Yoga Sequences

When done properly, twists have the potential to help your low back feel great. Here are three poses to help you relieve low back pain.

Use this mini sequence—from Down Dog to Half Moon Pose—as a fun moving meditation to find core and leg stability that may help you balance, even momentarily, in Handstand.

A chair practice offers the pregnant body support and helps to create the space it so desperately needs. This sequence feels so good that you will want to continue with it—even after baby.

Yoga poses are often taught on an assumed thin, fit, able, and fairly flexible body. Discover how Curvy Yoga challenges what you thought you knew about the practice.

Your yoga mat is the perfect place to explore and reconcile the core dilemma your Enneagram number has revealed. Start here.

These creative styles will not only activate new muscle groups but also give you a new perspective on the practice. Find out which hybrid is right for you.

This sequence will cultivate the curiosity, stamina, and strength you need to move deeper into your yoga practice and make lasting change in other areas of your life.

The following sequences draw from ancient Taoist and Tantric energy practices as well as modern science.

These poses help to awaken the psoas, activating different parts of the muscle so that it’s ultimately easier for the brain to fire it up.

Hip openers aren’t always the answer.

Do you practice yoga regularly but still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this muscle-and fascia-freeing flow to tune up the lateral sides of your body.

If a sequence makes our end-of-the-year top 10 list, it's one worth saving. Tuck these 10 practices away somewhere you'll be able to find them on days you're in need of a tried-and-true flow.

Annie Carpenter dove deep into the core at YJ LIVE! San Diego, offering accessible alignment cues and a creative sequence to help maximize core stability.

Yoga teacher Giselle Mari shows you how to use your chakras to resolve any negativity or emotional issues holding you back so you become a lighter, brighter version of you.

This sequence is designed to help you ease tension by putting your spine through its full range of motion.

In this excerpt from her new book, Every Body Yoga, Jessamyn Stanley inspires first-time yogis by getting real about what will get them on the mat. (Even yogis with a long-term relationship with yoga need to read this!)

Every yogi can melt hip tension with this Monkey Pose sequence (with mods!) from the yoga teacher, body-positive advocate, and Instagram star.

The quest to press into Handstand can look like a lifelong journey for most of us, but Primal Yoga creator Liz Arch is full of game-changing tricks. Use this creative drill to refine your core strength—then practice your press.

Amy Ippoliti is masterful at breaking poses down into their individual components, making them accessible and beneficial for all levels and body types. Here, her creative and thorough new pathway to Urdhva Dhanurasana.

If you’ve mastered Bakasana and are ready to take your arm balance practice to the next level, try incorporating these Bakasana toe-taps into your routine.

The six poses, adapted from the Yoga for Climbers online course developed by pro climber and yogi Heidi Wirtz and Climbing magazine, will help you stay strong and flexible so you can climb harder and stay injury free.

Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities like running, cycling, and hiking.

Boost energy flow in the body with this dynamic practice, representing the air element to counterbalance Kapha’s earthy and watery nature.

Move built-up fire energy from the belly through the rest of the body to balance the Pitta dosha and combat its tendencies for competition and overheating.

Balancing the air and ether of your Vata dosha with the opposing energy of the earth element can help ease the anxiety, nervousness, fatigue, and digestive issues Vatas are prone to.

Whatever the root cause of your slumping, your yoga practice can help alleviate any resulting pain or dips in mood by bringing more balance to the muscles in your chest, upper back, and neck.

Move step by step with power and balance into Ganda Bherundasana.

Open your chest and shoulders and strengthen your arms, back, and core with these prep poses for Ganda Bherundasana.

Stretch the upper back, spine, and shoulders; opens the chest; help release chronic tension in the shoulders and neck in Extended Puppy Pose.

Not only is Liz Arch's practice powerful, she also has an incredibly kind spirit despite having been the 
victim of domestic violence. Find her story here.

Get strong and flexible so you can climb harder and stay injury-free with his sequence is adapted from the Yoga for Climbers online course

The $1,000 yoga mat is here, and it's not a joke, says Cedric Yau, founder of BallerYoga, a yoga mat company targeted at "Athletes who have Everything and Desire Nothing" that launched last week.

In honor of the Fall Equinox, yin yoga teacher Danielle March offers a sequence to help you gain some perspective and insight on your own summer growth.

Infuse each asana with an empowering affirmation to fully embody the qualities of each pose both physically and mentally. Practiced daily, this sequence may repattern your mind, body, and spirit.

We challenged writer Ryan Peacock to crack his girlfriend’s resistance to yoga. Can he sweet-talk her into taking six classes in a week—and actually liking them?

Los Angeles-based yoga teacher Clio Manuelian offers an inversions-focused plan to prepare the body and mind to open to the insight of meditation.

In honor of National Yoga Month, Two Fit Moms is offering you this eight-pose flow that will help you reap the cardiovascular benefits of yoga.

This week, Los Angeles-based yoga teacher Clio Manuelian offers an invigorating and grounding inversions-focused plan to prepare the body and mind to open to the insight of meditation.

This week, Los Angeles-based yoga teacher Clio Manuelian offers an invigorating and grounding inversions-focused plan to prepare the body and mind to open to the insight of meditation.

This week, Los Angeles-based yoga teacher Clio Manuelian offers an invigorating and grounding inversions-focused plan to prepare the body and mind to open to the insight of meditation.

This week, Los Angeles-based yoga teacher Clio Manuelian offers an invigorating and grounding inversions-focused plan to prepare the body and mind to open to the insight of meditation.

This five-day practice will help you discover and embrace the power of sitting every day.

Practice moving your attention into your chest and heart space, where you receive and give love.

Putting a twist on your go-to poses can breathe new life into your practice. Try this sequence, packed with nontraditional variations on classic asanas.

Benjamin Sears has devised a plan for the week to help you strengthen the foundation of your home practice. Get ready to take it to the next level with twisting lunge variations, abdominal work, and hip openers.

Use this sequence by Benjamin Sears to set the tone for a strong, daily home practice. Take our daily practice challenge in honor of national yoga month, right here.

Make home practice a habit by committing to your mat for the next 30 days with fresh sequences and daily practice plans for each week of the month from esteemed teachers and YJ contributors.

Check out Colleen Saidman Yee's author page.

Enjoy robust breathing, a free mind, and a bird’s-eye view with a light heart.

This 
sequence will free up space for energy to flow, helping 
your organs function optimally for greater 
mental clarity and endurance.

Feel 
the relationship between your core and steadiness in preparation for meditation.

Colleen Saidman Yee, who leads our upcoming Yoga for Inner Peace online course, explains the importance of getting in touch with your roots as part of your personal journey toward inner peace.

As yoga grows, so do the misconceptions about it. Here, Stephanie Snyder sets the record straight on 8 myths getting between you and your yoga bliss.

Colleen Saidman Yee, who leads Yoga Journal's upcoming Yoga for Inner Peace online course, discusses the importance of letting yourself feel sad, and demonstrates a sequence to release grief and other festering emotions.

Do you hear friends saying they're not fit enough for yoga? Here's how to convince them yoga is more than physical exercise.

From opening the body to stabilizing a pose, there are many ways the wall can assist you in your yoga practice. Discover 8 ways to modify, deepen, and explore poses with the one prop everyone has at home.

Colleen Saidman Yee, who teaches Yoga Journal's upcoming Yoga for Inner Peace online course, demonstrates a rocking sequence for fighting fear and promoting positive thinking.

The mudras and the Reiki hand positions can be used in tandem with the Yees’ asana sequence or separately to help you find calm.

This combination of restorative yoga, meditation, essential oils, and Reiki—
from dream team Colleen Saidman Yee and Rodney Yee—will help 
ease anxiety and insomnia to deliver your best night’s zzz’s.

In Yoga Journal's upcoming online course, Yoga for Inner Peace, Colleen Saidman Yee offers yogic practices to transform your body, mind, and heart, and support YOU in your personal journey toward inner peace.

Open your chest and find proper alignment after a tough standup paddleboard workout. This beginner SUP yoga sequence will get you started.

Do you practice yoga regularly but somehow still feel “stuck” in certain spots?  Senior Yoga Medicine teacher Allison Candelaria created this muscle- and fascia-freeing flow to tune up the whole front line of your body.

Want to avoid asana burnout? Amy Ippoliti says the trick is all in optimizing functionality by engaging the deep stabilizers while finding ways to give the major movement muscles a break.

Warm up for Eagle Pose with these three prep poses that will open your shoulders and hips.

This flow helps foster both self-love and compassion for others.

We look at three of the riskiest poses commonly practiced in yoga and how to modify them for your and your students’ safety.

During pregnancy the body changes rapidly, but if we use our yoga practice wisely, we can support these changes, making us strong and flexible in all the right places for easier labor, delivery and recovery.

Celebrate the summer solstice and second International Day of Yoga with Shiva Rea's Prana Flow pranams, a healing movement meditation featuring whole-body prostrations to the earth.

Naturalist John Muir once said, "The sun shines not on us but in us." With this sentiment in mind, Two Fit Moms honors the summer solstice with this heat-producing flow.

Yogi and two-time Olympic medalist in hurdling, who’s going for her third medal this August in Brazil, opens up about her practice.

Listen to your body to find your natural limits and healthy boundaries—along with core power, strength, and inner peace.

Move step by step into Garudasana with strength and balance. Eagle Pose improves balance and stretches your calves and upper back.

Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the backside of your body.

Army veteran, motivational speaker, yoga teacher, and double-amputee Dan Nevins shares his go-to, must-practice poses for staying grounded, focused, and connected to his body.

Yoga teacher Shauna Harrison shows us how TRX can benefit both beginners and more experienced yogis. Learn how to incorporate this it into your routine.

Let’s face it, a lot of what we do with our bodies on the mat looks a bit ridiculous. It’s healthy to take a step back from time to time, lighten the mood, and note the absurdity of it all.

Finding ease and fluidity in your physical movements encourages flexibility and suppleness in your thinking. Try these three poses to open your mind.

Exercises to increase strength.

Yoga teacher Karly Treacy says boxing is a more natural fit for yogis than you might you think. Learn why. Then try this perfect sequence to stretch your out post-spar.

Like so many, YJ LIVE! Presenter Eric Paskel had a profound respect for Prince. Here he offers a core-crushing mini practice to the song “Controversy” as a tribute.