This 30 Minute Yoga Asanas Will Change Your Life | 30-Minute Yoga Sequence

Yoga is a boon for mankind, especially for today’s fast and modern lifestyle. Once you start practicing Yoga asanas, it brings immense visible changes, especially in your mental health.

The physical changes can be seen with regular practice. Yoga asanas will change life to help one stay very disciplined and productive.

It reduces stress, and anxiety, fixes unhealthy eating habits, clears thoughts, and the list goes on. Here are a few beginner yoga asanas this 30 minute yoga asanas will change your life:

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This 30 Minute Yoga Asanas Will Change Your Life

1. Sukhasana / Easy Pose

Sukhasana, as the name suggests, it’s a simple, easy, and beginner-level yogasana yet powerful. 

Benefits of Sukhasana

It helps one improve posture, reduce stress and anxiety, and connect with one’s inner self. It also improves blood circulation, especially in the digestive area, and makes one feel energized and rejuvenated.

Steps of Sukhasana:

1. Sit on the ground with your legs stretched in front of you.
2. Slowly bend the left leg and place it on the right thigh and the right leg on the left thigh.
3. Rest the arms on the knees.
4. Close your eyes gently breathe and focus on your breathing patterns.
5. To release, take your hands back and straighten the legs one by one. 

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2. Tadasana / Mountain Pose

Tadasana is another simple yet powerful, standing asana.

Benefits of Tadasana

Tadasana helps in increasing flexibility and fixing posture, it majorly helps in increasing height during formative age. It also tones your muscles.

Steps of Tadasana

1. Stand straight with your feet hip-width apart.
2. Slowly bring your arms up above the head, and interlock the fingers.
3. Inhale lift the heel and stretch yourself upward. Tuck in the belly.
4. Stay in the position for a few seconds and slowly bring your hands down to release. Exhale while you release.

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3. Cat and Camel Pose / Marjariasana

Doctors say, “You are as healthy as your spine” and this simple asana can keep your spine in its best shape.

Benefits of Marjariasana

Cat and cow asana not only keeps your spine healthy, but it also relieves stress enhances flexibility, and also helps in relieving menstrual pain in women.

Steps of Marjariasana

1. Plant your knees and palms on the floor.
2. Align your shoulders with wrists and knees with hips.
3. Slowly lower your head and lift the stomach, while reversing the curve as a doom.
4. To release, exhale, and lift your buttocks and head together, pushing down your stomach.

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4. Balasana / Child’s Pose

Benefits of Balasana

It enhances digestive and excretory health, strengthens the spine, and relieves fatigue, stress, and anxiety.

Steps of Balasana

1. Sitting on your heels, slowly move on to the table position, and lower your hips, so that they touch your heels.
2. Touch the floor with your forehead. You may keep your knees closer or put them a little apart according to your comfort.
3. Place your arms overhead with palms touching the floor.
4. You may keep a bolster or cloth between your thighs, to make yourself a little more comfortable in the beginning.
5. Breathe slowly and deeply (remember not to force very deep breaths) pressing your stomach against the thighs.
6. Stay as long as it feels comfortable.
7. To release, place the palms under your shoulders and slowly rise.

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5. Dandasana / Staff Pose

Benefits of Dandasana

Helps to enhance digestive and reproductive health, and strengthens and lengthens the spine. Also, it improves posture.

Steps of Dandasana

1. Sit with your legs straight and extended.
2. Lengthen and straighten the spine. Press your sitting bones against the ground.
3. Breathe normally hold the pose for 30- 40 seconds and return to the normal position.

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6. Baddha Konasana / Butterfly Pose

Benefits of Baddha Konasana

It helps in easing menstrual discomforts in women; it strengthens digestive and excretory health. It also improves flexibility in the inner thighs, groins, and knees.

Steps of Baddha Konasana

1. Keep your legs stretched and parallel to each other.
2. Draw one leg in, the same line, and the same with the other leg, such that the soles of both feet touch each other.
3. Take both hands behind you (point away direction) and bring them as close as possible.
4. Press your hands gently against the ground, and push your shoulders back, such that your knees automatically
5. You should feel your spine lengthened and your thighs stretching.
6. Stay there for up to 10 breaths.
7. To release, bring your hands back first, and then slowly stretch your legs one by one.
8. Release the tension from the leg by shaking it.

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7. Vrikshasana / Tree Pose

Benefits of Vrikshasana

It helps in strengthening and increasing stability and balance in looks. It also strengthens the ligaments and tendons of the feet.

Steps of Vrikshasana

1. Stand straight and slowly lift one leg and place it near the thigh (stand on one foot).
2. Bring your arms to the Namaskara position. Life your arms up while inhaling.
3. Stay in the position for 2-3 breaths.
4. To release, first bring your hands down while exhaling and slowly bring down the leg.
5. Repeat the same for another leg.

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8. Utkatasana / Chair Pose

Benefits of Utkatasana

It tones the muscles of the legs excellently. It stimulates the heart, diaphragm, and abdominal organs. It strengthens the back, ankles, calf muscles, and hip flexors.

Steps of Utkatasana

1. Stand up straight and tall with a little comfortable distance between your feet.
2. Bring your hands up and keep them parallel to the ground. Do not stretch your arms or elbows.
3. Bend your thighs such that you are sitting on an imaginary chair. Breathe slowly and stay there as long as it feels comfortable.
4. To release, bring your hands down and stand up to a normal position.

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9. Bhujangasana / Cobra Pose

Benefits of Bhujangasana

It is a very good yoga asana for the spine. It stretches the chest, lungs, shoulders, and abdomen. Yoga is a heart and lung opener. This Pose tones hips and is also therapeutic for asthma.

Steps of Bhujangasana

1. Lie down on your stomach in a relaxed manner.
2. Lift your face such that the chin touches the ground.
3. Bring your hands under the shoulders and lift your face, chest, and upper body. Do not move the hips.
4. Breathe slowly and stay for 2-3 breaths.
5. To release, slowly bring your upper body down. Touch the chin to the ground. Move your arms along the body. 
6. Lift the face a little and lower it back such that the forehead touches the ground.
7. Relax and slowly get back to a sitting position.

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10. Shavasana / Corpse Pose

Benefits of Shavasana

It helps to calm the central nervous system and aids our digestive and immune systems. It also helps to lower blood pressure reduces stress and thus calms our mind.

Steps of Shavasana

Lie on your back, in the supine position and slowly relax. Concentrate on your body from tip to toe and how your breath moves in and out.

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Reset Your Yoga Routine

There is no doubt that yoga is an amazing exercise to fix or prevent any physical or mental problems. I believe that it is extremely important for us to take care of our bodies and minds. 30 minutes of yoga can do us favors in preventing future health hazards.

However, it is extremely important to practice Yoga asanas correctly (on an empty stomach, good atmosphere, after clearing bowels and empty bladder) and take medical advice if there are any health conditions like injury, pregnancy, surgery, etc.

However, one cannot see the results of Yoga asanas in a day or two. It takes time and prolonged practice and once you begin you will begin to notice it gradually with time.

Yoga asanas will change our lives, I believe, and bring discipline to our day-to-day lives. It helps us keep our sanity calm and attract a huge amount of positivity to our lives.

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30 Minute Yoga Sequence: FAQ

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