30 Minute Yoga Practice for Cultivating Calm and Flourishing Energy Through Poses

Finding calm in a busy day can feel like a challenge. Yet, dedicating just 30 minutes to a mindful yoga practice can help you cultivate a sense of calm and encourage flourishing energy throughout your body and mind. This practice focuses on gentle, grounding poses that invite relaxation and growth, helping you reconnect with your inner balance.

Preparing for Your Practice

Before you begin, find a quiet space where you won’t be disturbed. Wear comfortable clothing and have a yoga mat or soft surface ready. This session blends breath awareness with gentle movement to ease tension and invite flourishing energy.

Start by sitting comfortably with your spine straight. Close your eyes and take a few deep breaths, feeling your body settle. This moment of stillness sets the tone for the practice. Put your hands together in prayer position and place at the heart centre. Within your mind, set an intention for this practice, it could be something for you or for something in your life. Inhale this intention and release.. Open your eyes and we shall begin.

Warm-Up: Connecting Breath and Movement

Begin with gentle neck and shoulder rolls to release tightness.

• Neck Rolls: Slowly drop your right ear toward your right shoulder, roll your chin down to your chest, then to the left shoulder. Repeat 3 times each direction.

• Shoulder Rolls: Lift your shoulders toward your ears, then roll them back and down. Repeat 5 times.

  
  

Next, move into Cat-Cow poses to awaken the spine.

• Cat Pose: On hands and knees, round your back toward the ceiling, tucking your chin.

• Cow Pose: Arch your back, lifting your chest and tailbone, gazing slightly upward.

  
  

Flow between Cat and Cow for 8 breaths, moving with your inhale and exhale.

Main Sequence: Poses to Cultivate Calm and Flourishing Energy

1. Child’s Pose (Balasana)

From all fours, sit back onto your heels and stretch your arms forward, lowering your forehead to the mat. This pose calms the nervous system and gently stretches the back.

Hold for 1-2 minutes, breathing deeply.

2. Standing Forward Fold (Uttanasana)

Stand tall, then hinge at your hips to fold forward, letting your head hang heavy. Bend your knees slightly if needed to protect your lower back.

This pose releases tension in the hamstrings and promotes calm by encouraging blood flow to the head.

Hold for 1 minute, breathing evenly.

3. Warrior II (Virabhadrasana II)

Step your feet wide apart. Turn your right foot out 90 degrees and bend your right knee over your ankle. Extend your arms parallel to the floor, gazing over your right hand.

This pose builds strength and focus, encouraging flourishing energy through grounded stability.

Hold for 30 seconds, then switch sides.

4. Tree Pose (Vrksasana)

Stand tall and shift your weight onto your left foot. Place the sole of your right foot on your inner left thigh or calf (avoid the knee). Bring your hands to prayer position at your chest or raise them overhead.

Tree pose improves balance and cultivates calm by encouraging steady breath and focus.

Hold for 30 seconds, then switch sides.

5. Seated Twist (Ardha Matsyendrasana)

Sit with your legs extended. Bend your right knee and cross it over the left leg, placing your right foot flat on the floor. Twist your torso to the right, placing your left elbow outside your right knee and your right hand behind you.

This twist massages the internal organs and encourages energy flow, supporting a flourishing feeling.

Hold for 30 seconds, then switch sides.

6. Legs-Up-The-Wall Pose (Viparita Karani)

Lie on your back and extend your legs up against a wall. Keep your arms relaxed by your sides. This pose helps reduce stress and promotes circulation, fostering calm and rejuvenation.

Stay here for 3-5 minutes, breathing slowly.

Closing: Guided Relaxation

Finish your practice with Savasana (Corpse Pose). Lie flat on your back with arms and legs relaxed. Close your eyes and focus on your breath. Let your body sink into the floor, releasing any remaining tension.

Stay here for 5 minutes, allowing the calm and flourishing energy you cultivated to settle deeply.

After 5 minutes, roll onto your right side and suport yourself to a sitting cross legged position. Bring your hands together at heart centre, bow your head and silently say namaste.

Feel the gratitude of this practice, just for you, to 'be' in this space of harmony and serenity. I hope that this practice supports you in your day with flourishing, positive thoughts and creativity.

MEDITATION - DEEP INNER STILLNESS

Below is a 10-15 minute meditation which allows you to either sit or lay, be comfortable, close your eyes and listen to this calming visualisation meditation. Enjoy!