30 min yoga routine you can do at home
If you are developing your own at-home yoga routine, follow this sequence of poses to get a great workout. This is a 30 min yoga routine that will give you a wide range of poses for the whole body.
Start your practice standing up straight with your feet grounded on the floor and bring your palms to face each other. Pay attention to your breathing. Set your will to control it steadily, no matter how difficult.
Move into downward facing dog to start the series. From this post, move into a lunge pose by bringing the right leg forward, bending at the knee to create a deep stretch in your outer thighs, quads, and hamstrings. Make sure that your toes are in line with your fingertips.
Pivot on the ball of your right foot to bring the heel out to the right and into Warrior 1, with your arms overhead reaching toward the sky. Drop your left foot back down behind you. Take 5-10 breaths here.
While exhaling, move into Warrior 2 by bringing the right foot out straight, dropping the arms out straight at shoulder height, and focusing your gaze directly out past your right arm. Take 5-10 controlled breaths here.
Keeping your legs in the same position, move into Reverse Warrior while exhaling. Bring your right arm back up and behind you, creating an arch in your spine. To increase the stretch, bring your left arm behind you to your left straight leg. Still be certain that your knee is not reaching past your toes on the right leg. Take 5-10 breaths here, bending your spine a little bit more with each breath.
While exhaling, move out of reverse warrior and into extended side angle pose. Do this by bringing the right hand down and outside of the right foot to meet the mat. Bring your left arm up and focus your gaze on your middle left fingertip. Do 5-10 breaths here.
Out of this pose, make the smooth transition into Triangle Pose by simply straightening the right leg and continue to focus your gaze. Complete 5-10 focused breaths here.
Next is half moon pose. Allow the right knee to soften and bring your left hand to your left hip. Then, bring your left hand down to your mat next to your foot and kick your leg out to stay solidly in half moon pose. Though this pose is difficult, breathe through with 5-10 controlled breaths.
While exhaling, move back into downward facing dog and gain control of your breath. Take at least 5 breaths here before repeating the series on the left side.
This is an excellent 30 min yoga routine you can complete in the comfort of your own home or when you are crunched for time.