Yoga Self Practice • Yoga • Meditation

30 Minute Yoga Practice A suggested guideline for a home yoga practice. Laura Wright, RYT, is a nationally registered yoga teacher with Yoga Alliance.

PART 1: STRENGTHENING YOGA POSES

1. Triangle Sequence:
10 minutes total, 45 seconds each pose
15 sec. transition/collecting in between

Spread leg forward fold play (Prasarita Padottanasana play)
Triangle, each side (Trikonasana)
Warrior II, each side (Virabhadrasana II)
~ Collect, spread leg forward fold
Revolved spread leg forward fold, each side (Parivrtta Prasarita Padottanasa.)
Bent knee side angle, each side (Utthita Parsvakonasana)

2. Downward Facing Dog Sequence:
11 minutes total, 45 seconds each pose
15 sec. transition/collecting in between

Hands & knees play
Downward facing dog (Adho Mukha Svanasana)
Lunge & low lunge, each side
Crescent moon, each side (Anjaneyasana)
~ Collect, pose of the child
Warrior I, each side (Virabhadrasana I)
Down dog, leg lift, each side (Eka Pada Adho Mukha Svanasana)

PART 2: YOGA POSES FOR GREATER FLEXIBILITY

Hamstrings:
On side, 1 leg up (with strap) (Anantasana)
On back, 1 leg up (with strap) (Supta Padangusthasana)

Hips
Partial seated twist, 1 or 2 knees bent (Matsyendrasana or Marichiyasana III)
On back, ankle top of thigh
Pigeon prep. (Eka Pada Rajakapotasana prep.)

Shoulders:
Strap with breath
Eagle (Garudasana, arms only)
Clasp hands behind back
Clasp elbows behind back

Calves:
Mat behind knees

Quads:
One leg reclining hero's pose (Eka Pada Supta Virasana)

PART 3: BACKBENDS

Choose One, Two, or Three poses
Do 3 backbends
3 minutes total, 20-30 seconds per pose:
30-40 seconds collecting in between

Sphinx
Cobra (Bhujangasana)
Supported or active bridge (Setu Bandhasana)
Bow pose (on belly) (Dhanurasana)

PART 4: TWISTS

Christina twist (Bharadvajasana variation)
Seated twist with 1or 2 knees bent (Matsyendrasana or Marichiyasana III)
Reclining twist

PART 5: RESTORATIVE YOGA POSES

Choose One pose
5 minutes total

Corpse pose (Savasana)
Legs up the wall (Viparita Karani)
Calves on a chair

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Go to the home page for more info. on Laura's teaching schedule.

Laura Wright teaches yoga in Albuquerque, New Mexico.
She is a nationally registered yoga teacher with Yoga Alliance.
Learn about Laura's book,
Quiet Mind, Open Heart: Finding Inner Peace through Reflection, Journaling, and Meditation
www.reflectivejournaling.com

Laura Wright Yoga Self Practice
Albuquerque New Mexico USA
www.lwrightnm.com