12 Poses You Should Do Every Day in 30 minutes

You guys LOVED the first 45 minute Daily Hatha Yoga Routine 12 Poses You Should Do Daily | Yoga with Melissa 479. It has over 40K views and I hear from so many of you that you put it into your regular rotation.

So, I decided to create a 30 minute version of daily hatha yoga poses that you should do everyday. The inversions, backbends, twists, forward folds, balancing poses, side bends and resting poses in this hatha yoga class will give you the most complete yoga class for your body that will attend both to your physical well-being and health, but also calm your mind, improve your emotional and mental well-being, give you more energy and leave you feeling rested.

The resting postures in this class will recharge your batteries, release tension from your body, boost your immune system, relieve fatigue and help to deepen your breathing. There are poses in this class which will help to strengthen your legs, butt and glutes. Backbends will open up your chest and counteract rounded and poor postural habits from hours of screen time. Hip openers will relieve tight hips, back pain, sciatica, are great for athletes and are great for those of us who spend long hours sitting. Throughout this class your spine is taken through the four movements of flexion, extension, lateral flexion and rotation. These movements will not only help to relieve back pain, but because the spine houses the central nervous system they are also calming and help to relieve stress and anxiety. Several of the poses in this class support breast tissue health by encouraging lymphatic flow through the armpits and breast tissue as well toning breast and armpit tissue.

I have changed up a few poses in this updated version of 12 poses you should do everyday. It is a wrist free class! The balancing pose is different. I have added a dedicated core strengthening pose and a dedicated seated forward fold to calm your nervous system.

12 Poses You Should Do Every Day in 30 minutes – Wrist Free Sequence

1. Legs up the Wall with 3 part Breath
2. Bridge Pose
3. Knee to Chest Pose
4. Keyhole Stretch
5. Cat/Cow
6. Plank
7. Lunge
8. Tree Pose
9. Side Angle Pose
10. Locust Pose
11. Janu Sirsasana
12. Savasana

Poem: Hold Out Your Hand by Julia Fehrenbacher