Congratulations! You are reading this because you have decided to start a yoga practice, a remarkable decision to reinvent yourself in remarkable ways.

One thing that beginner yogis suggest contributes to tremendous will power is to ask yourself the question- What do you want to achieve in 30 days?

If the answer to your question was a faster metabolism, weight loss, physical or spiritual transformation, inner peace, better-regulated sleep cycles etc. We have the very flow for you:

1. Sarvangasana (Shoulder Stand)

Lie down in Savasana and breathe normally.

  • Now, as you inhale, raise your legs, hips, buttocks and abdomen towards the ceiling and push your weight to come up on your shoulders and supporting your back with your hands.
  • Stay in the posture for a few seconds and pay attention to the reactions occurring in your body.
  • Be gentle with your body and try to breathe normally.
  • With each inhale adjust your body and try to bring your posture to the 90-degree angle.
  • Stay in the posture from 30 seconds to a minute.
  • To release the posture, slowly lower your knees towards your forehead, keep your hands on the floor beside your body, palms facing down.
  • Use your palms as support and slowly straighten your legs to a 45 degree, mid-air.
  • Relieve yourself from the posture lowering your spine one vertebrae at a time.

2. Setu Bandhasana ( The Bridge Pose)

  • Lay in Savasana, closing your eyes and visualising yourself in a classic bridge pose.
  • Here you can bend your knees, keeping your feet flat on the floor slightly apart, palms facing down on the mat
  • Inhale deeply, lifting your hips, pressing down on your shoulders and upper arms to balance your body weight.
  • Try to point your tailbone towards your knees by lifting hips higher.
  • Hold the posture for 5 to 10 breaths and slowly slide back on to your yoga mat.
  • This challenging asana increases flexibility and relaxes your central nervous system.

3. Bhujangasana ( The Cobra)

  • Lay flat on your stomach, keeping your feet together, move your hands forward, parallel to your shoulder, palms facing down.
  • Now inhale deeply, pressing your palms down, transferring the body weight to your palms.
  • Slowly raise your head and body towards the sky assuming the pose of the mighty Cobra.
  • Keep in mind to keep your arms close to your elbows and expand your shoulders.
  • Breathe normally for 15 to 30 seconds and release slowly bringing your hands next to your body and forehead to the floor.
  • The Cobra is an amazing backbend which makes spine stronger and flexible, regulating metabolism and relieving stress.

4. Dhanurasana (The Bow Pose)

  • Lie down flat on your stomach keeping your feet slightly apart and your hands close to your body.
  • Now gently fold your knees and hold your ankles.
  • Keep your forehead on the mat and with a deep inhale lift your legs and head up towards the ceiling.
  • Keep your chest raised and your shoulders away from your ears.
  • With each deep breath, try to draw your shoulder blades closer together.
  • To release the bow, slowly let go of your legs and bring your body to the mat.
  • Spend a few seconds laying on the mat before transitioning to the next pose.

5. Savasana ( Corpse Pose)

  • Lay on your mat, with your hands on your sides
  • Take deep breaths and try to relax and calm your mind with every breath.
  • Play soothing meditation music to enhance the relaxing experience.
  • Stay in Savasana for as long as you wish.

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