30 Minute Yoga Practice Guideline
30 Minute Yoga Practice: A suggested guideline based on Laura's classes. This is meant for practitioners who have been to Laura's classes and are familiar with these poses and her sequencing. Laura Wright, RYT, is a nationally registered yoga teacher with Yoga Alliance.
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PART 1 HEAT AND STRENGTHENING POSES
Choose 1 Sequence
1. Triangle Sequence:
10 minutes total, 45 seconds each pose
15 sec. transition/collecting in between
Spread leg forward fold play (Prasarita Padottanasana play)
Triangle, each side (Trikonasana)
Warrior II, each side (Virabhadrasana II)
~ Collect, spread leg forward fold
Revolved spread leg forward fold, each side (Parivrtta Prasarita Padottanasa.)
Bent knee side angle, each side (Utthita Parsvakonasana)
2. Downward Facing Dog Sequence:
11 minutes total, 45 seconds each pose
15 sec. transition/collecting in between
Hands & knees play
Downward facing dog (Adho Mukha Svanasana)
Lunge & low lunge, each side
Crescent moon, each side (Anjaneyasana)
~ Collect, pose of the child
Warrior I, each side (Virabhadrasana I)
Down dog, leg lift, each side (Eka Pada Adho Mukha Svanasana)
PART 2 FLEXIBILITY
Choose 2 to 4 different poses
10 minutes total, 1 to 4 minutes per side
Hamstrings:
On side, 1 leg up (with strap) (Anantasana)
On back, 1 leg up (with strap) (Supta Padangusthasana)
Hips
Partial seated twist, 1 or 2 knees bent (Matsyendrasana or Marichiyasana III)
On back, ankle top of thigh
Pigeon prep. (Eka Pada Rajakapotasana prep.)
Shoulders:
Strap with breath
Eagle (Garudasana, arms only)
Clasp hands behind back
Clasp elbows behind back
Calves:
Mat behind knees
Quads:
One leg reclining hero's pose (Eka Pada Supta Virasana)
PART 3 BACKBENDS
Choose 1, 2, or 3 poses
Do 3 backbends
3 minutes total, 20-30 seconds per pose:
30-40 seconds collecting in between
Sphinx
Cobra (Bhujangasana)
Supported or active bridge (Setu Bandhasana)
Bow pose (on belly) (Dhanurasana)
PART 4 TWISTS
Choose 1 pose
2 minutes total, 45 seconds each side
15 seconds transition/collecting in between
Christina twist (Bharadvajasana variation)
Seated twist with 1or 2 knees bent (Matsyendrasana or Marichiyasana III)
Reclining twist
PART 5 RESTORATIVE
Choose 1 pose
5 minutes total
Corpse pose (Savasana)
Legs up the wall (Viparita Karani)
Calves on a chair
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Laura Wright Yoga Self Practice
Albuquerque, New Mexico USA
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