A 30 minute yoga sequence

As many of you know, I recently completed a 30 days of yoga challenge. I was thrilled to receive such wonderful feedback and interest in my yoga drawings! Many of you have said you would like to use these drawings as inspiration for your own home practice. Nothing could make me happier!

The drawings I made each day were in no particular order, simply a pose chosen from the day’s practice. And so, I have created a yoga sequence for you to download and print, based on the core sequence I followed each day.

To download an A4 version (2 sheets) click here.
To download a US Letter version (2 sheets) click here.

Please see the notes below for extra pointers!

Notes:

A disclaimer

I am not a yoga teacher. I am an Iyengar Yoga student interested in furthering my own practice. My intention in sharing my yoga drawings is as a point of inspiration for your own practice. Please consult a qualified yoga teacher if you need further help and guidance , especially if there are health issues you are concerned about.

Time is of the essence

In order to move through all these poses within a 30 minute time frame, I gathered all my props beforehand so that I wouldn’t have to waste time looking for them during my practice.

I didn’t repeat poses or stay in them for a long time. For the standings, several breaths felt like long enough. For the headstand, shoulder-stand, and Halassana, I spent at least 2 minutes in each pose.

I lay down for Savasana after the 30 minutes were complete, so that I could spend as long as I liked absorbing this rather speedy practice! (at least 5 minutes)

This sequence could easily take 45 minutes or more if you chose to move through it in a more leisurely fashion.

What does your body need?

In these drawings, I am showing the props I use which are suited to my particular needs within each posture. I have a nerve condition in my left foot which means I am continually trying to avoid compressing the foot or bearing weight on the ball of the foot.

The modifications I use might be helpful for someone with similar foot issues but might make little sense for someone with fully functioning feet! So please use this as inspiration to discover what might help you in your yoga practice. It will probably look quite different for each of us!

In addition, I chose to focus on standings because I want to strengthen my legs, and inversions because it so relaxing for my feet to be free of pressure and gravity. There are so many wonderful yoga postures to explore: forward bends, back bends, twists. At another time, my short sequence might look quite different!

Further inspiration

One of my favourite yoga books which I turn to time and time again is The Woman’s Yoga Book by Bobby Clennell.

I also love BKS Iyengar Yoga: The path to holistic health. It is a treasure trove of information about the whole Iyengar Yoga system and has an incredible array of sequences for many kinds of health issues.

Wishing you a nourishing and strengthening yoga journey. Namaste!

2 Replies to “A 30 minute yoga sequence”

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