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Just 30-minute yoga sequence to recharge your body…

What you do if all you have is 30 minute to get in shape every morning?

Will go to the gym? Running? Or Walk?

Well! To log in these workouts, you must have more time.

But is there any other that can tone your body in just 30 minutes?

For this reason, we planned this 30-minute morning yoga workouts to make your every muscle work actively.

This 30-minute yoga workout will tone your buttocks, firm your chest, trim your belly and slim down your legs.

And most important, these are perfectly easy pose for beginners to practice at home.

A beginner should always start their workout session slowly and easy. After gaining some strength and flexibility, you can switch to the advanced yoga sequence for higher benefits.

Now, let’s get into preparation…

How To Prepare For 30-Minute Yoga Workout?

If you workouts in the morning, then these few things you need to take care of –

  • Make sure your stomach is clean.
  • Wear loose, light and comfortable clothes.
  • Start your session where air circulation and light is perfect.
  • Keep a water bottle nearby to hydrate your body in-between.
  • Also, keep a timer to track the duration for every pose.

Now let’s get into this 30-minute yoga workouts sequence to stay active throughout the day.

  1. Mountain Pose: 2-Minute

Credit: Freepik

Mountain pose is the basic standing pose or you can say the very first pose beginners should start with.

You just need to stand straight with a stretched body.

Level: Beginner level hatha yoga

Strengthening Benefits: Knee, thigh, and ankle

Breathe: Take a deeper breath for 2 minutes.

How To Practice:

  • Enter in this pose by standing with feet together (toes touching, heels slightly apart).
  • Lift your thighs, knees cap without hardening your lower belly with the elongated spine.
  • Push your body in an upward direction. Imagine a line of energy all the way up along your inner thigh to your groins, and from there through the core to torso, neck, and head, and then out through head.
  • Press your shoulder blades into your back and widen them across and release them down your back.
  • Keep your stomach inside, core lifted and head straight.

Its base of all standing pose and allows your body and consciousness to integrate.

  1. Standard Forward Bend: 2-Minute

Credit: Freepik

Now, slowly from mountain pose entered into standing forward bend.

This move relax your spines and back muscles. When you bend down, the whole tension goes to back to improves flexibility and strength.

Level: Beginners

Benefits: Rejuvenate your mind, relax your nerves, strengthen thighs, knees, relieve neck and back pain, improve posture, and enhance flexibility.

Breathe: Take 15-20 long breath

How To Practice:

  • Starting from mountain pose, bend slowly from your hip joints (not waist) to reach toes.
  • If you’re unable to touch the groundwith your hands, cross your forearm and hold your elbows until you attain flexibility.
  • If you’re moderately flexible,try to grip the back of your ankle and bring your head to touch your knees.
  • But, if your flexibility is above average,you may rest your palms on the mat and try to reach your head below the knee.
  • Inhale while coming back to your starting position and exhale to relax.

Tip: You can also relax in-between this 2 minutes session with an interval of 10-20 seconds and then start again.

But if you feel pinpoint pain during practicing this pose, then immediately stop and seek doctor advice.

  1. Cat-Cow Pose: 5-Minute

Credit: Popsugar

Now from standing forward bend, sit down on your fours and enter into cat and cow pose.

Both of these poses are super easy and gentle enough to stretch and relax your neck and back muscles.

For beginners, it’s a wonderful yoga pose to warm up your spine at any point on and off your mat.

Both of they flow in synchronized movement, from cow to cat.

Level: Basic Beginner

Benefits: Tone digestive tract, relieve stress form menstrual cramp, and increase flexibility in neck, spine & shoulder.

Breathe: Take 20-30 deep breath or more in 5 minutes duration.

How To Practice:

  • Come on your fours like babies crawling.
  • Begin by cow pose:Inhale slowly and draw your belly to spine. Try to round your back toward the ceiling by making arch through neck and back.
  • Move to cow pose:Exhale, and raise your chin as you tilt your head backward. Push your naval down and raise tailbone. Compress your buttocks.
  1. Child Pose: 2-Minute

Credit: Freepik

In yoga, this resting pose refers to relax your body and muscles.

In spite of resting completely, relax into this pose. It will soothe your lower backbones and relax every muscle of your body completely.

Level: Basic beginner

Benefits: Calm down your mind, soothe your digestive tract, relax your spine, release your body fatigue, fight insomnia (a sleep disorder), strengthen your knee, and relieve in back pain.

Breathe: Breath normally to calm down.

How To Practice:

  • Sit down on heels by separating your knees as wide as hips.
  • Bend forward slowly and rest down your forehead on the floor while keeping your arms straight on the floor and palm facing on the ground.
  • Gently press your chest on thighs and hold for 2 minutes to relax.

If you feel uncomfortable to practice initially, then use these yoga accessories to ease every pose.

  1. Downward Facing Dog: 2-Minute

Credit: Freepik

A pose that makes you longer, taller, stronger, flexible and energized if practice regularly.

It’s often practiced as a flowing sequence of sun salutation.

Level: Beginner

Benefits: Strengthen arms and shoulders, tones core and waist, bring healthy blood flow to the brain, and stretch your spine to strengthen your back.

Breathe: 10-20 slightly deep

How to practice:

  • Come to your fours and make a table like structure.
  • Now move your hands slightly forward of your shoulders.
  • Inhale and lift your hips by straightening your knees, elbows by forming V shape.
  • Make sure your toes point straight ahead.
  • Press your hand into the floor and lengthen your neck.

Always practice expanding your chest with inhalation.

  1. Cobra Pose: 1-Minute

Credit: Freepik

Cobra pose looks simple but demands huge efforts to maintain this position initially.

It’s also a part of yoga sequence in Surya Namaskar (sun salutation).

Popularly known as one of the most powerful yoga poses to open up your core and flatten your belly.

Level: Beginners

Benefits: Open up your chest, elevate mood, clear the passage of lunges and heart, improve menstrual irregularities, increase flexibility, decrease stiffness in the lower back, stimulate abdomen organs like kidneys, ease asthma, and relieve stress.

Breathe: Try to take 10-15 long deep breath in cobra pose.

How To Practice:

  • Lie down on your stomach on flat surface and forehead resting on the floor.
  • Keep your legs close to your feet and heels.
  • Place your arms on sides under your shoulder, close to your torso and in front of your head.
  • Now take a deep breath and slowly lift your head, chest, and abdomen while keeping your body weight on palms.
  • Pull your torso back by creating an arch by bending your neck.
  • After a few breaths, slowly bring your body back to normal and relax.
  1. Child Pose: 2-Minute

Credit: Freepik

Again relax your body in child pose for 2 minutes.

  1. Side Lunge: 5-Minute

Credit: Freepik

Being a part of many yoga sequences, this simple stretching posture has won numerous heart by its amazing hip and motion-related benefits.

Yes! Flexion of the hip that helps to walk, sit, run, and climb, get a gentle stretch in this position.

But if not practiced enough, then gradually create problem in the area which helps you to move.

It helps us to restore our ability to move easily. And most importantly, tones your buttocks and make them round, and bigger.

Level: Beginners

Benefits: Solves motion related problems, open your heart passage, tone your buttocks, flexible your lower body, trim your thighs, and improve digestion.

Breathe: While practicing on each side, take 10-15 deep. During this 5 minute of the session, you need to keep changing sides to avoid longer fatigue in legs.

How To Practice:

  • Stand straight with your feet at a hip-width distance apart.
  • Now, take a big step forward with your right leg and start shifting your weight forward.
  • Now, lower your body until right thigh is parallel to the floor.
  • Hold this position for a few seconds and keep changing sides.

In 5 minute of the session, keep changing your sides to avoid muscles pain initially.

  1. Triangle Pose: 2-Minute

Credit: Freepik

Triangle pose is the foundation of almost every style of yoga pose. You’ll easily encounter with this pose in your early yoga classes.

It’s the most basic yoga pose a beginner should practice increasing the flexibility and strength.

Its simplicity to engage in every muscle of your body is really powerful.

Also, it helps you to burn your side belly fat by twisting your body at 45-degree angle.

Level: Beginner

Benefits: Strengthen your legs and arms, reduce your waistline, tone your hips, open up chest and shoulders; and shape up your belly to gives best curves.

Breathe: Initially, you can breathe normally, but, after a few practices, start taking deep breaths.

How to do:

  • Stand straight and separate your feet wide apart.
  • Now keep your right foot outside, toes pointing outward while left foot pointing slightly inward.
  • Take a deep breath and bend your body posture to the right, downward from hips while keeping your waist straight.
  • Raise your left arm in the air while right touching the floor.
  • Keep your chest wide open and body perfectly bent on sideways.
  • Stretch your body fullest to 5-6 breathe and then change your sides.
  1. Seated Forward Bend: 1-Minute

Credit: Freepik

It’s a classic pose from hatha yoga. This traditional yoga pose is powerful enough to cure many disease especially back and digestive problems.

It’s also known as “calming your nerves” pose.

Level: Beginners

Benefits: Tighten hamstring, relieve stress, improve mood, Healthy blood flow, Relieve digestive problems, and stretch your spine.

Breathe: Take 3-4 deep breathe every time you bend down.

How To Practice:

  • Sit with straight legs ahead and bring your arms to reach toes.
  • Inhale while keeping your spine straight up.
  • Exhale while coming to forward.
  • Stay in this position for a few seconds.

Remember, on each inhales, you need to lengthen your spine, and on exhale, deepen into your forward bend.

  1. Plow Pose: 1-Minute

Credit: Freepik

It prepares your mind for relaxation and restoration.

Many yogis claims that everyday practicing of plow pose increase healthy blood flow, improve memory, and strengthen your spine, and hamstring.

Level: Beginner

Benefits: Improve your digestive tract, relieve backache, reduce stress, flatten your belly, aids in weight loss, and stimulate thyroid glands.

Breathe: Take 3-5 deep breathe.

How To Practice:

  • Lie down on the mat and keep your palms on the floor facing the ground.
  • Inhale, slowly lift your legs up above the floor at 90-degree angle.
  • Support back with hands and gently raise hips, lower back off the floor.
  • Now, extend your legs behind over the head and place the toes on the floor.
  • Hold it for few seconds as per your capability.
  • Exhale and come back to normal. Relax.
  1. Corpse Pose: 5-Minute

Credit: Freepik

This pose resembles “dead body” therefore named as “corpse”.

It’s one of the easiest yoga poses for beginners to relax their body and mind completely.

This pose is usually practiced after a hard sweating yoga session to calm down your muscle. It instills deep inhaling so you get up fresh and rejuvenating after yoga.

Level: Beginners

Benefits: Relax and calm down your body after a yoga session, reduce blood pressure and anxiety, increase energy level, improve memory, and bring your body to a meditative state.

Breathe: Breath normally to calm down.

How To Practice:

  • Lie down flat on the floor and close your eyes.
  • Make sure every body parts are comfortable and relaxed.
  • Now, slowly draw attention to every area of your body, starting from toes.
  • As you do this, breathe deeply and slowly, but don’t fall asleep.
  • Breathing in will energize your body and breathing out will calm you down.
  • Just focus on yourself and forget every task for a few minutes.

If you want you can take more time to relax.

Which is your favorite morning workout routine?

Comment us below.

 

Grand Master Choa Kok Sui is a modern “Master of Energy”. Through his extensive study and research on life force or Prana, he created multiple applications for the use of Energy. Included in this vast body of knowledge is the science he called “Pranic Healing”. Other aspects of his Energy Technology pertaining to various areas of life, are widely taught in his various courses and workshops. Master Choa’s systematic approach makes it possible for nearly anyone to learn. Based on scientific principles of Energy, these ancient protocols are rapid to learn and easy to use. All one has to do is to follow simple protocols in order to improve one’s life.

The Great Vision

The target is to produce one Pranic Healer for every family. One Arhatic Yogi for every one thousand people out of the present population of about seven billion people.

The target is to produce seven million Arhatic Yogis. Out of every ten Arhatic Yogis one senior Arhatic Yogi will be produced.
A total of seven hundred thousand senior Arhatic Yogis will be produced.
Out of every one hundred Senior Arhatic Yogis the target is to produce one baby Arhat or seven thousand baby Arhats. Out of every hundred baby Arhats the target is to produce one fully matured Arhat or a Great Arhat.
A total of seventy fully mature Arhats or Great Arhats.
Out of the seventy great Arhats hopefully three Holy Masters or three Great Ones will be produced.
If this can be done within one hundred fifty years time the world will change, be transformed and
progress beyond recognition.
If this objective can be accomplished, we can have heaven on earth.
Extracted from The Origin of Modern Pranic Healing & Arhatic Yoga by MCKS, 2006, page 199

INNER REFLECTION AND FIRM RESOLUTION (IRFR)

BENEFITS :-

  1. IRFR HELPS TO BUILD AWARENESS AND SENSITIVITY
  2. IRFR HELPS TO FIND YOUR WEAKNESS WHICH WE CAN
    OVERCOME BY MAKING IRFR A DAILY PRACTISE.
  3. YIN = IR

    YAN= FR

  4. BRINGS TRANSFORMATION IN YOU
  5. TO MASTER A VIRTUE

    (TO SET THIS AS A HABIT HAVE A SLOT OF 03MIN FOR EVERY TWO HOURS IN A DAY AND DO IRFR.
    REPEATEDLY DOING THIS WILL HELP TO SET A HABIT)


  1. VISUALISE A WHITE SCREEN IN FRONT OF YOU
  2. JUST RELAX AND REMAIN CALM AND DETACHED AS YOU TRY TO RECALL UNWANTED
    THOUGHTS AND PENT UP EMOTIONS. ALL FEARS, HURTS, INSECURITIES OR WHATEVER
    YOU HAVE GONETHROUGH OVER THE PREVIOUS WEEK/DAYS.
  3. PROJECT ALL THESE GRADUALLY AND SLOWLY ON THE SCREEN.
  4. VISUALISE AND ELECTRIC VILOET DUSTER IN YOUR RIGHT HAND AND THE THREE FINGERS
    OF THE LEFT HAND TOUCHING THE AJNA CHAKRA WIPE ALL THAT YOU PROJECTED ON THE
    SCREEN WITH THE EV LIGHT DUSTER ON YOUR RIGHT HAND.
  5. SCAN AND MAKE SURE THAT THE SCREEN IS COMPLETELY ERASED.
  6. NOW VISUALISE WHAT IS THE CORRECTIVE ACTION/ THOUGHTS /WORDS EMOTIONS YOU
    MUST HAVE TAKEN SO THAT IT DOES NOT HARM/ INJURE ANYONEOR YOURSELF.
  7. REPEATEDLY HOLD THESE ACTIONS / THOUGHT / EMOTIONS SEVERAL TIMES TILL THE
    OLD ACTIONS/ THOUGHTS / EMOTIONS ARE COMPLETELY WIPED OUT AND THE NEW
    GOOD CORRECTIVE ACTION / THOUGHTS / EMOTIONS ARE REGISTERED IN MIND.

THANK YOU MASTER!

Let the entire earth be blessed with divine light divine love and divine bliss. May every
person every being be blessed with love, happiness, joy, peace and abundance. Let us bless our
parents and our teachers wherever they are with good health, happiness, love, prosperity and peace.

Let us bless our family, our relatives, our neighbors, our friends and all the people we
know with love,happiness, good health and prosperity. Let us bless all the participants here
with love, good health,happiness, spirituality, understanding, peace, prosperity and abundance.

Let us bless the rulers of UAE and their families with divine light, divine love and
divine power and May they be blessed with the right energies to take the right decisions and to do the
right things for the welfare of the people of UAE.

Let us bless all the economies of the world with stability, growth and progress and may
all the countries in the world prosper with good living standards filled with divine light, love,
compassion, power, understanding and bliss.

Let us bless all those regions where there is turmoil and unrest especially in Palestine,
Syria, Yemen, Jammu and Kashmir, Iran, Iraq,Srilanka and certain parts of Africa. You may include any
other regions that comes to your mind. Imagine peace and order returning to these places and people are living in harmony filled with love and affection to each other.

Blessings be to all.

Let us bless our home with golden light entering every nook and corner of the house.
Imagine golden light going through your palms to every part of the house filling it with positivity,
love, joy, peace, harmony, prosperity and abundance.

Let us bless our work places. Imagine a golden light passing through each and every
corner of your work place being filled with positivity and productive energy. Imagine all your projects
and tasks are accomplished on time and in proper order with ease. Let us also bless the work places of our spouses with golden light and imagine that all works, projects and task are completed
perfectly with ease and in time.

Let us also seek the blessings of the supreme god to bless the projects and missions of our spiritual masters for successful completion of the tasks and projects undertaken by them at the
right time in proper order as per the divine will.

Let us also bless our children with good health, good education, successful career filled
with love, prosperity, harmony and bliss in their family life.

Let us focus our attention on the first box for the projects and wishes and project
golden light to the box. Visualize all the project owners standing in front of you smiling happily having completed their tasks and projects on time properly with divine help and blessings.

Now Let us shift our attention to the second box for the healings requested. Project the
golden light and Imagine golden light going through the crown chakra of the persons requiring healing with the light going directly to the organ or part that needs healing. Visualize the persons standing in front of you smiling happily having recovered from the ailment or sickness with divine healing and blessings. We seek the blessings of the Supreme God and our spiritual masters for divine help, guidance and support to spread pranic healing and Arhatic Yoga to the Eastern Region of UAE rapidly, properly and
with ease through this center.
Let all souls ready to take pranic healing, arhatic yoga and
meditation classes be blessed to attend the courses in this center with ease and in time.

Let us bless this center with divine light divine love and divine energies and may more
people visit and attend the meditation session, and achieve inner peace, happiness, good health, prosperity and abundance. So be it.

Bless Mother Earth, Let the entire earth be blessed with peace and harmony with lots of
love, sweetness, compassion spread all over mother earth. So be it.

Bless your family members. Silently say Let all my family members be Blessed, Father,
Mother, Spouse, Children, Brothers & Sisters, In-Laws, Cousins, Uncle & Aunty, neighbors, associates, colleagues be blessed with Spirituality, Abundance, Prosperity, with Progress, Good Health, Happiness Peace and Harmony.

Bless your Children’s future – Silently say Let my children be blessed with divine
guidance, divine help and divine protection. Let my children’s education be blessed with super success.
Let them be divinely guided and helped and protected to choose a right career for their future. So be it..

Bless your house. Silently Say Let my house be blessed with Spirituality, Abundance,
Prosperity, with Progress, Good Health, Happiness Peace and Harmony. Let any kind of negative thought forms, negative emotions, negative feelings, physic attacks, physic contaminations, physic energies within my house be disintegrated completely, extracted completely and expelled disposed properly
right now. So be it.

Bless your workplace – Silently Say: Let my workplace be blessed with Spirituality,
Abundance, Prosperity, with Progress, Good Health, Happiness Peace and Harmony. Let any kind of
negative thought forms, negative emotions, negative feelings, physic attacks, physic contaminations, physic energies within my workplace be disintegrated completely, extracted completely and
expelled disposed properly right now. So be it.

Bless your business or Family Business – Silently say: Let my business or company
business be blessed with divine guidance, divine help and divine protection. Lots of right people in the business, Right source to spread the business, Stability of income and financial prosperity, with lots of
progress. Let any kind of negative thought forms, negative emotions, negative feelings, physic attacks, physic contaminations, physic energies within my business entity be disintegrated completely,
extracted completely and expelled disposed properly right now. So be it.

Those who are in Job, Silently Say – Let my Career or family members career be blessed
with divine guidance, divine help and divine protection with prosperity abundance and success with lots of right people in the career. Right people in the staff, colleague, subordinate and in the management.
Let there be stability in the job, promotion in the job, recognition in the job. Let any kind of negative thought forms, negative emotions, negative feelings, physic attacks, physic contaminations, physic energies within my career or family members career be disintegrated completely, extracted completely and expelled disposed properly right now. So be it …

Bless Grand Master Choa Kok Sui’s Pranic Healing , Meditation on Twin Hearts and Arhatic Yoga
spread rapidly properly enthusiastically all over Fujairah, all over Sharjah, all over Ras Al Khaimah,
all over Dubai, all over Ajman, all over Umm al Quin, all over Abudhabi and all over middle-east and
Africa. So be it.

Silently Say in your mind, Let all the people those who are celebrating birthday,
anniversary or any good occasion be blessed with lots of joy, lots of wealth, lots of happiness. So be it.

Silently repeat in your mind, Let all those people who are in meditation together as well
their family members be blessed and all the pranic healers across the globe and their family members be
blessed with spirituality, with abundance, prosperity, progress, good health, happiness, peace and harmony with super consistency in practice of pranic healing, doing meditation on twin hearts, Arhatic yoga, and higher Arhatic yoga level practices.so be it.

Now put your hands in down please. Be aware of base of spine and sole of the feet. Imagine
brilliant white light going to the earth, three meters or ten meters deep. Visualize the roots of the light going inside the earth, Let Mother Earth be blessed with Divine Light, Divine Love and Divine Power.
Let
Mother Earth be Revitalized and Rejuvenated. Visualize properly white light from the base of the spine and sole of the feet going down into the earth. Take a ten deep breathing cycles. Thankyou.

To the Supreme God we thank you. To all our spiritual teachers we thank you for giving us this
opportunity to participate in this group meditation session and to be an instrument of divine
healing and divine purpose.

We thank you with Lots of Gratitude, Immense Respect and Love in full faith. Thank You, Thank
you and Thank you.

If you can follow a schedule for two weeks, you can follow it for one year. If you can follow it for one year, you can follow it for a lifetime.

–GMCKS, Pranic Healing.

🙏Atma Namaste🙏

Today’s Affirmation

We are following the schedule regularly and properly.

🎁🙏👍🏻💕🌴🌹💐🌹🍀🌴💐

Courtesy : Golden Lotus Sutras

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