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Yoga Sequences

These yoga sequences from expert teachers will help you establish a daily home practice, work on specific areas of the body, and find your zen on the mat. Enhance your home yoga practice with these poses and sequences from our Yoga Journal expert teachers.
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Yoga Journal
a woman sitting on the floor with her laptop in front of her, doing yoga
Yoga Flows
Yoga With Adriene
Home Yoga Practice
Upward Facing Dog
Yoga Youtube
Cobra Pose
Downward Facing Dog
Dog Poses
Gentle Yoga
These 15-Minute Yoga Flows Will Transform Your Day
These 15-minute yoga practices are perfect for the days when you only have about 15 minutes to spare. ⁠
a woman is doing yoga on the floor
Props Free
Feeling Burnt Out
Relax Your Mind
Vinyasa Flow
Calming Music
Yoga Journal
5 Restorative Yoga Practices to Relax Your Mind—And Body
Looking for a practice to wind down your body and your mind this weekend? We've got you covered.⁠ ⁠ Whether you're looking for a 5-minute practice or a longer prop-free flow, there's a restorative sequence for you. In this round-up, you'll find a class that fits your exact needs.⁠
a woman in a green sports bra top is stretching her arms out to the side
15 Minute Morning Yoga
Morning Yoga Workouts
Kapha Dosha
Exercise Home
Yoga Iyengar
Namaste Yoga
Warm Up With This Kapha-Balancing Yoga Practice
You may be feeling a *little* cold right now. (Hey, it's winter.)⁠ If you're looking to balance your kapha dosha, try this invigorating flow from Larissa Hall Carlson. In 40 minutes, you'll invite warmth and strength into your body.⁠
a man standing on one leg while holding a green block in the other hand and doing a handstand
Yoga Sequences
Yoga Videos
Vinyasa Sequence
Yoga Blocks
Yoga Block
You're Invited
Block Party
This Vinyasa Practice Is What You Need
Looking for a flow to kick off the weekend?⁠ ⁠ This vinyasa practice from Rocky Heron is exactly what you're looking for. Using yoga blocks, you'll move through restorative and strengthening postures in a way that makes you—and your body—feel at ease.⁠
Looking to switch up your practice?⁠ Grab a strap—and try this sequence from Rocky Heron. In these 12 restorative postures, you'll find a sense of ease and space. After this practice, you'll want to flow through these postures with a strap—all the time.⁠ King Pigeon Pose, Rest And Recovery, Restorative Yoga Poses, Corpse Pose, Release Tension, Pigeon Pose, Yoga Props
King Pigeon Pose
Rest And Recovery
Restorative Yoga Poses
Corpse Pose
Release Tension
Pigeon Pose
Yoga Props
12 Restorative Poses You Need Right Now
Looking to switch up your practice?⁠ Grab a strap—and try this sequence from Rocky Heron. In these 12 restorative postures, you'll find a sense of ease and space. After this practice, you'll want to flow through these postures with a strap—all the time.⁠
a woman laying on the floor with her arms and legs stretched out in yoga poses
Yoga Shoulder
Yin Yoga Sequence
Yin Yoga Poses
Yoga Nature
Rounded Shoulders
Improve Your Posture
Yoga Techniques
Yoga Sequence
A Yin Yoga Sequence to Stretch Your Shoulders
Dealing with tight shoulders is...the worst. ⁠If you're looking for a practice to stretch and soothe them, consider this sequence from Neeti Narula. In this Yin Yoga flow, she offers poses that will make your shoulders feel brand new again. ⁠
a man doing a yoga pose with the words side into strength with this sequence all you need is a blanket
Building Strength
Plank Pose
Surya Namaskar
Yoga Blanket
Bridge Pose
Hip Lifts
Slide Into Strength With This Sequence
Think a blanket can't be used in a sequence focused on building strength? Think again.⁠ In this sequence from Rocky Heron, you'll work on strengthening your muscles while using a common prop—a blanket. This practice will engage your abs, legs and arms. ⁠
Woman practices a beginner's sequence at home Restorative Sequence, Hip Openers, Cool Yoga Poses, Move Your Body, Yoga Poses For Beginners
Restorative Sequence
Hip Openers
Cool Yoga Poses
Move Your Body
Yoga Poses For Beginners
10-Minute Practices for Beginners That Can Be Done Anywhere
Only have a few minutes to spare? No problem. These 10-minute practices for beginners are the perfect way to fit in a quick flow.⁠ ⁠ Even if you're not a beginner, these sequences give you the reset you need. Whether you're looking for a power flow or a restorative sequence, you'll find exactly what you need.⁠
Yoga teacher demonstrates a forward fold as part of a sequence for the Winter Solstice Winter Solstice Yoga, Grounding Yoga, Hip Opening Yoga, Mountain Pose
Winter Solstice Yoga
Grounding Yoga
Hip Opening Yoga
Mountain Pose
Celebrate the Winter Solstice With This Grounding Yoga Flow
The shortest, darkest day of the year is a time for reflection. It's also an occasion to celebrate all you have learned this year—and to look forward to what's ahead.
Pregnant woman practices Warrior I Pose Chair Pose Variations, Strong Workout, Prenatal Classes, Chair Pose, Core Work, Being Pregnant
Chair Pose Variations
Strong Workout
Prenatal Classes
Chair Pose
Core Work
Being Pregnant
A Prenatal Sequence for When You Still Want a Strong Workout
Being pregnant doesn't mean you can't practice a challenging sequence. (Yes, really.) ⁠In this piece from Sarah Ezrin, she offers a strong prenatal sequence for when you're looking for a tough workout. ⁠
a woman doing yoga poses with the words, a side plank sequence that encourages you to bend the rules
Triangle Pose
Side Plank
Tree Pose
Yoga Practice
A Side Plank Sequence That Encourages You to Bend the Rules
Do you ever just want to... bend the rules a bit?⁠ ⁠ In this sequence from Sarah Ezrin, you can do just that. This sequence will allow you to bring a new sense of wonder and curiosity to your practice—and lead you to Side Plank Pose. ⁠
Don't let wrist pain stop you from practicing Sun Salutation A. In this piece, Jenny Clise shows you how to modify Sun Salutation A for wrist pain. No more pushing through wrist pain in order to practice your favorite sun salutation. Sun Salutation A, Sun Salutation Sequence, Yoga Sun Salutation, Dolphin Pose, Wrist Injury, Wrist Pain
Sun Salutation A
Sun Salutation Sequence
Yoga Sun Salutation
Dolphin Pose
Wrist Injury
Wrist Pain
How to Modify Sun Salutation A for Wrist Pain
Don't let wrist pain stop you from practicing Sun Salutation A. In this piece, Jenny Clise shows you how to modify Sun Salutation A for wrist pain. No more pushing through wrist pain in order to practice your favorite sun salutation.
a woman is sitting on the floor in front of a yellow couch and looking up
Cardio Routine
Yoga Body
Yoga Tshirt
Breathing Techniques
Improve Mental Health
Yoga Health
Hormone Imbalance
The Yoga Sequence Every Woman Needs If She's Going Through a Hormonal Imbalance
The Yoga Sequence Every Woman Needs If She's Going Through a Hormonal Imbalance
two women sitting on the floor with their hands together
Meditation Meaning
Kundalini Meditation
Yoga Kundalini
Yogi Bhajan
Believing In Yourself
Yoga Essentials
Yoga Barre
Relaxing Yoga
A Beginner’s Guide to Kundalini Yoga
Practice This Kundalini Meditation When You're Having Trouble Believing In Yourself
a woman is doing yoga with her dog in the living room while looking out the window
Backbend Poses
Yoga Backbend
Wheel Pose
Body Awareness
7 Gentle Backbends for Beginners (Or Anyone, Really)
These 7 Mild Backbends Feel Just As Amazing As Wheel Pose