Yoga Sequences

This heat-building sequence with deep squats and advanced variations will turn up your internal temperature and help burn off anything leftover in your system.

No student should have to withstand knee pain in a pose. Here are simple modifications for five basic yoga poses to offer your students.

To clear your mind, energize your body, and focus on all you have to be thankful for, integrate these 8 poses into your practice.

A practice that combines energizing and calming principles (brahmana and langhana) has a balancing, or samana, effect to quiet that monkey mind.

Keeping your eyes open if your body is listless, your mind dull, or your heart heavy can be a challenge. This 5-pose flow will help awaken your energy for meditation.

To prime your body for winter health, try this gentle sequence designed to support the lymphatic system.

Author Susan Verde’s new book sends kids the message that imagination makes anything possible—and the yoga mat is a perfect place to explore it.

Internationally recognized yoga teacher and mother of two Janet Stone offers moms a pose to build strength from the inside out.

Photographer Robert Sturman shares 21 moving images and quotes from yogis around the world.

A skill that makes everyday movements easier—and safer.

Are you Type A? Is work more central to your day than breath? This 14-minute practice eases stress by boosting endorphins and dopamine—right at your desk.

Not everything we fear is worth avoiding. In the case of yoga poses, there are plenty of uncomfortable postures that offer amazing benefits.

Doctors of Osteopathic Medicine focus on treating the “whole person,” not just a symptom. We’ve spoken with the American Osteopathic Association for their tips on how yoga and osteopathic medicine are intimately linked.

Rina Jakubowicz wants you to let the season inspire your practice and make a commitment to let something go. Get centered with her sequence

Looking for the courage to open your heart? Power everything you do with love using these mudras from Dana Trixie Flynn.

Our writer spent a day with Annie Carpenter at YJ LIVE! and came away with a newfound respect for her feet. Use this sequence as your owner’s manual.

Got low back pain? Adopt these three slow, subtle yoga strategies from Tias Little to get more relief out of each practice.

Practice these backbends and inversions for increased flexibility and strength and feel the freedom of greater range of motion in your chest and shoulders.

This is a practice for mothers, focused on building your core—physical and 
emotional—to sustain you through the overwhelming love and challenges of motherhood.

This sequence is designed for mothers. The seated poses will fire up your core and help balance out a stressful day of parenting.

Designed especially for mothers, this core work with leg lifts and lunges is for those moments when children push you to your very edge.

This practice focuses on building core—a strong physical core and 
a strong emotional core to sustain you through the love and challenges of motherhood.

Olympic gold medalist in figure skating, lifestyle blogger, and TV personality in Los Angeles, Tara Lipinski gives YJ a peek into her practice.

Fight frenzied Fall energy with this grounding sequence designed for the outdoors. Go ahead, get your feet dirty and feel the earth between your toes.

The latest hybrid in the yoga-plus-sports trend, equestrian yoga, is designed to connect human and horse in the great outdoors.

Use Kathryn Budig's three-pose prep to wake up Parsva Bakasana's key players in your body and get geared up for takeoff.

Ever try a yoga pose and feel like your body just doesn’t make that shape? Erin Motz has three ideas to help you get your Flying Pigeon off the ground.

Let’s set the record straight about what really goes on at yoga festivals and events. No, you don’t have to speak Sanskrit fluently.

Kick off fall by resetting your intentions. Then link them with these three strong poses to seal in your new aims for the season.

Here’s a deep dive into the deep pose from Nikki Costello, that you can and should return to long after the 21-Day Yoga Challenge is over.

Find energetic and physical balance as you twist into Rope Pose.

Congratulations on completing our 21-Day Yoga Challenge! We we hope you’ve fallen in love with yoga that you want to adopt a daily practice habit.

As simple as Mountain Pose seems, it is immediately grounding—and portable! Keep this pose in your pocket to pull out and practice anywhere this fall.

The Olympic hopeful for U.S. Women’s Rugby shares how yoga helps her recover from the "elegant violence" of rugby and keeps her in the game at 40-plus.

The 24-year-old Olympic gold medal-winning snowboarder reveals how yoga helps her balance on and off the slopes.

Gwen Lawrence, the yoga coach for the New York Giants who has also worked on and off for the New York Rangers, the New York Knicks, and New York Yankee players including Alex Rodriguez, as well as many other athletes and celebrities, explains how she amps up her yoga game with weights, tackles tight spots, and challenges even the mightiest NFL players with Frog Pose.

Christen Press, the 26-year-old professional soccer forward who helped the U.S. Women's National Soccer Team win the 2015 FIFA Women's World Cup in July, explains how yoga and meditation “quiet the distractions” in her life and make her a more dynamic athlete. Plus: Her twice-daily Vedic meditation ritual.

Here, Johnston offers 3 hybrid moves that will get you out of your yoga rut AND give you a metabolic boost. Remember to warm up with Sun Salutations before beginning.

Cristi Christensen, co-founder of Yoga Surf Camp, a 180-minute workshop that combines beachfront yoga with surf lessons at Exhale Center for Sacred Movement in Venice, Calif., says yoga gives surfers the focus they need to charge a wave full force and the strength and flexibility they need to stay up. Plus: Must-do poses for building a strong core.

Dana Santas explains how her yoga-based moves help prevent injury and give players the full range of motion they need to excel in their sports.

Is it safe to get your om on at that time of the month? Teens, learn what yoga can teach you about listening to your body and practicing self-care.

Steal these three three core-building balance moves from The YogaSlackers to cultivate slackline-ready strength.

If you’re tossing and turning in bed at night, or have trouble calming your mind before going into meditation, spend a few minutes doing Nadi Shodhana, or alternate nostril breathing.

Feeling stressed or anxious at work but don’t have time to slip away for a calming lunchtime yoga break? We've got you covered.

On rainy days like the one we had today here in NYC, it's easy to succumb to feeling sluggish and blah. Here is a short, energizing flow designed to invigorate the body and calm and focus the mind. You’ll feel simultaneously alert, relaxed, and ready to make the best of your rainy day!

Kathryn Budig breaks down the components of this advanced arm balance then wraps it all together with how-to instructions for getting into this elusive peak pose.

We hear this question a lot: Is yoga enough to get stronger in inversions and arm balances, or should I start lifting weights too? We have the answer.

Take 10 minutes today to relax into this restorative posture, Viparita Karani (Legs-up-the-Wall Pose).

Try this sun salutation version from Kundalini teacher Joan Shivarpita Harrigan to feel reinvigorated and newly inspired on your mat!

Find inspiration in this affirmation to keep you on track with our 21-day yoga challenge.

If you’ve been working up the nerve to try Handstand what better time to push your practice to that next level than during the 21-Day Yoga Challenge?

Sniff sniff ... the last weekend of summer is almost here. Tackle back-to-school stress with Two Fit Moms' amped-up Sun Salutation, which will give you the energy you need to get the kids out the door on time.

In the next 3 poses, let's breathe, connect, and link body to mind to let go of expectations, the real killer of the moment.

If you feel discomfort, such as sudden and sharp pain that may indicate a serious injury, gently get out 
of the pose and tell your teacher.

Find inspiration in this affirmation to keep you on track with our 21-day yoga challenge.

In an increasingly fast-paced world that demands more of our attention and time, everyone is looking for a way to increase their energy. This Kundalini practice

Think of Kundalini Yoga as a technology you can use to activate your innate vitality and health through movement, mudra (ritual gesture), and mantra (sacred sound).

This Kundalini practice, passed down by Yogi Bhajan, the master of Kundalini Yoga, is designed to do increase your energy and metabolism.

People ages 21 to 41 who ate 5 to 10 grams of whole, dried shiitake mushrooms every day for four weeks experienced increased activity in their germ and disease-fighting cells.

Try these three books for a careful study 
of the history of modern yoga and its relationship 
to the South Asian traditions of yoga.

After a receiving diagnosis of multiple sclerosis, this Ohio-based athlete discovered that yoga 
helps keep his symptoms at bay and felt he had to share its healing power with others.

Inversions are a rite of a passage, testing your mental and physical boundaries. Learn how to conquer your fear.

This sequence efficiently activates the endocrine system, boosting your metabolism and creating new levels of youthfulness to balance your body and mind.

Play with balance and strength as 
you move step by step into Eight-Angle Pose (Astavakrasana).

Work on balance, arm strength, and hip opening 
in these prep poses for Astavakrasana.

Modify Intense Side Stretch (Parsvottanasana) if needed 
to find safe alignment for your body.

Stretch your outer hips and hamstrings, lengthens your spine and encourage quietude and self-reflection in Intense Side Stretch (Parsvottanasana).

Practice these four poses pre-hike to improve strength and stability for a safer journey and post-hike to ease any tight spots.

Yoga can’t reverse bunions that have already formed—only surgery can—but practicing certain poses can slow their advancement.

It depends on why you’re feeling dizzy. For instance, if the dizziness is due to dehydration, it can be alleviated or avoided.

To keep your body twisting and turning with ease, try this Simple Reclining Twist from teacher Barbara Benagh.

Keep your energy steady and strong for today’s yoga practice by eating small portions—often.

Try to cultivate self-compassion by including this reflection in your meditation or yoga practice.

Coordinate movement with your breath to really bring your poses to life. Learn how to pair breathing with different types of poses.

After a long day parked at your desk, are your hips telling you tales of tight, achy woe? Open your hips and boost flexibility with these poses.

Teachers often advise students to start their practice by setting an intention. Here's how to find the right intention to carry you through your practice.

Eddie Modestini, a longtime student of K. Pattabhi Jois and B.K.S. Iyengar, who will lead Yoga Journal’s upcoming online course, Vinyasa 101: The Fundamentals of Flow, reveals how often you should roll out your mat if you want to become a "serious" yogi.

These 9 poses will help you say goodbye to summer and transition into fall with grace.

Learn vegans and vegetarians can reap similar nutritional benefits for bones, teeth, tissues, and organs as fans of bone broth enjoy.

Big night out? Nerves are normal. Fortunately, yoga can help you to relax and put your best self forward.