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Time, as we all know from the work of Albert Einstein, is relative. Take half-hour. It may appear to last interminably when you’re sitting in a gathering or doctor’s waiting room yet it may well slip past almost unnoticed while you’re experiencing something that inspires you to lose yourself—and, at the identical time, end up—within the moment, whether it’s reading or hanging with friends or coming to a 30-minute yoga practice.

What’s more objective about that half hour are the advantages of devoting them to yourself every day. Studies overwhelmingly indicate profound health advantages of taking 30 of your 1440 minutes every day to by some means move your body at a moderate intensity for cardiovascular health, blood pressure, reduced risk of stroke and cancer, stronger immunity, even stress reduction and enhanced creativity.

When you think about the well-documented strengthening and stretching and soothing effects of yoga, it becomes less of an issue “if” you’ll practice and more of a matter of “when.” You may turn to the next 30-minute yoga sequence any time you may eke out a while for yourself, although a lot of us usually tend to have the time very first thing within the morning.

And people days when it’s simply not possible to search out half an hour, you may still derive those self same and even greater advantages from coming to your practice in additional manageable chunks of 20 and even 10 minutes with shorter versions of this practice.

A 30-minute yoga practice to jump-start your day

(Photo: Andrew Clark; Clothing: Calia)

Cat-Cow Pose

Come onto your hands and knees and stack your shoulders over your wrists and your hips over your knees. As you exhale, press down through your palms, round your back, and tuck your chin in Cat.

(Photo: Andrew Clark; Clothing: Calia)

As you inhale, slowly arch your back and lift your chest into Cow. Begin to maneuver your spine in a rhythmic motion, moving along with your breath for so long as you would like.

(Photo: Photo: Andrew Clark; Clothing: Calia)

Tabletop

From all fours, lift your belly in toward your spine in Tabletop. Either stretch your forearms by angling your fingers away from the middle of the mat or turning them toward your knees or take a backbend by extending your right leg straight behind you, bending your right leg, and reaching behind along with your left hand to grab your foot. If backbending, press your foot away from you as you lift your chest and are available right into a slight backbend. Breathe here. Slowly lower to the mat and repeat on the opposite side.

(Photo: Andrew Clark; Clothing: Calia)

Adho-Mukha Svanasana (Downward-Facing Dog Pose)

From Tabletop, inhale as you tuck your toes under and lift your hips up and back. Pause here and breathe. Downward-Facing Dog Pose, inhale as you lift your right leg up high behind you, after which exhale as you  round your spine as you draw knee to chest. Keep your pelvis low and round your upper spine toward the sky. Hug your right thigh to your chest and knee to your nose. Keep pressing the ground along with your hands. Return to Downward Dog and repeat with the left leg.

(Photo: Andrew Clark; Clothing: Calia)

Vasisthasana (Side Plank Pose)

From Down Dog, shift your weight barely forward so your shoulders are almost stacked above your wrists. Roll your heels to the precise. Shift your weight into your right hand and the periphery of your right foot. Turn your gaze down as you stack your left foot on top of your right (or you may keep the inner fringe of your left foot on the mat) in Side Plank Pose. Fan the flames of your thigh muscles and press your feet and right hand down as you lift your hips. Bring your right hand to your hip or extend it toward the ceiling. Should you feel regular, slowly turn your gaze as much as the ceiling. Breathe. Either return to Downward-Facing Dog or proceed to Wild Thing.

(Photo: Andrew Clark; Clothing: Calia)

Wild Thing

From Side Plank, slowly step your right foot behind you. Keep your left foot grounded onto the mat and your left leg straight. Lift your hips and chest toward the ceiling and reach your right arm alongside your ear. Press down through every a part of you that touches the mat to lift the remaining of your body right into a slight backbend. Let your head gently hang back. Breathe. Return to Downward Dog. Should you need, take Child’s Pose for several breaths before returning to Down Dog. Repeat Side Plank and Wild Thing on the opposite side.

(Photo: Andrew Clark)

Plank Pose

From Downward Dog, shift your shoulders forward over your wrists. Keep your legs and core engaged and press your hands and feet into the mat. Press your heels toward the wall behind and reach through the highest of your head toward the wall in front of you in Plank Pose. Breathe.

Instructions: Practice 5 rounds of the next poses, holding each for 3-5 breaths or 15 seconds. If the pose moves from left to the precise side, practice for 15 seconds on either side. Should you don’t have time for a full 30-minute yoga practice, skip the repetitions and proceed.

(Photo: Andrew Clark; Clothing: Calia)

Chaturanga Dandasana (4-Limbed Staff Pose)

From Plank, bend your elbows and slowly lower halfway to the mat, keeping your elbows drawing in toward your sides in Chaturanga Dandasana. Press your hands into the ground, keep off through your heels, and have interaction your core. You may modify the pose by lowering your knees to the mat.

(Photo: Andrew Clark. Clothing: Calia)

Urdhva Mukha Svanasana (Upward-Facing Dog)

From Chaturanga, press your hands and the tops of your feet down, to bring your thigh bones off the ground as you lift your torso in Upward-Facing Dog Pose. Draw your upper arm bones toward your back to open your heart. Keep your neck long as you gaze up.

(Photo: Andrew Clark)

Downward-Facing Dog Pose

From Up Dog, roll over the tops of your feet, press into your hands, and lift your hips up and back into Down Dog. Spread your fingers wide, lift your sitting bones toward the ceiling, and draw your belly and low ribs toward your spine.

(Photo: Andrew Clark; Clothing: Calia)

High Lunge

From Down Dog, step your left foot between your hands. Press through your lifted back heel and release your pelvis toward the mat to stretch your back hip flexor. Lift the perimeters of your waist out of your hips. Bring your arms alongside your ears and gaze straight ahead in High Lunge. Breathe.

Should you’d wish to twist in High Lunge, bring your hands to prayer at your chest and twist your chest to the left. Press your right upper arm into the surface of your outer left thigh. Press your palms together and draw your shoulder blades away out of your ears. Turn your gaze upward or keep looking straight ahead.

From High Lunge or High Lunge with a twist, exhale and produce your hands back to the mat. Step back to Plank and make your option to Down Dog, either by drawing your hips up and back or going through Chaturanga and Up Dog. Repeat on the opposite side.

Repeat the poses after Wild Thing for as much as 5 rounds.

(Photo: Andrew Clark; Clothing: Calia)

Setu Bandha Sarvangasana (Bridge Pose)

From Downward Dog, walk or jump forward and produce your seat to the mat before you recline in your back. Bend your knees and produce your feet to the mat along with your ankles directly under your knees and produce your arms alongside your body, palms down. Press the sides of every foot down, inhale, and lift your hips as high as you may in Bridge Pose. Press your upper arms into the mat or interlace your fingers, shimmy your upper arms beneath your back, and press your pinky fingers into the mat. Lift your chest and reach your tailbone toward the backs of your knees. Breathe. Repeat twice.

(Photo: Andrew Clark; Clothing: Calia)

Urdhva Dhanurasana (Wheel or Upward Bow Pose)

From Bridge Pose, Bring your hands alongside your ears, palms down, fingers facing your feet. Press your hands and feet down as you inhale and lift your hips and torso into Urdhva Dhanurasana. Straighten your arms and loosen up your head down. Breathe into your upper chest. Should you’re not comfortable practicing Upward Bow, practice Bridge or remain in your back. Breathe.

(Photo: Andrew Clark; Clothing: Calia)

Supta Baddha Konasana (Reclining Certain Angle Pose)

From lying in your back, bring the bottoms of your feet together, allowing your thighs to release toward the ground in Reclining Certain Angle Pose. Place your left hand in your heart and your right hand in your low belly. Close your eyes and let your belly expand as you inhale; sink as you exhale. Breathe.

(Photo: Andrew Clark)

Ananda Balasana (Pleased Baby Pose)

From lying in your back, reach for the outer edges of your feet or your calves and gently draw your knees toward your armpits, attempting to keep your ankles stacked over your knees in Pleased Baby Pose. You may as an alternative place your hands in your calves. Release your sacrum onto the ground and rock gently backward and forward, playing and experiencing an inner lightness. Breathe.

(Photo: Andrew Clark; Clothing: Calia)

Savasana

Release your feet and extend your legs on the ground, letting them loosen up. Release your arms by your sides, allowing them to rest on the ground, palms up. Let yourself expand and take up a variety of space on this final resting pose, Savasana. Release all of your muscles and let the ability of your practice sink into your body. Breathe freely.

This completes your 30-minute yoga practice. As you come back to it, you may adapt it as you want, adding or taking away poses to fit your preferences and wishes.

This text has been updated. Originally published January 7, 2015.