Sequences

Know you're not going to have time for a full class? Sneak this strengthening sequence into your morning instead.

In traditional Ashtanga, certain poses are reserved until you've mastered preliminary postures. Pranidhi Varshney upends this approach and teaches you how to come into backbends, wherever you are in your practice.

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

Check out Trisha Fey Elizarde's author page.

House music and hip hop during yoga? Yes, please.

We promise you'll feel better afterward.

Got cranky hips or less-than-stable legs? Try this dynamic yoga practice to stretch and strengthen your lower body.

This practice will nourish your feet, ankles, knees, hips and spine.

This flow will help you activate and enliven your “whole-body core” and improve your balance and motor control.

Connect movement and breath in this creative (and accessible) yoga sequence.

Tapas (the burning away of impurities) is about so much more than building strength and stamina.

Try this accessible chair yoga sequence designed to reduce joint strain and boost your concentration, mobility, and strength.

This sequence, developed exclusively for Yoga Journal, can be done anywhere. All you need is a mat, a bolster,  two chairs, and access to a wall. 

Ease or prevent back pain with these 10 poses

Unravel texting-Induced tension and reconnect to you with these 8 liberating poses.

We count down your favorite yoga sequences of 2020 according to pageviews.

A sequence exploring Kaiut Yoga, an alternative to the fitness influence in the yoga industry helping people reconnect with their body’s inner wisdom.

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.

Learning to love our bodies through all of its stages is at the heart of this sequence. Let yoga teacher and model Erica Mather walk you through this self-love practice, and find out how to work through your body's limitations—whatever they may be.

Yoga teacher and YJ cover model Sara Clark shares her journey toward courageousness, plus an asana practice and mantra to help you feel confident in your own skin.

Yoga teacher Nikki Myers shares the sequence she finds most effective for recovering addicts.

Try this chest- and heart-opening flow to connect to your authentic Self.

Learn how Rizopoulos uses smart sequencing to establish a strong foundation in yoga practice.

Secure the foundation for a safe vinyasa practice with this thoughtful, challenging sequence from Natasha Rizopoulos.

Practice this sequence, designed to relieve chronic pain and increase flexibility.

Move into backbends more safely, knowing you can consciously engage the muscles needed to protect the lumbar spine.

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.

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.

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

Build strength through the belly, side waist, glutes and back with core strengtheners for those of us who don't have all day to hit the gym.

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

Cooped up inside waiting out winter's deep freeze? This practice would be a wise use of your time.

These vinyasa flow sequences will create a focus on breathing and self-energy while targeting specific areas of the body.

Check out YJ Editors's author page.

Check out YJ Editors's author page.

Yoga teacher to Britney Spears shares a sequence to stay calm + centered, no matter how busy life gets.