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- A 30-minute yoga sequence for beginners can include12:
- Savasana (Corpse Pose) to relax and settle into a comfortable position.
- Supta Matsyendrasana (Reclining Twist) to stretch the spine and release tension.
- Marjaryasana (Cat) and Bitilasana (Cow) to warm up the spine and core.
- Tabletop Crunches to strengthen the core and back muscles.
- Balasana (Child’s Pose) to rest and calm the mind.
- Adho Mukha Svanasana (Downward-Facing Dog Pose) to stretch the hamstrings and calves.
- Uttanasana (Standing Forward Bend) to lengthen the spine and release the neck.
- Tadasana (Mountain Pose) to align the posture and balance the body.
- Utkatasana (Chair Pose) to activate the legs and glutes.
- Anjaneyasana (Low Lunge) to open the hips and quads.
- Virabhadrasana II (Warrior II Pose) to strengthen the legs and arms.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.A 30-minute yoga sequence to reset your day
- Savasana Lie on your back and settle into a comfortable position, whether Savasana with straight legs or with a rolled blanket beneath your knees. Stay here for 8 to 10 breaths. ...
- Supta Matsyendrasana (Reclining Twist) ...
www.yogajournal.com/practice/yoga-sequences/be…A 30-minute yoga sequence for busy days
- Balasana (Child’s Pose)
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Plank Pose
- Bhujangasana (Cobra)
- Uttanasana (Standing Forward Bend)
www.yogajournal.com/practice/yoga-sequences/qu… - People also ask
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