Limited For Time? Squeeze These Poses into a 30-Minute Hatha Yoga Routine.

If you are limited for time but still want to enjoy the incredible benefits of hatha yoga asanas this is the article for you! Today we are going to share with you 30 minutes hatha yoga poses for you to squeeze into your practice so you are going to have a complete and balanced practice to let the whole body move, stretch and strengthen… everything in one session! Let’s begin!

Tadasana - Mountain Pose 

The Mountain Pose or Tadasana is the basis for all standing Yoga postures; starts from the idea of an absolute root, feeling the earth beneath you. This hatha yoga sana may seem like "just standing", yet several mechanisms are put into action.

How to do it: start standing up, with your feet together. Press down with all ten fingers as you spread them apart.

Then activate your quadriceps, so that your knees and thighs are raised. Tighten your abs upward while lifting your chest and tense your shoulders down.

Feel the shoulder blades come closer and open your chest; keep the palms of your hands facing the inside of the body.

Imagine that your head is attracted to the ceiling and inhale deeply using the entire torso. Hold the posefor 5-8 breaths.

Adho Mukha Svanasana - Downward facing dog 

The Downward Dog or Adho Mukha Svanasana is used in most yoga classes and practices; serves to lengthen and strengthen the entire body. I always say "one dog posea day keeps the doctor away".

How to do it: Get on all fours, hands in line with your shoulders and knees below your hips, as if you were crawling. Using your toes, lift your hips off the floor as you place the sole of your foot, including your heels.

Keep your knees slightly bent if you feel your hamstrings are too tight, otherwise try to straighten your legs while keeping your hips back. Move your hands forward to give yourself more length if needed. Press your palms firmly towards the floor and rotate your elbows towards each other.

Contract your abs and keep straightening your legs to keep your torso back towards your hips.

Hold the pose for 5-8 breaths before falling back to your hands and knees to rest.

Kumbhakasana – Plank Pose 

Plank Pose teaches us to balance the body and be able to support ourselves using the hands. It is a great way to strengthen the abs and learn how to use the breath to help us stay in a complex position.

How to do it: On all fours, place your toes below your ankles and lift your legs off the mat. Stretch your heels until you feel you are a straight line from your head to your feet.

Engage your lower abs and stretch your shoulders away from your ears; bring your ribs together and breathe deeply holding the pose for 8-10 breaths.

Trikonasana – Triangle Pose

The Triangle Pose or Trikonasana is a very useful hatha yoga asana for lengthening the hips at waist height, opening the lungs, strengthening the legs and toning the whole body.

How to do it: Start by standing upright, with your feet one step apart. Open and stretch your arms to the sides, at shoulder height. Rotate the right foot 90 degrees and the left toe 

Engage your quads and abs as you bend to the side on your right leg. Place your right hand on your ankle, as far as you go, you can stop on the shin or knee (or on a block if you have one). Then raise your left arm towards the ceiling.

Look up and hold the pose for 5-8 breaths. Lift yourself back to your feet and then repeat on the opposite side.

Virabhadrasana 1 – Warrior 1 

Warrior poses are essential for increasing strength and endurance in a yoga practice. They give us confidence, stretch the hips and thighs while increasing strength, especially in the lower and middle part of our body.

The Warrior Pose 1 or Virabhadrasana 1 is a light bridge; an excellent pose to stretch the front of the body (quadriceps, hip flexors, psoas), strengthening the legs, hips, buttocks, central part and upper body.

How to do it: For the warrior, you can take a big step back with the left foot, like a lunge, by turning the heel down and tilting the toes forward 75 degrees.

Lift your chest and stretch your palms up, bringing them together. Take a step forward. Repeat on the other side. 

Virabhadrasana 2 – Warrior 2 

Warrior Pose n. 2 or Virabhadrasana 2 is an open pose towards the outside; stretch your thighs and groin. 

How to do it: Stand with your feet one step apart. Rotate your right toes 90 degrees then your left toes 45 degrees. Bend your right knee until it is directly above your right ankle, keeping your torso taut between your hips.

Stretch your arms, observe your right hand bringing it upwards and rest your left at the knee. Hold the pose for 8-10 breaths before straightening the right leg and turning the feet to the other side to repeat on the opposite side.

Setu Bandha Sarvangasana– Bridge pose 

A contrast to a forward curve is a backward curve: the Bridge Pose o is a perfect back curve for beginners that stretches the front of the body and strengthens the back.

How to do it: Lie on your back and place your feet hip-width apart. Bring them to the floor and press firmly on them until your butt is lifted off the mat. Bring the poseof the hands with the tip inwards and press on the floor while opening the chest even more.

Imagine dragging your heels on the mat towards your shoulders to contract your hamstrings. Hold for 8-10 breaths, then lower your hips and repeat two more times.

Balasana - Child’s pose