year filled with luck, fortune, self-care, and true alignment with your life’s purpose.