1. Home
  2.  » 
  3. 30 min yoga
  4.  » Mellow Moves for Mobility and Mindfulness

Yoga can be a very soothing way to tap into the nervous system, and tune in to both the physical and mental aspects.

These poses will stretch the whole body, all while sitting, lying or close to the ground. No strenuous poses needed.

Hold each pose for about 5 breaths.

1. Child’s Pose –  Start kneeling, with the big toes together and the knees wide. Press the hips back towards the heels. Walk the hands forward, lengthening out and folding to bring the head down.

2. Puppy Pose –  Lift up to all fours. Narrow the knees so they are under the hips and separate the feet in line with the knees. Walk the hands forward, keeping the hips lifted this time. Melt the chest down, resting on either the chin or the forehead.

3. Sphinx – Slide onto the belly. Extend the legs back behind you, pointing back through the toes. Roll the shoulders back. Open through the heart as if pulling it forward. Option to add a quad stretch, bending one knee and reaching back with the same arm to pull it in. If compressing in the low back, come onto the forehead. Push into the pubic bone, reaching the tailbone back. Switch sides.

4. Half Split – From table top, step the right foot to the top of the mat. Curl the toes up, pressing into the heel and extending the right leg as you sink the hips back. Either keeping hips up or bringing your seat down onto the left foot. Then fold down over the leg, letting yourself round.

5. Side Low Lunge – Lift up, bending back into the right knee. Bring the left foot towards the right edge of the mat (so the shin is parallel to the short edge of the mat). Turn towards the left, so you are facing the long edge of the mat. Rest the right hand on the right knee and left hand on the left hip. Push the front knee open. Sink the hips down. Maybe close the eyes.

6. Deer Pose – Lift up and shift onto the right hip. Bringing the left shin down, parallel to the short edge at the top of the mat. The left knee comes straight out from the left hip, and left shin along the long edge of the mat. Both legs at a 90 degree angle. Flexing both feet. Bring the hands back behind you on a diagonal. Pressing left hip down.

Repeat 4 through 6 on the other side.

7. Reclined Butterfly – Lower down onto the back, with knees bent. Bring the feet together and drop the knees to the sides. Rest the hands on the belly. Closing the eyes.

These 7 poses come from a 30 minute practice on my YouTube channel and within the app.

Kassandra

ABOUT ME

Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

7 FREE & FULL LENGTH YIN YOGA CLASSES – CLICK IMAGE TO START

#1 ONLINE YIN & VINYASA YOGA CLASSES

RECENT POSTS

Slow Flow Morning Yoga with Blocks

Slow Flow Morning Yoga with Blocks

Blocks are the single most underrated prop in yoga. They are an incredible resource to use at all levels of practice. Here's a sequence of 7 poses to try out, mostly using blocks, to switch up and improve your practice. Calf and Foot Stretch - Start standing at the...

7 Core Focused Yoga Exercises

7 Core Focused Yoga Exercises

If you are working on strengthening your core, you need to not just think about the abdominals - but also the obliques, hip flexors and muscles along the spine. These 7 poses, stretches, and exercises will give you a well rounded yoga sequence to support the full...

Capricorn Yoga – Commitment, Consistency and Purpose

Capricorn Yoga – Commitment, Consistency and Purpose

Capricorns are hardworking and driven and live by the mantra, "if you work hard enough, nothing is out of reach." Additionally they are grounded and stable. To tap into the Capricorn within us, we will do some grounding poses (root chakra) and also do some more active...