U of Yoga · Study topic

Sequences & Routines

Ready-to-follow yoga sequences and routines for mornings, evenings, athletes, desk workers and busy schedules.

Two women practicing Upward Facing Dog during a Sun Salutation sequence

Sun Salutation A and B: Surya Namaskar Step by Step With Breath

Learn Sun Salutation (Surya Namaskar) step by step: the 12 classic steps with breath, Sun Salutation A and B, benefits, modifications and how many rounds.

Woman doing a morning yoga routine on a mat indoors with sunlight streaming in

15-Minute Morning Yoga Routine: A Simple Sequence to Start Your Day

Try this 15-minute morning yoga routine: a timed, beginner-friendly sequence that loosens your spine, wakes up your legs and calms your mind before the day.

Woman demonstrating face yoga exercises with her hands

Face Yoga: 8 Exercises, Benefits and What Science Says

Face yoga explained: 8 easy facial exercises, a 7-minute daily routine and an honest look at what the science says about face yoga for lifting and wrinkles.

Office worker doing a desk yoga stretch while sitting in her chair

Desk Yoga: 10 Easy Stretches You Can Do at Work

Desk yoga for busy workdays: 10 easy stretches to do in your chair that relieve a stiff neck, tight shoulders, sore wrists and lower back in minutes.

Woman doing wall yoga with legs raised vertically against a wall

Wall Yoga: 12 Poses Using a Wall for Support (Beginner Routine)

Wall yoga made simple: 12 beginner poses using a wall for balance and support, step-by-step cues, benefits, safety tips and a free 28-day wall yoga plan.

Woman resting on a yoga mat with eyes closed during a bedtime yoga for sleep routine

Yoga for Sleep: A 20-Minute Bedtime Routine

Yoga for sleep: a calming 20-minute bedtime routine of 10 gentle poses and slow breathing to quiet your mind, release tension and help you drift off easily.