Yoga Sequences

Plus, a practice to help you learn how to stay safe when you practice, too.

From embracing the wobble to honing your drishti, here’s how time on the slopes affected one yogi’s practice on her mat.

There’s nothing like a bad case of low back pain to make you lose your faith that you’ll ever be pain-free. Good news: These sequences will help you find relief.

Are you ready to fly?

Looking for a head-to-toe re-boot? This practice will balance your chakras and help you feel like a new yogi.

Feeling stuck in your yoga practice? Learn how to practice yoga at every stage of life—from adolescence and childbearing years to perimenopause and postmenopause

Because we know you’re tired of crunches.

Here’s everything you need to know to prevent low back pain in twists, as well as use your twisting practice to help ease low back pain.

Enjoy your postmenopausal years by caring for yourself and continuing a steady yoga practice.

Pain and discomfort can be gone with these therapeutic asana sequences from pelvic-floor expert and yoga teacher Leslie Howard.

Many women find that their once fast-paced and aggressive yoga practice mellows into longer-held, sustained poses.

Learn how to hug your torso and thighs together and lengthen upward to find balance in this challenging pose.

Whether you’re antsy after being cooped up for a while, jet-lagged, or seriously stiff, here’s your new post-flight go-to.

Want to challenge your stability and coordination? Grab a yoga bolster and try these four surprising moves.

Many women have found that yoga, including restorative and supportive poses, can ameliorate the undesirable side effects of menopause, including hot flashes and more.

Yoga can help teenagers be more at peace with their bodies and hear the messages of their own heart more clearly.

Feeling a little anxious before take-off? Find an empty-ish space near your gate to practice these postures.

When we're talking about hormonal imbalances in women, stress management is a good place to start. This yoga sequence will calm your nervous system and detox your organs.

Between your early 20s and around 35, PMS peaks and complex life issues add pressure and emotional twists that can be hard to navigate. Here's how yoga can help.

Yes, even in economy.

Your yoga practice is as strong as your feet. Practice these sequences to help build stability in your yoga practice.

There’s no need to wait until you arrive at your destination.

Move beyond body positivity and focus on finding your true self. This sequence, designed as a vehicle to help you turn your gaze inward and identify the instrument of authenticity inside you, will leave a lasting impression.

It’s all too easy to put ourselves down. Here’s how to use your practice to stop, once and for all.

Wish you could jump inside the mind of a master teacher as she designs a sequence? Here, this teacher’s teacher gives us a look at how she created a SmartFLOW sequence to help you keep your hips free and your spine healthy—both on and off the mat.

We're not surprised Downward-Facing Dog took the lead as the most-searched yoga pose on Yoga Journal’s site in 2018, since it's the foundation of many sequences. But the six poses to follow were unexpected.

It's not too late to read the top Yoga Journal articles of 2018.

Even after a disagreement has ended, the effects can linger. Here’s how to foster communication and love after a fight.

No bolsters, blankets, or blocks? No problem. Here’s how to set yourself up for a supremely relaxing practice, minus the props.

Falling out of Tree Pose? Learn how to build a solid foundation from the ground up with these yoga sequences that target the leg muscles.

You change as you get older—and your yoga practice should, too. Here’s how to tweak your Sun Salutation during three key phases of your life.

Learn how to go with your gut.

Remember what the season is really about?

Before you know it, Chaturanga will be a breeze.

Looking to cultivate more connection with yourself—and with others? Want to experience the oneness versus otherness so many yoga teachers talk about? This sequence will show you how.

Keep your abs and stomach strong and fit with these yoga poses to fire up the core and strengthen the rest of the body.

From easing low back pain to improving digestion, twists are incredibly beneficial. Here’s how to deepen any twist by using a prop you definitely have at home.

Who says breast cancer awareness should stop after October. Here’s how you can do your part by simply posting a yoga pose on Instagram.

Unsure what Sanskrit word your yoga teacher is calling out during class? Learn the foundational beginner yoga poses every yogi should know as you continue to develop more skill and flexibility in your practice.

Looking to release tension or tightness in the neck and shoulders? These 10 sequences will help support your yoga practice with poses to release pain and strengthen the upper body.

Use these exercises to experience a different kind of strength and ease in your body.

Try these eight ways to practice with a dowel and watch it quickly become your new favorite yoga prop for back pain.

Strengthen your core and build upper-body strength so you feel more comfortable in any inversion.

Grab a resistance band and challenge your strength—rather than exploit your flexibility.

It's important to protect your wrists in any yoga pose—but Wheel Pose is notorious for causing wrist pain or soreness. Here’s how to be mindful of the risks to your wrists.

When the clocks turn back an hour, there’s a good chance fatigue, fogginess, and restless energy in the evenings will set in. Here's how yoga can help you find a new rhythm.

Sticking to something you set out to do—especially when it challenges your go-to habits—takes discipline. Here are four ways to strengthen your determination by the end of this week.

Here’s how one yoga teacher’s relationship with her mother has evolved thanks to their shared yoga practice. Plus, a customizable sequence to inspire you to practice with your mom, too.

Whether you’re looking to find more compassion in your life or simply want to counteract the effects of sitting at your computer all day, this supportive and strengthening yoga sequence will awaken your heart, body, and mind.

Fall is a time of transition—and transformation. Here’s a flow to help you handle anything that comes up this season, and release what’s no longer serving you.

If this week’s news cycle retriggered your own traumatic experience, you aren’t alone. Here, Sarah Platt-Finger shares her own empowering path toward healing and a grounding sequence to help you reclaim a sense of steadiness and ease.

Try these RESTORE yoga stretches at home.

This Kundalini Yoga kriya, or sequence, from teacher Karena Virginia will strengthen your aura and protect you from bad energy.

This yoga sequence will help awaken your inner muse. Active poses open you up to get creative juices flowing, while restorative ones give space for your inspiration to bloom.

Feeling down or anxious about the end of the weekend? Try one (or all!) of these uplifting yoga poses to change your mood—stat.

With only a couple of weeks to train for the race, John Douillard and his family used these Ayurvedic techniques to get to the finish line.

The pop star and frontwoman shares how her daily practice inspires her creativity and makes her feel protected.

Here's how Yin Yoga could help you find more balance in your practice and your life.

YJ senior editor Meghan Rabbitt caught up with YogaGlo's Kathryn Budig and life coach Ash Cebulka to learn how to navigate change with grace. Plus, Kathryn shares four poses for embracing transition.

Who says you can’t relax and recharge at the same time?

Looking for a fun summer challenge? Here are 10 advanced poses perfect for tackling on the beach, or wherever your summer takes you.

Starting to slouch? These stretches will help.

Yoga teachers, we want to see your best sequence! Find out how to submit yours for a chance to share it with our readers and win a gift card you can spend on new clothes, props, and more!

These simple moves will powerfully balance your legs, pelvis, and spine whether you're at your desk, out and about, or on the mat.

Whether you have chronic low back pain, herniation, osteoporosis, or trouble with your SI joints, these supported variations will help you enjoy the benefits of Triangle Pose with ease.

This Pride month sequence cultivates self-compassion and self-acceptance. Not only will it help you heal, it will inspire you to help others in their journey toward self-love.

Seems like there's no better time than International Day of Yoga to remember our interconnectedness with all human beings—and do something to help promote the well-being of everyone. Here, master teacher Amy Ippoliti shows us how.

Cultivate compassion, embrace your imperfections, and find more ease of being by using props in this supportive sequence.

You don’t need a juice cleanse or cabbage diet to detoxify this summer. This sequence will improve your digestion, boost your strength and flexibility, and leave you feeling great.

It’s easy to get discouraged when you slide back into old patterns. Encourage patience for yourself and others with this balancing sequence.

Practice this hip-opening sequence regularly to help you release energy from unprocessed grief.

Stay on course with this sequence to help you break habitual patterns and develop the strength and courage to face life's challenges.

These simple postures from Josh Summers will also help enhance the circulation of this vital energy.

Practice at home on the regular? We do, too! While this is a great option, streaming yoga without a live teacher can lead to common mistakes. Top online teachers share what they think we do wrong and give their tips on improvements we can make.

Learn what muscles are activated when you jump back to Chaturanga or Plank Pose, and how to do it safely.

Get inspired.

Yoga is thousands of years old, but it's also constantly new and changing, as creative teachers discover genius ways to enhance or modify traditional poses. We asked 9 of our #YJInfluencers to share their favorite "new" or innovative pose, why they love it, and explain how to get into what may be a somewhat unfamiliar shape.

Spring is a time of regeneration, growth, and expansion. However, according to Traditional Chinese Medicine (TCM), spring can also be a time when feelings of irritability, frustration, or anger sink in. This free-flow sequence can help.

This empowering sequence from #YJInfluencer Denelle Numis will help you overcome fear and take on your next big challenge.

If you practice Kundalini Yoga, you know you have 10 bodies, not one. Here's the lowdown on all 10 bodies, plus a sequence to awaken them.