Not enough time to join a yoga class? Want to have a healthy start of the day amid tight morning routine, without putting a dent in your schedule? Well, don’t fret! You don’t need a yoga studio anymore. A 30-minute yoga sequence has all the essentials for a rocking start of the day, making it easy to fit into your busy schedule.
What to know more about this quick yoga routine? Delay know more and read the post.
1. Easy Pose Or Sukhasana:
The basic seated posture Sukhasana or Easy Pose is great to start your yoga routine. And if you are new to yoga, starting with the Sukhasana may be a good idea. This posture is known to relieve physical and mental exhaustion, helps create a relaxed state, and is also great in clearing congestion and opening up the lungs. also improves oxygenation of the organs.
1. Begin by sitting down with your legs extended.
2. Cross your legs over each other.
3. Keep your spine straight, while your arms should rest on your knees.
4. Hold this position for 5-7 minutes.
2. Cat Pose Or Bidalasana:
Once you have completed the Sukhasana, you should move into a position to perform the Cat pose. This pose is brilliant for opening up your back muscles and strengthening your legs.
1. Place your hands and knees on the mat and keep your back straight.
2. Proceed to bend forward until your palms are right under your shoulders.
3. Your arms should be straight, while your knees should be touching the ground
4. Now proceed to press your back down and bring it up in smooth motions.
5. Repeat this motion around 15-20 times.
3. Down Dog Pose Or Adho Mukha Svanasana:
This is another great pose for toning your abs, strengthening your arms and toning your back muscles. This is usually the next pose from the cat pose in most yoga routines.
1. From the cat pose, proceed to lift your knees off the ground and push them towards your lower body.
2. Once you extend your legs fully, begin raising your hips.
3. Keep going until your sole is lifted from the ground.
4. Hold this pose for 3-5 minutes and keep your arms straight.
5. Rest and prepare for the next pose.
4. Low Lunge Pose Or Anjaneyasana:
The Low Lunge Pose or Anjaneyasana is designed to get your core activated. This pose helps you power up your legs and softens your tight hip flexors.
1. Once you have completed the down dog pose, proceed to place your left knee on the floor.
2. Now take your right foot and place it in between your hands.
3. Bending your right knee, begin extending your arms towards the ceiling.
4. The left knee should remain flattened on the floor, while your palms should be clasped directly above your head.
5. Hold this position for 10-15 seconds.
6. Switch legs and perform at least 5-7 repetitions on each side.
5. Mountain Pose Or Tadasana:
The mountain pose or Tadasana is an excellent remedy for curing irregular menstruation, improving foot strength and relieving you of pain and inflammation caused by lupus or arthritis. It also helps improve blood circulation and stimulates the mind.
1. From the Anjaneyasana, raise your left knee from the ground and assume a high lunge position.
2. Now begin straightening your right knee and shifting your left foot forward until both feet are next to each other.
3. While you straighten your right knee and shift your left leg, be sure to lower your arms. Time the motion so that your arms and feet come back to natural position together.
4. Your arms should be at your sides and your feet should be an inch apart from each other.
5. Hold this pose for around 6-8 minutes.
Once you have completed the mountain pose, your 30-minute yoga session has reached its end.
Try this routine out and tell us about your progress here. Who knows, maybe you will inspire yourself or one of our readers.
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