Yoga For 30 Minutes – Easy Yoga Sequence to Help You Recharge

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Yoga for 30 minutes: At present, everyone wants to live a healthy lifestyle, but everyone is so busy with work that it has become difficult for them to make time. Both physical and mental troubles start increasing.

That is why everyone from the country to abroad includes yoga in their daily routine, seeing yoga’s benefits for health and health. The fact is no longer hidden from anyone that yoga can relieve many physical and mental problems. Science also now confirms that through yoga, a person can be physically and mentally healthy.

There are many asanas in yoga, which have many benefits; with yoga, you can stay young and healthy throughout your life. Yoga helps you stay healthy in many ways. That is why today we have brought this article for you yoga for 30 minutes. This article will know the 30-Minute Yoga Sequence and what its benefits are for a healthy lifestyle. so let’s know-

Yoga for 30 minutes

  1. Balasana Yoga (Child Pose)
  2. Tadasana Yoga (Mountain Pose)
  3. Sukhasana Yoga (Easy Pose)
  4. Adho Mukha Svanasana Yoga (Downward-Facing Dog Pose)
  5. Virabhadrasana II Yoga (Warrior II Pose)
  6. Setu Bandhasana Yoga (Bridge Pose)
  7. Trikonasana Yoga (Triangle Pose)
  8. Kapalbhati Pranayama (Breath of Fire Pranayama)
  9. Savasana Yoga (Corpse Pose)

30-Minute Yoga Workout

Here below we have explained yoga for 30 minutes, in which we have also explained the benefits of yoga and how to do it.

1. Balasana Yoga (Child Pose)

About The Pose:

Balasana or child pose resembles the fetal position of the infant. This pose is a resting posture for which you will have to sit in Vajrasana and bend forward. Balasana is an early-stage Vinyasa yoga asana.

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Do Balasana Yoga in Yoga For 30 Minutes

To do:

  1. First of all, place a yoga mat. And now sit on this knee.
  2. Now mix the two legs. Your ankles and ankles should meet together.
  3. Then, slowly spread your knees outward and bend forward while taking a deep breath.
  4. Move the stomach between the two thighs and exhale.
  5. Now wiggle the back of the waist to the sacrum.
  6. Then try to pull the hips towards the umbilical cord.
  7. And try to pull the Tableon towards the pelvis.
  8. Now, bring the hands towards the front and straighten them. Keep your hands in the line of the knee.
  9. Try to touch both your shoulders with the ground. Keep in mind that the shoulder blade should be felt all over the back of the shoulder blade.
  10. Now try to stay in this state for one minute.
  11. Now breathe slowly and come back to normal.

How Balasana (Child Pose) Yoga is beneficial in yoga for 30 minutes

Performing Balasana posture regularly provides relief from shoulder and back pain. Possessing Balasan every day helps get rid of breathing problems, and the digestive process is also maintained.

Also Read: 7 Things Nobody Told You About Apple For Weight Loss

2. Tadasana Yoga (Mountain Pose)

About The Pose:

Tadasana or mountain pose is the base of all poses. It is a standing yoga pose. It is one of the first yoga to be learned in yoga. Tadasana is an early level hatha yoga asana.

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Do Tadasana Yoga in Yoga For 30 Minutes

Way to do:

  1. Choose a clean and open space and stand on it by laying yoga mats, carpets, or blankets.
  2. Now stand on the yoga mat by straightening the legs and waist.
  3. Stand upright and keep some distance between the legs.
  4. Keep both your hands close to your body.
  5. Now take a deep breath, raise both your arms above the head and tie your fingers together.
  6. Now keep your hands straight and stretch so that your palms’ direction should be towards the sky.
  7. Now you have to stand on your fingertips while raising your heel.
  8. During this time, your body should feel stretched from the feet to the fingers of the hands.
  9. Now stay in this position for 10 seconds and keep breathing.
  10. Then while exhaling, come to the beginning and repeat this asana at least ten times.

How Tadasana (Mountain Pose) Yoga is beneficial in yoga for 30 minutes

To do the action of Tadasana yoga helps in strengthening the feet. This posture should be practiced at least ten times daily while staying in this posture for at least 12 seconds.

3. Sukhasana Yoga (Easy Pose)

About The Pose:

Sukhasana is a very simple yoga sitting, an easy pose, a very popular yoga asana for practicing meditation. The Sanskrit word ‘Sukh’ means comfortable, and Sukhasana is a pose that anyone can efficiently perform. This yoga pose is an early-level Vinyasa yoga posture.

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Do Sukhasana Yoga in Yoga For 30 Minutes

Way to do:

  1. First of all, sit on the ground by laying yoga mats.
  2. Keep your head, neck, and back straight, not bending them.
  3. Leave the shoulders slightly loose.
  4. Keep both hands above the knees and palms.
  5. Raise your head slightly and close your eyes.
  6. Now focus on your breath and take long and deep breaths.
  7. You can do this asana at any time by sitting in seclusion for 5-10 minutes.
  8. If you are doing this yoga spiritually, then do it in the east or north direction.
  9. How Sukhasana (Easy Pose) Yoga is beneficial in yoga for 30 minutes
  10. One should practice Sukhasana (Easy Pose) regularly for at least five minutes to relieve mental peace and fatigue. Performing this asana strengthens the spinal cord.

Also Read: Hair Loss: Symptoms, Causes, Prevention and Treatment

4. Adho Mukha Svanasana Yoga (Downward-Facing Dog Pose)

About The Pose:

On seeing this posture, we can see the dog being bent forward. This asana is called Adho Mukha Svanasana because while doing this asana, the shape (mudra) is created in the same way that the dog bends forward and builds its body, or inside this posture, you have to reverse your body in the shape of the “V” English word I have to move upwards.

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Do Adho Mukha Svanasana Yoga in Yoga For 30 Minutes

Way to do:

  1. Take a yoga mat and stand on it.
  2. Now keeping your feet straight, lean forward towards the ground with both hands.
  3. In this case, your body will look like the shape of a table.
  4. Now slowly take out your breath and lift the hips or limbo (hips) towards the ceiling.
  5. You have to keep your hands and feet as straight as possible and keep your head straight.
  6. To make it easy, you need to make sure that the body resembles the inverted “V” shape.
  7. Now keeping your palms upright on the ground and away from the shoulders, you have to keep your feet parallel to the palms.
  8. After this, try to stretch your neck long by pressing both your hands to the ground.
  9. Make sure that your ears stretch the inner side of your arms.
  10. Raise the hips as upward as possible.
  11. Try to focus your eyes on the navel.
  12. Now take a deep breath slowly, stay in this position for a few seconds and then bend your knees and return to the table position. You have to repeat this action for 1 minute.

How Adho Mukha Svanasana (Downward-Facing Dog Pose) Yoga is beneficial in yoga for 30 minutes

Practicing this asana for at least three to four minutes every day strengthens the arms, legs, shoulders, and chest muscles. The practice of downward migration strengthens the lungs.

5. Virabhadrasana II Yoga (Warrior II Pose)

About The Pose:

The Warrior II pose is an early-level Vinesa yoga pose. This asana is named Virbhadra, the incarnation of Lord Shiva.

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Do Virabhadrasana II Yoga in Yoga For 30 Minutes

Way to do:

  1. To perform Virabhadrasana 2, first spread your yoga mat in a clean place and stand directly on it.
  2. First, start with Mountain Pose or Tadasana.
  3. Now keep your feet four feet apart from each other. Keep in mind that there should be a distance of at least 3 to 4 feet between the two legs.
  4. Now raise your arms parallel to the floor and bend your head to the left.
  5. Then bend your left leg 90 degrees to the left and bend your left knee. The angle of the hips and arms should be equal, i.e., 180 degrees.
  6. Stay in this position for 30 – 60 seconds.
  7. To come out of this asana, bend the head, raise the right thigh, lower your hands, straighten the torso, and bring the feet back to the tadasana posture. After doing it on the right, do all these steps on the left side as well.

How Savasana (Corpse Pose) Yoga is beneficial in yoga for 30 minutes

Virabhadrasana II stimulates your abdominal organs and also increases your stamina. Along with this, it is also helpful for infertility and sciatica. This asana activates tired limbs and provides stability. This pose relieves back pain and strengthens your muscles.

Also Read: 7 Effective Yoga for Erectile dysfunction

6. Setu Bandhasana Yoga (Bridge Pose)

About The Pose:

Sethu Bandhasana is a Vinesa Yogasana of beginner level. In this asana, you tie your body in a bridge posture or restrain it; hence its name is “Setu Bandhasana.” Setu Bandhasana is one of the best rugs to give strength and stretch to the body.

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Do Setu Bandhasana Yoga in Yoga For 30 Minutes

Way to do:

  1. To do Sethubandhasana, first of all, lie down on your back by laying a yoga mat.
  2. Bend your knees.
  3. Keeping the knees and feet in a straight line, spread both legs keeping a slight gap.
  4. Keep the hands close to the body and keep the palms of the hands on the ground.
  5. Breathing slowly, raise the lower, middle, and upper parts of your back above the ground.
  6. Slowly move your shoulders inward.
  7. Now without moving the chin, apply your chest with your chin; during this time, keep the lower body stable and ensure that both thighs will remain together during this time.
  8. If you want, you can lift your upper body by pressing on the ground with your hands and also support your waist with your hands.
  9. Exhale, do the posture for 1-2 minutes and then return to the normal position.

How Setu Bandhasana (Bridge Pose) Yoga is beneficial in yoga for 30 minutes

Setu Bandhasana stimulates your lungs and thyroid glands and calms your central nervous system. Besides, this posture is also helpful for high blood pressure and sinusitis. Also, it acts to strengthen your back, neck, and hamstrings.

7. Trikonasana Yoga (Triangle Pose)

About The Pose:

Trikonasana or triangle pose is an early-level Vinesa yoga pose. This asana is named after the word triangle. In this posture, your body is in the form of a triangle; that is why this asana is named Trikonasana, and Uttit means elevated. While doing this asana, the muscles of the body are stretched at three different angles. For this reason, this asana is called Trikonasana.

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Do Trikonasana Yoga in Yoga For 30 Minutes

Way to do:

  1. Stand upright on your laid yoga mat.
  2. Keep a gap of 3.5 to 4 feet between the two legs.
  3. Keep your right foot outward at 90 degrees, and the left foot should be kept at 15 degrees.
  4. Bend your right toes forward, and keep your left toes at an angle to make sure your foot is pushing the ground.
  5. Take a deep breath and release slowly.
  6. While exhaling, bend the body under the hips.
  7. The waist will be straight while bending the body.
  8. Raise the left hand and touch the ground with the right hand.
  9. Both hands will form a straight line.
  10. Try to place the right hand on the calf, ankle, or foot on the ground.
  11. The hands should remain where they are, but be aware that they do not move.
  12. Move the left arm above the shoulder towards the ceiling.
  13. Keep the head in the normal position or bend to the left.
  14. In the ideal position, keep your eyesight on the left palm.
  15. The body should be tilted to one side, neither forward nor back.
  16. Your chest and pelvis should be broad and open.
  17. Taking long and deep breaths, stretch as much as possible, and concentrate on keeping the body stable.
  18. Make the body feel more relaxed while exhaling.
  19. Take a deep breath and let the body loose.
  20. Release the hands in the armpit and straighten the legs.
  21. Do this mudra for 2 minutes and repeat the same process with the left leg.

How Trikonasana (Triangle Pose) Yoga is beneficial in yoga for 30 minutes

Trikonasana Pose is a great posture to reduce fatness near the waist and thighs. By doing trikonasana, the digestion problem is overcome. This asana should be practiced daily for at least two to three minutes.

Also Read: Kapalbhati Pranayama Steps, Benefits, and Precautions

8. Kapalbhati Pranayama (Breath Of Fire Pranayama)

About The Pose:

Kapalbhati Pranayama is a procedure, and it is a sort of breathing activity that assists you with disposing of different infections. Kapalbhati is such an asana that benefits all yoga asanas by doing it. When it comes to Yogasana, Kapalbhati Pranayama is called life’s life. This asana is considered to be the most effective yoga. For this reason, this pranayama has also been included in Hatha Yoga.

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Do Kapalbhati Pranayama in Yoga For 30 Minutes

Way to do:

  1. First of all, sit comfortably on the yoga mat.
  2. Now keep the hands in the Gyan mudra at the knees and keep the head and reed bone straight.
  3. Now close your eyes and leave the entire body loose.
  4. Now take a deep breath from both the nasal cavities (through both the nostrils) and exhale while shrinking the abdominal muscles.
  5. All your attention should be towards leaving the breath outside.
  6. As soon as you leave the abdominal muscles loose, the breath will automatically reach the lungs.
  7. Do not worry too much to breathe back.
  8. As soon as you leave your abdominal muscles, you will start breathing on your own.
  9. Initially, do the process of breathing and exhaling at least ten times.
  10. Repeat this action 4 to 5 times.
  11. It is essential not to stress yourself while performing this technique, and it is best to complete it under the guidance of a trained expert who will help teach you.

How Kapalbhati Yoga is beneficial in yoga for 30 minutes

Regular exercise of Kapalbhati is also beneficial to reduce abdominal fat. Kapalbhati technique involves tremendous breathing, which strengthens the lungs and increases their capacity. Practicing Kapalbhati helps to remove blockages in the heart and lungs. It also increases the blood supply to various parts of the body. It activates the body and removes lethargy.

Also Read: Right Nostril Breathing (Surya Bhedana Pranayama) Steps, Benefits, and Precautions

9. Savasana Yoga (Corpse Pose)

About The Pose:

Savasana Yoga controls your mind and your emotions along with the peace of mind and body fatigue. Savasana is a restorative pose in which you need to lie down comfortably. It is usually practiced at the end of a yoga session to give the body a relaxed. Savasana is an ashtanga yoga asana of the beginner level.

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Do Savasana Yoga in Yoga For 30 Minutes

Way to do:

  1. First of all, find a clean and quiet place, put a yoga mat there.
  2. Now lie on this mat on your back and close your eyes.
  3. Now keep both the palms of your hands at a distance of about one foot from the body.
  4. With this, keep the feet at a distance of about two feet between each other.
  5. Keep in mind that the palms of the hands are facing upwards.
  6. When you are in a breathing posture, take a slow breath and concentrate on the breath.
  7. Repeat this process for about 5 to 10 minutes.
  8. After the entire process is done, turn right and stay in the same position for a minute.
  9. After this, get up and sit down.
  10. Rub both your palms together, and then place them on your closed eyes.
  11. Finally, slowly open the eyes.

How Savasana (Corpse Pose) Yoga is beneficial in yoga for 30 minutes

By doing Savasana, the body gets relief from stress. As a result, blood circulation starts flowing smoothly. It improves sleep and treats insomnia. It also helps in lowering your blood pressure. Shavasana calms the brain, helping relieve depression. The whole body gets relief by doing the Shavasana.

Hope that after knowing all these yoga asanas, you will never have to say how to do yoga for 30 minutes..

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