Well, we have got you covered. In this article, we will take you through a custom yoga sequence that works on different parts of the body to help you stay fit. So, let us hit the yoga mat and get started!
Preparation For 30-Minute Yoga Routine
If you plan to practice in the morning, make sure your stomach is clean and bowels empty before you begin the practice. In the evening, practice after a gap of 4 to 6 hours from your last meal. Wear light, loose, and comfortable clothing. Tie your hair up neatly and pin up any hair strands that fall on your face. Take a yoga mat and spread it out in a space where there is good air circulation and natural light. Keep a water bottle and a timer nearby to hydrate you and keep track of time. That’s it. That’s all you have to do. Now, let’s get to the 30-minute yoga workout.
30-Minute Yoga Sequence
The following sequence is simple and balanced. Try it.
1. Balasana (Child Pose)
About The Pose: Balasana or the Child Pose looks like the fetal position of a baby. It is a resting pose that requires you to sit in Vajrasana and bend forward. Balasana is a beginner level Vinyasa yoga asana. Repetition of the asana is not necessary. Benefits: Balasana releases tension in the back and shoulders and gets rid of dizziness and fatigue. The pose reduces stress and flexes the internal organs. It gently stretches the hips and thighs. Balasana encourages steady breathing and blood circulation throughout the body. Time Taken: Stay in Balasana for 5 minutes. To know more about the pose and how to do it, click here: Balasana
2. Sukhasana (Easy Pose)
About The Pose: Sukhasana or the Easy Pose is a seated asana that is a highly popular asana to practice meditation in. The Sanskrit word ‘sukha’ means comfortable, and Sukhasana is one pose that is easily doable. The pose is a beginner level Vinyasa yoga asana. Benefits: Sukhasana lengthens your spine and calms your mind. It relieves mental tiredness and improves body posture. The pose also unlocks the hips and massages your calf muscles. It makes you energetic, increases your productivity, and creates an active state of mind. Time Taken: Stay in Sukhasana for 5 minutes.
3. Adho Mukha Svanasana (Downward Facing Dog Pose)
About The Pose: Adho Mukha Svanasana or the Downward Facing Dog Pose is an inversion that looks like a dog bending forward. It is easy to do and has many benefits. The pose is a beginner level Ashtanga yoga asana. Benefits: Adho Mukha Svanasana strengthens your chest muscles, arms, legs, shoulders, and feet. It increases your lung capacity and keeps headache and insomnia at bay. The pose is therapeutic for asthma. Time Taken: Hold the pose for 2 minutes. To know more about the pose and how to do it, click here: Adho Mukha Svanasana
4. Tadasana (Mountain Pose)
About The Pose: Tadasana or the Mountain Pose is the base of all poses. It is a standing pose, and all other standing poses are a variation of the Tadasana. It is one of the first poses you learn in yoga. Tadasana is a beginner level Hatha yoga asana. Benefits: Tadasana increases your power and strengthens your knees. It enhances the mobility in your legs and hips and firms your abdomen and buttocks. It increases the flexibility of your spine, decreases pains throughout the body, and makes you enthusiastic. Time Taken: Hold the pose for 12 seconds and repeat it 10 times, making the time spent on Tadasana 2 minutes. To know more about the pose and how to do it, click here: Tadasana
5. Virabhadrasana II (Warrior II Pose)
About The Pose: Virabhadrasana II or the Warrior II Pose is named after the warrior Virabhadra, who was created by Lord Shiva from a lock of his hair. The pose is highly efficient and lives up to whom it was named after. The Warrior II Pose is a beginner level Vinyasa yoga asana. Benefits: Virabhadrasana II increases your stamina and stimulates your abdominal organs. It is therapeutic for infertility and sciatica. The pose energizes tired limbs and develops stability. It also improves your respiration and confidence. The pose relieves backache and strengthens your muscles. Time Taken: Hold the pose for 30 seconds on each leg and repeat it once for the same duration on each leg. That makes time spent on the asana 2 minutes.
6. Trikonasana (Triangle Pose)
About The Pose: Trikonasana or the Triangle Pose is an asana that looks like a triangle, and is hence named so. The Sanskrit word ‘trikona’ means triangle. In Trikonasana, you should keep your eyes open, which is usually not the case with many other asanas. The pose is a beginner level Vinyasa yoga asana. Benefits: Trikonasana cures indigestion and stimulates your kidneys. It eliminates fat from your waist and thighs and keeps the mobility of your hip joints intact. The pose is good for stress management. Trikonasana improves your mental and physical equilibrium. Time Taken: Hold the pose for 30 seconds on each leg and repeat the same once. That makes it 2 minutes.
7. Setu Bandhasana (Bridge Pose)
About The Pose: Setu Bandhasana or the Bridge Pose is an asana that looks like a bridge when assumed. The Sanskrit word ‘setu’ means bridge. The pose is an abdomen lift that works well for your body. Setu Bandhasana is a beginner level Vinyasa yoga asana. Benefits: Setu Bandhasana calms your central nervous system and stimulates your lungs and thyroid glands. The pose is therapeutic for hypertension and sinusitis. It strengthens your back and hamstrings. The pose also stretches your neck and stimulates the hair follicles. Time Taken: Hold the pose for 60 seconds and repeat it once. That makes it 2 minutes. To know more about the pose and how to do it, click here: Setu Bandhasana
8. Savasana (Corpse Pose)
About The Pose: Savasana or the Corpse Pose is named so as it resembles a corpse with absolutely no movement. Savasana is a restorative pose that requires you to lie down relaxed. It is generally practiced at the end of a yoga session. Savasana is a beginner level Ashtanga yoga asana. Benefits: Savasana relaxes your muscles and calms your mind. It releases stress, fatigue, and tension. The pose cures insomnia and improves your mental health. It is good for those suffering from neurological problems and diabetes. The pose gives you deep rest and enables your yoga workout to sink in well. Time Taken: Relax in the pose for 10 minutes. To know more about the pose and how to do it, click here: Savasana Your 30-minute yoga workout is done and dusted. Now, let’s answer some common queries on yoga. How often do I practice the 30-minute yoga routine? Practice it every day, preferably in the morning. Is yoga a religion? No, it is not. Yoga is a philosophy. Can yoga change your body shape? Possibly. Practicing yoga every day helps build flexibility and tone muscle. It also can potentially increase fat loss, leading to a leaner body. Is yoga better than a workout? One study refers to yoga as being as effective as the strength training exercises recommended by the Center for Disease Control (CDC) (1). However, yoga may not be sufficient for whole-body strength training Is yoga better than stretching? Yes, yoga is better than stretching (1). Lily Allen-Dueñas, certified yoga instructor, says, “Yoga is better than stretching if you are looking to do more than just the act of stretching itself. While yoga may appear to be similar to stretching, the whole purpose of yoga is the breath— connecting the mind and body through the breath. If you are breathing, you are practicing yoga. Movement is secondary.” How many calories do you burn doing 30 minutes of yoga? You may burn anywhere between 180 and 230 calories with 30 minutes of yoga. Is yoga better than swimming? Lalitha Bhowani-Mcsorley, a physiotherapist, says, “There is no definitive answer to this question, as the benefits of yoga and swimming may vary depending on the person. However, both yoga and swimming are excellent forms of exercise that can help improve overall fitness and well-being. Yoga may be better than swimming for some people, as it can provide a greater range of motion and flexibility. However, swimming is a great form of exercise for cardiovascular health and can also be relaxing. Ultimately, the best exercise for someone depends on their individual needs and preferences.”
