Yoga Self Practice • Yoga • Meditation

30 Minute Yoga Practice A suggested guideline based on Laura's yoga classes in Albuquerque, New Mexico. This is ideally for practitioners who have been to Laura's classes and are familiar with these poses and her sequencing; however it is a free yoga self-practice for everyone. Laura Wright, RYT, is a nationally registered yoga teacher with Yoga Alliance.

PART 1: STRENGTHENING YOGA POSES

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: YOGA POSES FOR GREATER FLEXIBILITY

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 One, Two, or Three 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

Christina twist (Bharadvajasana variation)
Seated twist with 1or 2 knees bent (Matsyendrasana or Marichiyasana III)
Reclining twist

PART 5: RESTORATIVE YOGA POSES

Choose One pose
5 minutes total

Corpse pose (Savasana)
Legs up the wall (Viparita Karani)
Calves on a chair

Back to top

Go to the home page for more info. on Laura's teaching schedule.

Laura Wright teaches yoga in Albuquerque, New Mexico.
She is a nationally registered yoga teacher with Yoga Alliance.
Learn about Laura's book,
Reflective Journaling: A Guide to Personal and Spiritual Growth:
www.reflectivejournaling.com

Laura Wright Yoga Self Practice
Albuquerque New Mexico USA
www.lwrightnm.com