Sequence · 30 minutes · 29 poses
A 30 minute yoga flow for a full home class
This 30 minute yoga flow works like a complete class at home: a seated start and Cat-Cow, three minutes of sun salutations, standing poses from Chair to Pyramid, two balances, a short backbend, Pigeon and seated folds, then five minutes of rest. Every hold is timed, so you can play it in the app or print it.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Easy Pose Sukhasana | 1 minute 30 seconds | Sit on a blanket, hands on the knees. Let the breath lengthen before you move. |
| 02 | Cat-Cow Marjaryasana Bitilasana | 1 minute | Move slowly with the breath: the belly drops as you breathe in, the back rounds as you breathe out. |
| 03 | Child's Pose Balasana | 45 seconds | Knees wide, arms long. Feel the back of the ribs widen with each breath in. |
| 04 | Downward-Facing Dog Adho Mukha Svanasana | 45 seconds | Hips high, knees soft, fingers spread. Let the head hang between the arms. |
| 05 | Sun Salutation Surya Namaskar | 3 minutes | Three or four slow rounds, one breath for each movement. Step back rather than jump. |
| 06 | Mountain Pose Tadasana | 20 seconds | Pause at the top of the mat and let the breath settle after the salutations. |
| 07 | Chair Pose Utkatasana | 25 seconds | Sit the hips back as if toward a chair, weight in the heels, arms up or hands at the chest. |
| 08 | Crescent Lunge Ashta Chandrasana | 30 seconds each side | Step back into a high lunge, back heel lifted. Front knee over the ankle, arms reach up. |
| 09 | Warrior II Virabhadrasana II | 30 seconds each side | Open the hips and arms to the side, front knee bent over the middle toes. Gaze past the front hand. |
| 10 | Reverse Warrior | 15 seconds each side | From Warrior II, slide the back hand down the back leg and reach the front arm up and over. |
| 11 | Extended Side Angle Utthita Parsvakonasana | 30 seconds each side | Front forearm on the thigh or a hand on a block, top arm reaching past the ear. |
| 12 | Triangle Pose Trikonasana | 30 seconds each side | Straighten the front leg without locking it. Hand on the shin or a block, chest open to the side. |
| 13 | Pyramid Pose Parsvottanasana | 30 seconds each side | Shorten the stance, hips square to the front, and fold over the front leg with a long back. |
| 14 | Tree Pose Vrksasana | 30 seconds each side | Back at the top of the mat, foot to the calf or inner thigh, hands at the chest or overhead. |
| 15 | Eagle Pose Garudasana | 20 seconds each side | Bend both knees, cross one thigh over the other and wrap the arms. Unwrap if a knee complains. |
| 16 | Wide Legged Forward Bend Prasarita Padottanasana | 45 seconds | Feet wide and parallel. Fold from the hips with the hands on the floor or on blocks. |
| 17 | Garland Pose Malasana | 30 seconds | Heels down on a rolled towel if they lift, elbows inside the knees, chest lifting. |
| 18 | Child's Pose Balasana | 30 seconds | Lower the knees and rest. Let the legs recover before the backbends. |
| 19 | Cobra Pose Bhujangasana | 15 seconds | Lie on the belly, hands under the shoulders. Lift the chest a little using the back, not the arms. |
| 20 | Locust Pose Salabhasana | 15 seconds | Arms by the sides, lift the chest and legs a small way. Keep the neck long and the breath moving. |
| 21 | Child's Pose Balasana | 30 seconds | Press back into Child's Pose to let the lower back soften after the backbends. |
| 22 | Pigeon Pose Eka Pada Rajakapotasana | 1 minute each side | Front shin angled across the mat, a block under the front hip if it lifts. Feel it in the outer hip, not the knee. |
| 23 | Butterfly Pose Baddha Konasana | 1 minute | Soles of the feet together, knees falling out. Sit on a blanket if the back rounds. |
| 24 | Seated Forward Bend Paschimottanasana | 1 minute | Legs long, knees bent as needed. Fold from the hips and let the back relax. |
| 25 | Boat Pose Navasana | 20 seconds | Lean back with a long spine, feet on the floor or shins lifted. Hold the backs of the thighs if needed. |
| 26 | Bridge Pose Setu Bandha Sarvangasana | 30 seconds | Lie down, feet hip-width apart. Press into the feet and lift the hips, knees pointing forward. |
| 27 | Supine Twist Supta Matsyendrasana | 45 seconds each side | Knees to one side, arms wide, both shoulders heavy. Turn the head away if the neck likes it. |
| 28 | Happy Baby Pose Ananda Balasana | 45 seconds | Hold the outer feet or the backs of the thighs, knees toward the armpits, lower back heavy. |
| 29 | Corpse Pose Savasana | 5 minutes | Five full minutes. Cover yourself with a towel if the fan makes you cold, and let the breath be ordinary. |
Thirty minutes is about half a studio class, and it is enough for a full arc: warm-up, effort, cool-down and rest. This flow follows that order. The first five minutes are seated and on hands and knees, the middle third is standing work with sun salutations, two balances and a short backbend, and the last third comes down to the floor for the hips, folds and a five-minute Savasana.
Follow the poses in order with the timings in the table. One-sided poses are done right, then left. The sun salutation block lasts three minutes: if you know Sun Salutation A, move one breath per movement; if not, repeat the simpler half (arms up, fold, half lift, fold, rise). In the app the whole flow plays with a timer and optional voice cues.
It suits people who already know the basic poses from a class or from the 20-minute beginner yoga sequence and want a longer session. Two blocks, a strap or belt and a folded blanket make most shapes easier. In the Philippine heat, practise in the cooler part of the day, keep water nearby and slow the salutations down.
Stop any pose that causes sharp or pinching pain, especially in the knees in Pigeon, Eagle and Garland, or in the lower back in Cobra and Locust. Come out of the standing folds slowly if you feel lightheaded. Leave out the backbends and Boat if your back is sore, and see a doctor or physio about pain that does not settle.
To practise it three times a week inside a structured plan, see the home practice programs. For a different 30 minutes each day, the random yoga flow generator builds a new ordered session at your level.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia. Last reviewed 2 October 2026.
Questions
Is a 30 minute yoga flow enough exercise?
It counts as light to moderate activity if you keep the standing section steady, but this flow is balanced rather than hard. For more effort, add rounds of sun salutation and hold the standing poses longer. For strength, add the core sequence on other days.
What should you cut if you cannot finish the 30 minutes?
Shorten the middle, not the end. Skip the second balance and the backbends, but keep the hip and floor poses and at least two minutes of Savasana, so the body still winds down before you get up.
Keep reading
Updated