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Yoga Sequences

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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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Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Yoga For Beginners Flexibility, Yoga Poses For Beginners, Yoga Terminology, Yoga Master, Sister Quotes, Daughter Quotes, Mother Quotes, Father Daughter, Family Quotes

EASY POSE (SUKHASANA)

Sit in meditation for 5-10 minutes. In meditation, keep your eyes open, gaze downward, and breath natural. Do not manipulate your breath as you would in pranayama. Consciously place your mind on the sensation of your breath. When you notice that your mind has strayed—which will happen and is totally fine—gently, but firmly, replace your mind on the feeling of the breath. This is not about holding any particular state of mind; it is about waking up, letting go, and coming back.

Rest here for 10 minutes. A bolster on your thighs grounds them (landmark Here the added weight of the bolster also helps to enhance apana, the downward-moving energy that is related to letting go. Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Master, Home Yoga Practice, Corpse Pose, Learn Yoga, Yoga Journal, Restorative Yoga

CORPSE POSE (SAVASANA) VARIATION, WITH A BOLSTER

Rest here for 10 minutes. A bolster on your thighs grounds them (landmark 1). Here the added weight of the bolster also helps to enhance apana, the downward-moving energy that is related to letting go.

Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Handstand Pushup Progression, Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Master, Home Yoga Practice, Learn Yoga, Leg Work, Yoga Journal

CONSTRUCTIVE REST

Hug your favorite subject (yourself) and rest here for 1-2 minutes; switch arms and repeat.

Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Handstand Pushup Progression, Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Master, Home Yoga Practice, Learn Yoga, Leg Work, Yoga Journal

CONSTRUCTIVE REST

Hug your favorite subject (yourself) and rest here for 1-2 minutes; switch arms and repeat.

Apply landmark moving down to go up. Press your shoulders, arms, and palms down to open your chest. Come out through Bridge on the block—one foot at a time. Feel the very moment each foot touches. Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Master, Home Yoga Practice, Learn Yoga, Leg Work, Yoga Journal, Vinyasa Yoga

LEGS-UP-THE-WALL POSE (VIPARITA KARANI) VARIATION, WITH AN INVISIBLE WALL

Apply landmark 4, moving down to go up. Press your shoulders, arms, and palms down to open your chest. Come out through Bridge on the block—one foot at a time. Feel the very moment each foot touches.

Exhale to twist, inhale back to center; repeat 8 times each side. Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Master, Home Yoga Practice, Foam Rollers, Learn Yoga, Leg Work, Yoga Journal

SUPINE TWIST VARIATION, WITH A BOLSTER AND BLOCK

Exhale to twist, inhale back to center; repeat 8 times each side.

Press your toes down to lift your chest. Also, moving the fronts of your thighs to the backs of your thighs and NOT letting your pelvis tuck under will support and protect your back (landmark This is what we discovered in the yoga “don’t. Yoga Terminology, Yoga Master, Home Yoga Practice, Yoga Strap, Learn Yoga, Leg Work, Yoga Journal, Vinyasa Yoga, Yoga Fashion

CAMEL POSE (USTRASANA) VARIATION, WITH BLOCKS

Press your toes down to lift your chest. Also, moving the fronts of your thighs to the backs of your thighs and NOT letting your pelvis tuck under will support and protect your back (landmark 1). This is what we discovered in the yoga “don’t.”

Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Master, Home Yoga Practice, Bridge Pose, Learn Yoga, Leg Work, Yoga Journal

BRIDGE POSE (SETU BANDHA SARVANGASANA)

Press down with your shoulders, hands, and feet to go up from the belly button (exploring the dynamic pairing of tucking and tilt- ing and landmark 4). Many people get confused and try to lift up by tucking the pelvis and leading with the tailbone. But you cannot create a back- bending shape in the spine by tucking the pelvis. If you do tuck, you’ll create external rotation in the thighs, which makes it impossible to properly use your legs.

Breathe smoothly as you roll down. Press your palms on the fronts of your thighs (landmark See if you can roll down without letting your feet pop up. Think of your front body moving into your back body. Yoga Terminology, Yoga Master, Home Yoga Practice, Learn Yoga, Leg Work, Yoga Journal, Vinyasa Yoga, Yoga Fashion, Yoga Sequences

STAFF POSE (DANDASANA) VARIATION, WITH ROLL DOWN

Breathe smoothly as you roll down. Press your palms on the fronts of your thighs (landmark 1). See if you can roll down without letting your feet pop up. Think of your front body moving into your back body.

Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Yoga Sequences, Yoga Poses, Yoga Fitness, Yoga Neck, Yoga Terminology, Yoga Master, Home Yoga Practice, Learn Yoga, Leg Work

HERO POSE VARIATION, WITH WRIST OPENING

Circle your wrists in both directions 5 times.

Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Yoga Terminology, Yoga Information, Yoga Master, Home Yoga Practice, Gentle Yoga, Learn Yoga, Yoga Block, Yoga Moves, Yoga Journal

EAGLE POSE (GARUDASANA) VARIATION, WITH A FOLD AND A BLOCK

This pose counters Half Moon and Figure 4 with a twist. It widens the back body and is a great prep for the upcoming back- bending sequence.

Want to learn yoga sequencing from a pro? Master teacher Cyndi Lee combines asana and Tibetan Buddhism to create slow flow vinyasa classes with a contemplative touch. Yoga Terminology, Yoga Master, Home Yoga Practice, Mountain Pose, Yoga School, Learn Yoga, Leg Work, Yoga Journal, Vinyasa Yoga

HALF MOON POSE (ARDHA CHANDRASANA)

This is a big expression of Standing Leg Rotation #2 (landmark 1). Many mistakenly think the top leg is externally rotated, but it hasn’t moved from Mountain Pose alignment, even though it’s in the air. It’s the bottom leg that is externally rotated. (Just look at the relationship of the thigh, or femur, to the pelvis).

Try these modifications for and alternatives to Ardha Parivrtta Agni Utkatasana (Half Rotated Standing Fire Log Pose). Yoga Nidra, Vinyasa Yoga, Yoga Sequences, Yoga Poses, Yoga Terminology, Yoga Lessons, Learn Yoga, Namaste Yoga, Standing Poses

FIGURE 4 VARIATION, WITH A TWIST

Twist on an exhalation, lengthen spine on an inhalation.