​20-minute yoga asana routine for women in 30s

Dec 22, 2024

TOI Lifestyle Desk

Only 20 minutes of yoga can give you excellent results

A consistent 20-minute yoga routine can help improve flexibility, strength, and mindfulness while addressing common concerns like posture issues, hormonal balance, and energy levels in women in 30s.

Centering and breathing (2 minutes)

Sit cross-legged on the mat with your spine tall, shoulders relaxed, and hands resting on your knees, palms facing up or down. This calms the mind, improves focus, and sets the intention for your practice.

Warm-up (3 minutes)

Do yoga poses like Cat-Cow Stretch (Marjaryasana-Bitilasana), neck rolls to release tension in the neck and shoulders.

Surya salutation and other poses (5 minutes)

Do Surya Namaskar, Tadasana (mountain pose), Urdhva Hastasana (upward salute), Uttanasana, Ardha Uttanasana, Chaturanga Dandasana, and Adho Mukha Svanasana to boost circulation and energize mind.

Strength-building poses (5 minutes)

Include Virabhadrasana II, Vasisthasana (Side Plank Pose), Utkatasana (Chair Pose), to build leg and core strength, improves balance, and energizes the body.

Hip openers and flexibility poses (4 minutes)

Baddha konasana (butterfly pose), Eka pada rajakapotasana (pigeon pose), to increase flexibility.

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Cool down (3 minutes)

Poses like Paschimottanasana (seated forward bend), Supta Matsyendrasana (supine twist)release tension in the spine and cools down internal organs.

Relaxation (3 minutes)

Savasana (corpse pose) calms the mind, reduces stress, and integrates the benefits of the practice.

Consistency is the key

Regular practice can help improve physical strength, flexibility, and emotional balance. Commit to this sequence daily or a few times a week, and enjoy the transformative benefits of yoga in your busy life.

Thanks For Reading!

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