30 Yoga Poses For 30 Days
A millenary practice, yoga counts incredible benefits like increased flexibility and balance, improved respiration, a balanced metabolism, lower stress levels, better sleep, increased muscle strength and overall energy levels, and so many others. The list is long!
This September, to honour national yoga month, we want to introduce you to a different yoga pose every day, for a total of 30 poses throughout 30 days. They are beginner to intermediate poses, so you don’t have to worry about not being able to get them right, and our hope is they might inspire you to continue with your newfound love for this practice after the month is over.
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So, let’s get to our 30 poses. Get your mat out, and get ready ––we promise it will be fun, and it will be great for your body and spirit.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
The OG pose. You’ll probably be familiar with this one already: all you need to do is start on your mat, on all fours, then tuck your toes under and lift your hips until your legs are as straight as you can get them to be. Don’t worry if your heels can’t touch the floor yet, it will get easier with time!
Cobra Pose (Bhujangasana)
Another classic. The cobra is one of my favourites, because it’s perfect for loosening hips and lower back pain. Lay on your front, then move your palms under your shoulders and gently lift your chest from the mat. Expand, expand, breathe through it and feel every vertebrae relax as you do.
Child’s Pose (Salamba Balanasana)
No sweeter relief than finishing up practice with a good dose of child’s pose. Feel free to also use it throughout your practice, to catch your breath and take a moment to feel your body relax. Kneel on the mat, bring your toes together and let your knees spread wide, then gently roll down into the mat with your hands above your head. Breathe.
Supine Twist Pose (Supta Matsyendrasana)
Another great restoring pose, and a fantastic stretch. Lie on your back with your arms spread on each side, and bring your knees towards your chest. Then exhale, and drop both knees to one side as you let your head roll in the opposite direction. Repeat on the other side.
Cat Cow Pose (Marjaryasana)
We love a good spinal wave. Start on all fours with your knees directly under your hips and your arms aligned with your shoulders. Inhale and lift your head and tailbone, like a cat. Exhale and round your spine, tucking your tailbone back like a cow. Repeat as much as you’d like.
Mountain Pose (Tadasana)
Stand tall in the middle of your mat, with your feet together or hip width apart. Energise your legs and feel the ground beneath your feet, engaging the thighs and drawing your naval in. Turn your palms outwards, so they’re facing away from you, draw your shoulders away from your ears and breathe. Deeply.
Bridge Pose (Setu Bandha Sarvangasana)
The bridge is another great pose for stretching the back: all you do is lie on your back with your knees bent, arms by your side, and lift your hips on a slow inhale. Bring them back down on a long exhale.
Bound Ankle Pose (Baddha Konasana)
Sit on your mat with your heels as close to your pelvis as possible, and the soles of your feet together. Inhale, exhale, and release all the tension you might be holding. It opens your hips and stretches your thigh muscles!
Down Dog On A Chair (Uttana shishosana)
This pose is great for lengthening your torso and general stretching. Grab a chair, standing tall behind it just a few steps away. Then place your hands on the back of the chair and step your feet back until they align with your hips, so you’re at a right angle with your body and your spine is parallel to the floor.
Tree Pose (Vrksasana)
This one is a lot easier once you concentrate on a focal point in front of you at eye level. Stand in the centre of your mat, then energise one leg and slowly slide the opposite foot along your leg, to a point of your choosing depending on how comfortable you feel. Put your hands on your heart, and try to maintain your balance.
Side Plank Pose (Vasisthasana)
To start, get in a downward facing dog position. Turn one foot onto its outside edge, place your other foot on top of this one, and lift the corresponding hand up over your head. Press on the hand that’s resting on the mat to balance and energise your whole body.
Boat Pose (Navasana)
Sit in the centre of your mat with the knees bent and your hands under your knees. In a slight show of ab strength, lie back just a few inches without arching your spine, and lift your legs straight towards the ceiling. Stretch your arms forward, breathe, and hold the pose as much as you’re comfortable with.
Seated Forward Fold Pose (Paschimottanasana)
Tight hamstrings? No problem. Sit at the back of your mat and extend your legs in front of you, with your feet flexed. Exhale and slowly fold over, as much as you feel comfortable with, then maintain the pose for a deep stretch.
Triangle Pose (Trikonasana)
Start on a lunge with one foot forward, then start to stretch and straighten the same leg on a long exhale. To create a beautiful triangle, bring the hand on the same side down to touch your foot, and breathe through it. Repeat on the other side.
Chair Pose (Utkatasana)
Shaky muscles, assemble! Stand on your mat with your toes together and your heels slightly apart, then bend the knees and sit back on your heels with your arms outstretched in front of you. Maintain as long as it feels comfortable.
Dolphin Pose (Ardha Pincha Mayurasana)
Dolphin is similar to a downward facing dog, only you’re on your forearms instead of your hands. Try to keep your upper body lifted and your heels pressed into the mat, then feel that hamstring stretch conquer your whole lower leg area.
Happy Baby Pose (Ananda Balasana)
This one feels so good. Lie on your back with your knees towards your chest, then, maintaining a 90 degree angle with your legs, reach for your feet wherever you can grab them –big toes are best! Pull your knees and your toes away from your body and gently rock from side to side.
Half Forward Bend Pose (Ardha Uttanasana)
Stand in the centre of your mat, then reach your hips back and your head forward. Keep your legs energised and reach the arms forward either straight by your ears or to the floor, next to your toes.
Garland Pose (Malasana)
A deep squat with a yoga twist: start by standing tall, then bending your knees and lowering your pelvis to the floor into a full squat. Put your hands in a prayer position and, while keeping your spine straight, move your pelvis lower towards the floor. Maintain for a few breaths, and release any tension while feeling your hips and groin open up.
Crescent Pose (Anjaneyasana)
A deep stretch for your hip flexors! Get in a low lunge pose, then drop one knee on the mat and bring your hands onto the other knee. Inhale, and raise your arms over your head and slightly behind your ears. This will feel amazing for anyone who sits much of the day.
Warrior I Pose (Virabhadrasana I)
Warrior poses increase flexibility, mobility, and are perfect for anyone who spends time at a desk. Stand tall in the centre of your mat, then bring one foot back and turn it to a 45 degree angle. Lift your arms over your head and squeeze the muscles in your legs, energising the whole body and engaging your core strength.
Warrior II Pose (Virabhadrasana II)
Warrior II sees you stand tall with one foot back and the other pointed forward. Then, extend the arms to a T shape and make sure they don’t collapse below shoulder height. Bend into the front leg, energising both legs and feeling all your strength.
Warrior III Pose (Virabhadrasana III)
This is an amazing pose for balance and core strength. Start in Warrior I pose, then press down on the front foot and heel to bring your weight on the front, then draw your abs in and straighten your back leg. Float your back leg up and away from the floor, until your leg and torso are parallel to the floor. Keep your arms straight in front of you, and actively engage all your leg muscles to maintain the pose.
Bow Pose (Dhanurasana)
Lie on your front with your feet apart, then press your toes firmly into the mat and bend your knees. Grab the outer side of your ankles and with your feet flexed, inhale and lift both rib cage and shoulders off the ground. Hold the pose as long as you feel comfortable, then on an exhale, release and kick your legs back.
Reverse Warrior Pose (Viparita Virabhadrasana)
Begin in Warrior II, then lean your torso forward and straighten your front arm toward the ceiling. Your other hand can gently rest on your back leg, while your gaze follows your outstretched arm.
Plank Pose (Phalakasana)
There’s planks you do at the gym, and then there’s yoga planks. The yoga pose increases mental focus and asks you to engage your mind as well as your core strength: start on all fours, then either resting on your hands, or the whole back of your forearms, lift your knees and legs until you’re completely straight. Avoid sagging in the spine at all costs, and remember to breathe.
Upward Facing Dog Pose (Urdhva Mukha Svanasana)
This is a great stretch for the back: lie on your front with your feet relaxed, then take your hands under your shoulders and push on them until your arms are straight. Roll your head back and lift the body throughout your legs and abdomen.
Half Moon Pose (Ardha Chandrasana)
This pose is great for stability, balance and leg strength: begin in the triangle pose, then bend the front leg and bring the same side hand to the floor in front of your foot. Straighten the front leg and gently lift your back leg off the floor, trying to keep both as straight as possible. Keep the back leg parallel to the floor, with a flexed foot and the same side arm reaching toward the ceiling. Gaze toward the ceiling, and breathe into the stretch.
Intense Side Stretch (Parsvottanasana)
Stand tall in the middle of your mat. Place your hands on your hips while keeping them squared, and lift one foot back and down on the mat again. Keep your hips facing forward and bend your torso forward, lengthening the spine and spreading your arms out to the sides. Inhale, engage your quadriceps, and feel any tension leave your body.
Corpse Pose (Savasana)
It might look like our final pose is simply… lying down on your back? But it’s actually a lot more! The goal is to stay completely relaxed throughout this pose, allowing your body to surrender and noticing where the mind wanders to. A meditation-in-yoga-pose, so to speak, to end on a high!