Forget Yoga Classes — You Just Need a Mat and 30 Minutes for Full-Body Flexibility

I am something of an exercise traditionalist. I don’t go in for fad workouts and new-fangled diets. Instead, I prefer time-honored, proven methods for getting fit, building muscle and strength, and staying healthy.

That’s not to say I don’t keep up with the latest scientific developments. However, as a veteran personal trainer with over 30 years of experience, I’ve consistently found that the most effective nutrition and training methods have usually been around for decades if not centuries.

Yoga, in particular, has stood the test of time.

Originating in ancient India, yoga was one of the very first recorded exercise systems and is now practiced all over the world. Combining poses called asanas with breathing and meditation, yoga has many proven benefits and enjoys mass appeal.

However, as popular and rewarding as yoga is, it’s not without drawbacks. For starters, most yoga classes last 90 minutes and are typically held in special studios. This means that getting to a yoga class is not always practical or possible.

The good news is that you can enjoy many of the benefits of yoga at home with practices lasting half an hour or less.

In this article, I discuss the benefits of yoga and share my favorite 30-minute full-body yoga flow for flexibility and relaxation.

The Benefits of Yoga

There are many misconceptions surrounding yoga. For example, some people think that yoga is only suitable for women, that you have to be flexible to do it, that yoga isn’t much of a workout, or that yoga is a religion.

Needless to say, none of these things are true!

In contrast, yoga is a great workout that’s suitable for all genders and ages. And while yoga can be spiritual, it’s not linked to any specific religion.

Related: The 7 Best Yoga Poses for Bodybuilders

But what are the benefits of yoga? I’m glad you asked! Research published on PubMed reveals that there are many health and fitness benefits to yoga, including (1, 2, 3). 

Reduced stress

 Yoga helps lower stress by reducing the fight or flight response. Stress is considered to be one of the most significant risks to mental and physical health and can also impair your fitness gains.

Improved sleep quality

Many adults struggle to get the recommended 7-8 hours of sleep per night. Lack of sleep can affect every aspect of your life, not least your mood and energy levels. Yoga is a proven sleep aid.

Improved flexibility and range of motion

Yoga can help improve flexibility, which is important for good posture and lowering your risk of injury. Holding yoga poses for several minutes is a very effective way to lengthen and relax your muscles.  

Improved dynamic balance

Balance is your ability to keep your center of mass over your base of support, and is critical in most sports and the activities of daily living. Yoga trains the proprioception and visual systems which control balance, reducing the risk of falls.

Increased muscle strength and endurance

Contrary to popular belief, yoga isn’t an easy workout. In fact, it’s often quite strenuous and can improve your muscular strength and endurance. While it won’t build big bodybuilder-sized muscles, yoga will improve muscle condition and tone.

Improved cardiovascular fitness

Yoga poses are typically done while breathing through your nose. This makes it harder to take in enough oxygen, which, in turn, increases your heart rate. In simple terms, doing a yoga flow provides an effective cardio workout. This is especially true for non-stop types of yoga such as Vinyasa, Bikram, and Power yoga.

Weight loss

While yoga might not use as much energy as more intense forms of exercise, it still burns a respectable number of kilocalories per session. As such, when combined with an appropriate diet, yoga could help you burn fat and lose weight. Use this calculator to see how many kilocalories you can burn doing yoga.

Chronic disease management

Yoga can help people with chronic diseases manage their symptoms. It can reduce pain, maintain functionality, decrease anxiety, and generally enhance the quality of life. Chair yoga is especially popular and effective in older people and clinical settings.

30-Minute Yoga for Flexibility and Relaxation

Can’t make it to the yoga studio? No time for a 90-minute yoga class? No problem! Try this 30-minute full-body yoga flow for flexibility and relaxation. It’s suitable for all levels, and all you need is a yoga mat to do it.

Hold each of the following yoga poses for 8-10 slow, deep nasal breaths. Remember to inhale into your abdomen and not your chest.

1. Child’s Pose (Balasana)
2. Downward-Facing Dog (Adho Mukha Svanasan)
3. Standing Forward Bend (Uttanasana)
4. Low Lunge (Anjaneyasana)
5. Warrior II (Virabhadrasana II)
6. Triangle Pose (Trikonasana)
7. Extended Puppy Pose (Uttana Shishosana)
8. Seated Forward Fold (Paschimottanasana)
9. Fish Pose (Matsyasana)
10. Corpse Pose (Savasana)

Exercise Instructions

Don’t know your downward dog from your laughing baby? Don’t worry – I’m here to help. Follow these step-by-step instructions so you can perform each of the poses in my 30-minute flow correctly.

Please note – these explanations have been simplified for easy reading. Watch the videos for more precise instructions.

1. Child’s Pose (Balasana)

Benefits: Stretches the hips, thighs, and lower back while calming and preparing your mind for the practice to follow.

1. Kneel on your mat with your legs comfortably apart.
2. Lean forward and rest your chest and abdomen on your thighs and your forehead on the floor.
3. Lay your arms down by your sides, palms facing up.
4. Remain in this position for 8-10 slow, deep breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Benefits: Lengthens the spine, opens the shoulders, stretches hamstrings and calves, and builds strength in the arms and legs.

1. From Child’s pose, return to your original kneeling position.
2. Straighten your legs and lift your hips into the air, moving your feet backward as necessary.
3. Gently press your head between your arms and push your heels toward the floor.
4. Hold this position for 8-10 slow breaths.

3. Standing Forward Bend (Uttanasana)

Benefits: Further stretches the hamstrings while lengthening and decompressing the spine. This asana also provides a mild inversion to enhance blood flow.

1. Come out of Downward-Facing Dog and slowly stand up straight.
2. Your feet should be together with your hands on the front of your hips.
3. Keep your legs straight, and lean forward as far as your flexibility allows.
4. Place your hands on your shins, ankles, or the floor.
5. Hold this position for 8-10 slow breaths.

4. Low Lunge (Anjaneyasana)

Benefits: Stretches the hip flexors and quadriceps, opens the chest and shoulders, and improves hip mobility.

1. Exit Standing Forward Bend by flexing your knees and standing up straight.
2. Take a large step back with one leg and rest your rear knee on the floor.
3. Place your hands on the floor on either side of your front foot.
4. Hold this position for 8-10 slow breaths.
5. Switch sides and hold for a further 8-10 breaths.
6. Bring your rear foot in and slowly stand up.

5. Warrior II (Virabhadrasana II)

Benefits: Builds strength and stability in the legs, opens the hips and chest, and improves focus and concentration.

1. Starting with your feet together, take a large step back into a high lunge position. Make sure your front knee is over your ankle.
2. Turn your rear foot out to a 90-degree angle.
3. Raise your arms so they are horizontal.
4. Look down your arm to the middle finger of your front extended arm.
5. Hold this position for 8-10 slow breaths.
6. Lower your arms, shift your weight across to your other leg, change your foot position, raise your arms horizontally, and repeat for a further 8-10 breaths on the opposite side.

6. Triangle Pose (Trikonasana)

Benefits: Stretches the sides of the body, strengthens the legs, and improves balance and concentration.

1. Exit Warrior II and stand with your feet together, arms by your sides.
2. Take a large step out to the side so your feet are roughly two-shoulder widths apart.
3. Raise your arms to shoulder level and turn your right foot out to about 45 degrees.
4. Push your hips to the left, lean your trunk sideways to the right, and reach down to your ankle.
5. Extend your other arm vertically and turn to look up toward your hand.
6. Hold this position for 8-10 slow breaths.
7. Slowly stand up, reverse your foot position, and repeat on the opposite side for another 8-10 breaths.

7. Extended Puppy Pose (Uttana Shishosana)

Benefits: Stretches the spine, shoulders, and arms, and helps relieve tension in the upper body.

1. From Triangle Pose, slowly stand up and bring your feet together.
2. Next, kneel on your mat so your hands are directly under your shoulders and your knees are below your hips.
3. Keeping your arms straight, walk your hands forward and lower your head and chest toward your mat.
4. Your hips should remain up with your thighs vertical.
5. Hold this position for 8-10 slow breaths.

8. Seated Forward Fold (Paschimottanasana)

Benefits: Stretches the hamstrings, lower back, and spine while calming the mind and nervous system.

1. Ease out of Extended Puppy Pose and transition into a seated position with your legs extended and together and torso upright.
2. Lean forward and reach toward your feet. Hold your ankles or toes if you can.
3. Relax and lower your chest and abdomen toward your legs.
4. Remain in this position for 8-10 slow.

9. Fish Pose (Matsyasana)

Benefits: Opens the chest and heart, stretches the front of the body, and improves posture.

1. From Seated Forward Fold, slowly sit up and then lie back on your yoga mat.
2. Place your hands under your buttocks, palms facing downward.
3. Next, lift your chest and shoulders off the floor and ease your head back to look behind you.
4. Lightly rest your head on the floor and hold this position for 8-10 slow breaths.

10. Corpse Pose (Savasana)

Benefits: Provides deep relaxation for the entire body and promotes physical and mental rejuvenation.

1. Ease out of Fish Pose and lie flat on your back.
2. Allow your legs to fall into a natural position with your feet slightly apart.
3. Your arms should be by your sides, palms facing up.
4. Remain in this position for 8-10 slow breaths or longer if time permits.

Closing Thoughts

While there is no denying the benefits of yoga, yoga classes are often prohibitively long. In addition, you’ll also need to find the time and the means to attend your chosen yoga class. Consequently, a lot of people struggle to do yoga regularly.

While the occasional yoga class will do you a lot of good, you’ll get more from this ancient exercise system if you do it regularly. Daily practices are especially effective and rewarding.

Get your yoga fix at home with this full-body flexibility and relaxation yoga flow. Do it whenever you don’t have time for a full class or to maintain your progress between trips to the yoga studio.

Namaste.

References:

1. Shin S. Meta-Analysis of the Effect of Yoga Practice on Physical Fitness in the Elderly. Int J Environ Res Public Health. 2021 Nov 6;18(21):11663. doi: 10.3390/ijerph182111663. PMID: 34770176; PMCID: PMC8583600.
2. Govindaraj R, Karmani S, Varambally S, Gangadhar BN. Yoga and physical exercise – a review and comparison. Int Rev Psychiatry. 2016 Jun;28(3):242-53. doi: 10.3109/09540261.2016.1160878. Epub 2016 Apr 4. PMID: 27044898.
3. Polsgrove MJ, Eggleston BM, Lockyer RJ. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. Int J Yoga. 2016 Jan-Jun;9(1):27-34. doi: 10.4103/0973-6131.171710. PMID: 26865768; PMCID: PMC4728955.

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