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We understand that not everyone has time to visit the gym or yoga studio everyday, either we could be too busy with our daily duties or that there isn’t one available nearby; or simply because you do not want to be in a class. However that shouldn’t stop you from doing yoga and accessing to the huge benefits that yoga brings. Here we have prepared a list of 10 poses (asana) which you can fit them in within 30 minutes.

1. Cat Cow Stretch (Chakravakasana)

In all four position, move the head and spine from round (flexion) to arch (extension). Hold each move for a while before switching. Repeat 3 rounds. Each movement is done in conjunction with either an inhalation or exhalation of the breath.

Benefits: Improves circulation and warms up your spine, relieves back pain and improve stiffness. Perfect exercise for people who are seated for an extended time.

2. Downward Facing Dog (Adho Mukha Svanasana)

 The faster way to get into this pose to first come to a high plank, then from there lift the hip up to the sky and press the heels down. Keep your head down, make a V-shape out of your body. Your heels may or may not touch the floor but the most important part here is that every part of your body is fully extended and engaged.

Benefits: Stretches lower body, strengthen upper body, stimulates blood flow and improves overall posture and alignment by working all major muscles. Grounding and energizing, this yoga pose is the most well known pose of all.

3. Forward Fold (Uttanasana)

Standing and have your body fold forward, suggest that your legs are slightly bent. Try touching your hands on the floor (you may or may not be able to do it) and relax your head. Your chest touches your thigh and you forehead touches your knee.

Benefits: Stretches the spine or hamstrings, calves, and hips. Relieves headache and stress through increasing blood circulation to your brain (by having your head upside down). It is also a therapeutic pose when you hug your legs and grab your heels or calves.

Variation: Seated Forward Fold (Paschimottanasana)

Do the same thing but you are seated this time, straighten your legs to the front and fold forward to catch your toes or your ankle.

4. Standing Back Bend (Anuvittasana)

Stand up nice and tall, stretch your arms up above the sky and slightly bend backward. Let your arms lead you and open your chest. Keep your core tight to reduce pressure on your lower back. You can also catch your opposite elbows  behind your head.

Benefits: This heart-opening pose opens up the respiratory system for deeper, fuller breath. It helps to release tension in the neck and shoulders and increase flexibility of your shoulder and spine.

5. Cobra Pose (Bhujangasana)

Lay down on your belly, toes untucked and place your hands under your shoulders. Slowly raise your trunk and head with the support of the palms. The arms should be bent at the elbows and keep elbows close to your body. Arch your neck slightly backwards and look up. Make sure that your navel is pressed against the floor. Keep your shoulders down and neck extended.

Benefits: Strengthens the spine and opens up your chest and shoulders. Wonderfully improves your posture, especially for people that sit at their desk all day using computers or spending too much time typing on their cell phone.

6. Bridge Pose (Setu Bandha Sarvangasana) 

Lay down on your back with knees bent up to the sky. Keep your arms straight on the floor and by the side of your body. Ground your feet and lift the pelvic up. Your hands can also be grabbing your low back to support the lifting.

Benefits: Stretches the chest, spine, and hips. Strengthens the core, back, buttocks, and hamstrings. Opens your chest and heart to reduce tightness.

7. Child Pose (Balasana) 

Come to all four position. Open your knees wide and touch your feet together, then sit your hip back to your hips and bow your upper body forward. You can have your forearms extended straight in front of you or have them stretch out to the back and grab your heels.

Benefits: Extremely grounding. Gently stretches the hips, thighs, and ankles. Calms the brain and relieves stress. Relieves back and neck pain.

 8. Squat (Malasana)

Squatting down, sit your hip low as much as you can and keep your knees apart. Hands in prayer and placed them in front of your heart. You could also touch your embow to the inside of your knees and use them to push the knees apart.

Benefits: Stretches the inner thighs and opens the hips, strengthens the hip flexors, lower back, knees and ankles.

9. Spinal Twist (Supta Matsyendrasana)

Lay down on your back, open your arms to the side and bend your knees. Cross your one leg across the other (one knee on top of the other) and drop both legs toward one side. Turn your head to look at the opposite direction. Repeat it on the other side. Make sure you have done both sides.

Benefits: Stretches the glutes, chest, and obliques. It improves spinal mobility, bowel movements and digestion. It is a restorative pose and is usually done at the end of the yoga practice before final relaxation.

Variation: Side Twist (Vakrasana)

Sitting up tall and straight and do the same thing with your legs, but this time, twist your upper body to the opposite side and one hand press against your knee and the other hand press against the floor behind your back to intensify the twist. Eyes glazing at the back of the floor.

10. Corpse Pose (Savasana)

The final relaxation pose to end the practice. This is supposed to be the easiest and simplest pose of all, lay down on your back and have your arms and legs straight and relax. Palms opened and toes fall to the sides. Close your eyes. Stay in the pose for 5 minutes. Some people say it is a difficult pose because they can’t relax or stay still when they are doing nothing.

Benefits: Calms your nervous system, the mind and reduces stress. Lowers blood pressure, reduces headache, fatigue and anxiety. Promotes restfulness, spiritual awakening and awareness of higher consciousness.

We recommend doing this 30-minute practice first thing in the morning after you woke up. Waking up 30 minutes earlier in the morning may sound like a challenge to some of us, but your body and mind will surely thank you for that. Yoga practice helps loosing up your muscles, improving mental clarity and increasing energy. All these are helpful to prepare yourself for the busy and challenging day to come.