12 Poses You Should Do Every Day in 30 minutes - Wrist Free YWM 639
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- Опубликовано: 4 авг 2024
- 12 Poses You Should Do Every Day in 30 minutes - Wrist Free YWM 639
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You guys LOVED the first 45 minute Daily Hatha Yoga Routine 12 Poses You Should Do Daily | Yoga with Melissa 479 • 45 mins Daily Hatha Yo... It has over 40K views and I hear from so many of you that you put it into your regular rotation.
So, I decided to create a 30 minute version of daily hatha yoga poses that you should do everyday. The inversions, backbends, twists, forward folds, balancing poses, side bends and resting poses in this hatha yoga class will give you the most complete yoga class for your body that will attend both to your physical well-being and health, but also calm your mind, improve your emotional and mental well-being, give you more energy and leave you feeling rested.
The resting postures in this class will recharge your batteries, release tension from your body, boost your immune system, relieve fatigue and help to deepen your breathing. There are poses in this class which will help to strengthen your legs, butt and glutes. Backbends will open up your chest and counteract rounded and poor postural habits from hours of screen time. Hip openers will relieve tight hips, back pain, sciatica, are great for athletes and are great for those of us who spend long hours sitting. Throughout this class your spine is taken through the four movements of flexion, extension, lateral flexion and rotation. These movements will not only help to relieve back pain, but because the spine houses the central nervous system they are also calming and help to relieve stress and anxiety. Several of the poses in this class support breast tissue health by encouraging lymphatic flow through the armpits and breast tissue as well toning breast and armpit tissue.
I have changed up a few poses in this updated version of 12 poses you should do everyday. It is a wrist free class! The balancing pose is different. I have added a dedicated core strengthening pose and a dedicated seated forward fold to calm your nervous system.
12 Poses You Should Do Every Day in 30 minutes - Wrist Free Sequence
1. Legs up the Wall with 3 part Breath
2. Bridge Pose
3. Knee to Chest Pose
4. Keyhole Stretch
5. Cat/Cow
6. Plank
7. Lunge
8. Tree Pose
9. Side Angle Pose
10. Locust Pose
11. Janu Sirsasana
12. Savasana
Poem: Hold Out Your Hand by Julia Fehrenbacher
#hathayoga #dailyoga #yogawithmelissa 
Хобби
I’m holding out my hand. Definitely would love to see an hour class so we could hold the poses a little longer.
in the works for sure Pamela :)
Holding out my hand, saying yes to 15 poses over an hour. Thank you.
🙏 Zoe
I am holding out my hand. Great class and yes to 1 hour. A yin version would be fantastic.
thank you Kathleen
I'm holding out my hand several months later from Germany. I am mid 60s and have been practicing Yoga daily for 12 years. This class is great and I will be coming back to it regularly. Thanks so much, Melissa 😊
Wonderful! @anglogerman2287 thank you so much.
Holding out both my hands!!! Thanks Melissa - this a perfect everyday class --an easy to fit - in 25 minutes of pure wisdom and self care.
You're so welcome Sharon!
I am holding out my hand. Yes a 15 min would be awesome!
🙏 Zoila
I’m holding out my hand . And yes would love to see more daily poses in 30 min . 1/23
Hi Anne, thanks for the request for another daily yoga in 30 minute class! I appreciate the request!
Holding out my hand, grateful granny appreciates 🙏
🙏 Laura
I’m holding out my hand 🫴🏼 committing to this practice daily 💗
awesome goals Grace 🙏💜
Im holding out my hands 💚
thank you Jenny 🙏
I am holding out my hand! "Am I showing up with love" what a beautiful poem - it resonated with me today. I noticed my previous comment and in the one month since I last did this video, I am feeling so much stronger in this brief time. Now my body looks forward to my daily practice. Doing practice with your videos almost feels like giving my whole body a massage ! I varied some movements in this using a block to add some weight as I was in the mood for more strength - having done so many of your videos is giving me the confidence to modify things to suit what I feel the impulse for on a particular day. Much gratitude.
@sonawiz thank you so much....lovely to hear that your yoga is helping ;)
I'm one breath away. 🧘🏾♀️💫✨✨
🙏Jade
I'm holding out my hand. Lovely class. Thanks
Thanks for practicing with me all the way to the end K! I appreciate you!
I'm holding out my hand. Lovely class. The 30 minutes was like a flash and reminded me of some things I had forgotten about. I'm sure if you continue with the format you will be super creative with it as always. Thanks Melissa!
Glad you enjoyed it!
I am holding out my hand - absolutely do another version of this. Thanks so much
you're welcome Lindy, will do 🙏
I am holding out my hand. I like this for every day movement
Fantastic! Definitely a well-rounded class for every day movement. Thanks for joining us Jennifer.
I'm holding out my hands. Thank you so much,. Love it and would appreciate an hour best poses class.
You are so welcome Delinda! I think a one hour class would be fun because we could build to a peak pose! I'll put it on the line up!
I'm holding out my hands. I enjoyed this version and will continue to switch it into my rotation. My hip and I thank you today, no throbbing aching pain, a nice relief. I have found the yoga you teach to be very accessible to me as I'm in my early sixties.
Wonderful Paul! 🙏
I’m holding out my hand 💚 Thank you for another wonderful class. I’d love to see an hour-long version, too!
thank you Sally ❤😊 🙏
I am holding out BOTH my hands!!
Every time I partake in one of your yoga/meditation videos, I love you more! :)
I always get so much from your classes; you teach just the right amount of info about how to do the posses, variations, and the benefits of each pose. The added poems/readings are like a delicious dessert to a scrumptious meal. Thank you, Melissa! ❤ 😊
Thanks so much Mary! I appreciate the time to let me know why you enjoy my classes. It helps me to put together future yoga classes that you will continue to enjoy! Let me know if you have any requests for future yoga classes.
I’m holding out my hand. Always did like the original 12 moves.... like this one too..... namaste from Whitby, Ontario, Canada 🇨🇦
@rosscarnwith2331 thank you so much...take care and lovely to hear from someone in my old neighbourhood :)
I’m holding out my hand
Yes please withdraw live an hour version
So good
Love it
Thank you Melissa ❤
you're welcome Marian :)
An awesome half hour practice to ease into our day. Thank you. So doable short & sweet.
Don’t have to be too flexible to do this one.
Much blessings as u continue to guide us❤
so pleased you enjoyed it Lucie 🙏🏻
Smile on my face after this class and the winter qi gong routine! ❤️
Yay! A double header! Thanks for practicing with us this morning Margherita!
I’m holding out my hand! After three years of practicing the original 45 minute version several times a week, I was sure this version would be a snap! But, there were challenges that I had not anticipated! Love this version, and will continue to switch it out with the 45. Thank you so much for your creativity and passion with this fabulous way to nurture our bodies!
Wow! 3 years! It was time for an update! Thanks for being such a loyal practicer of the original Debbie. Looking forward to offering some more variations on this theme in the future. I won't keep you waiting 3 years this time! lol!
I’m holding out my hand. I always enjoy your classes . I would like a similar class. Thanks
Thanks Sandy. I look forward to offering you another daily yoga class again in the near future!
I'm holding out my hand. Wonderful class. Thank you!
Thanks so much for joining in this daily yoga class Sylvia
I’m holding out my hand. Thank you, Melissa. You’re my favorite online yoga teacher. I’m more likely to do a 30-minute session over an hour-long session. 🧘🏻♀️
Thanks so much for letting me know that you prefer 30 minute yoga classes! I appreciate your feedback!
Great to see you are healing so well, Melissa. Loved the class. I would love to see other versions as you see fit to provide. With thanks and blessings.
Thanks Rose, I've put a 60 minute version one on the schedule for the end of the month. I've seen a request for another 30 minute one, so maybe I'll do another one in a couple of months :)
I’m holding out my hand…both hands! Thank you so much for your videos. I truly appreciate how you explain the benefits of each pose. It really allows me to visualize and bless the areas targeted! Peace and joy to you! 🧘🏽♀️💜
thank you so much Antolina
I am holding out my hand! What a wonderful class - this is so practical and joyful to practice. Thanks a million times, Melissa!💛🙏🏻
Glad you enjoyed it!
Dr Melissa Thank You 🙏🇺🇸🇨🇦
you're welcome Nancy 🙏🏼
Thank you. Just perfect!
I am holding out my hand!
@ergotherapieetyogamelaniec6777 thank you so much.
I am holding out my hands,
Loved hearing yes, yes, yes
My intention was my heart is open and saying yes
🙏Thank you!
that's so sweet of you to say Kelley :) :)
I’m holding out my hand .. Namaste 🙏
Yes .. every length version would be so good .. ❤
thanks Maggie
I'm holding out my hand! Thanks for another great class!
Thanks for joining me in this practice :)
I’m holding out my hand👋🏻 I loved the playful tree! Playing with the balance was a lot of fun. I appreciate that you offered tips to bring some variety to the poses.
🙏🏼Christin
I'm holding out my hand 💜
🙏
I’m holding out my hand. Thank you for this great class! 😊
You're so welcome!
I am holding out my hand. I enjoyed your wisdom and encouragement!
@elizabethcallan5054 thank you so much.
I'm holding out my hand!
🙏Alix
I am holding out my hand! 🙏❤
Thanks for joining us for the class Axel! Look forward to practicing with you again.
I'm holding out my hand
You're so welcome! I'm glad it was accessible for you!
Yes, a yin version would be great!
Thanks for the request 🙏
Thankyou Melissa , I'm holding out my hands.🙌 🙏🙏🙏
You are so welcome 🙏
I'm holding my hand out! Thank you Melissa!
Thanks for joining me in practice today Sandra!
I'm holding out my hand.❤
Thanks for staying with us all the way to the end!
I'm holding out my hand. Yes, I would love an hour long version of this.:) Thank you Melissa
Wonderful! thanks for letting me know 🙏🏼
Perfect class to start the day.
thanks for saying Kathleen 🙏🏼
I'm holding out my hand 💛 Thank you for your guidance Melissa, and also for the beautiful poem!
Wonderful!
Holding out my hand in 2024 :)) I love everything about this class ❤ all the best to You!
So good!
I am holding my hand ❤
thank you Sabina
I’m holding out my hand. 😌
Thanks for joining me today Bev.
I'm holding out my hand. Thank you
Thanks for joining me for this practice today Belenda. I appreciate you!
I’m hinting out my hand ❤thank you Melissa yes to 15 poses love this Class
thank you Marian
I am holding out my hand! That was a marvellous class Melissa; so enjoyable. A great variety and definitely a class I will revisit.
Thanks so much Colleen. Always love practicing with you!
I’m holding out my hand ❤️ thank you Melissa, you are amazing. X
@gracecoyne6199 thank you so much for watching and leaving a comment :)
I am holding out my hand! I absolutely love this class!❤ thank you so much Melissa, for your effort and dedication to this community ❤😊
You're so welcome! @marcelysmarcano973
Really helpful for "getting yoga into the day". Thank you. (I am holding out my hand.)
I love it Coy! Definitely a great way to start the day!
@@drmelissawest Oh, I didn't notice my Facebook name here. (Betsy F.)
I’m holding out my hand, beautiful poem
lovely to hear 🙏
I am holding out my hand, thank you for the inspiration.🙏
Thanks for joining me in practice today Michaela, hope you get a chance to try the 45 minute class!
I am holding out my hand.
Lovely 🥰
Thank you
So glad to practice with you today Teena :)
Love the poem - going to use it and read it to my students next week. But I must say it was challenging to capture the energy of the poem when translating it to German. Thanks.
I bet! Thanks for joining me for this practice
I'm holding out my hand and thank you so very much for your gracious class!
You are so welcome!
Hand up. Awesome. Just what I needed!
So glad to hear it. Looking forward to practicing together again soon!
I really loved this! When we are time crunched, this works the whole body. I would like to see more like this as you feel called. Excellent cuing, as always! Many thanks!
So great to have full-body classes! Thanks for letting me know what you appreciate about the class. It helps me to make future classes for you as well. Thanks for practicing with me today Kitty
Holding out my hand❤ loved it!
So glad 🙂
I'm holding out my hand! I absolutely love this class - thank you so much for teaching it. The length of the class means that I can certainly practice it more often. I love the shorter classes you do because they really encourage me to practice at odd moments which I find more realistic than trying to block out an hour. I can always add a couple of down dogs or something but planning to do an hour class is harder to fit in for me. The combination of poses in this class was a perfect balance and the filming angles in the video and your instructions made it clear and easy to follow. And, as always, you gave us a great poem. Thank you, Melissa and Namaste.
Thanks Annie, I truly appreciate your detailed feedback about what you love about the 30 minute classes and why this class was a good fit for you. It really helps me plan future content that you will love. With gratitude, Melissa
I am holding out my hand…👋❤ On a 2-Day business trip in Phoenix…was the perfect way to wake up, shake off the travel tension and start the day calm & strong. Thank you! 🙏
I hope you have a good business trip Megan. Safe travels home.
Lovely class, thank you. ❤️🙏❤️ I’m holding out my hand.
Glad you enjoyed it Julie
I hold out my hand!! Love it..Thanks.
Thanks for your practice
I'm holding out my hand! Thank you Melissa for another wonderful class ;)
Thanks for your practice Marina!
I'm holding out my hand to you Melissa. Thanks for the updated class.
Aww, thanks so much for joining us Mindy. I'm so happy to see you here today!
I'm holding out my hand! ❤
Thanks for joining me in this practice Andrea!
The class was awesome hold out your hands
Thanks for practicing with me all the way to the end Carrie! See you on the mat again soon.
I'm holding out my hand, or at least I'm learning to do it more mindfully. Thank you, Melissa ❤
You are so welcome!
I am holding out my hand! I loved that poem SO much - infinite love and abundance regardless of our perceiving it or not. Beautiful class, kind of perfect for a lazy morning.
I loved the poem too! So glad to be part of your morning!
Hello Melissa I am delighted to see you back.... I enjoyed this class very much, I am also doing the 323 which I love
Thank you as always and great to see that you have recovered so well. ❤❤❤
You are so welcome! and thank you Ana...good to be back :) :)
I’m holding out my hand. Would love a 1 hr class! Thank you for sharing your knowledge of yoga!
What I would love about a 1 hour class is that it would give us the chance to build to a peak pose! I think I will plan one Wendy!
I’m holding out my hand! Love this class and I often do the first version. I’d love to see a one hour class! Thanks, as always, for your delightful teaching. Namaste, MaryAnn
Thanks for the request Maryann, I've got a one hour version coming up on the schedule soon. I'm so excited to release it for all of you!
Holding out my hand. Loved this class! You always offer classes that resonate with my needs in my life at this moment. Love to you and Tim.
Hi Barbara! So good to see you here! I'm so happy to hear that you are enjoying this practice!
Came back to movement after a long spell of low motivation. This was just right for me. Your videos are my go-to every time I come out of my sedentary phases. Thank you so much for this wonderful practice that is both nurturing and strengthening ! I am holding out my hand.
lovely to hear 🙏
I love your poem 💛 love the classe so needed Marisa your quality of your work is going up and up thank you 😊 🙏
Thank you so much Maria! I appreciate your positive feedback, it means a lot to me and it encourages me on my own teaching journey.
Dr Melissa You are an International Treasure Keep it up 🙏🥰
@nancyantonini1097 thank you so much.
Thank you for a great class. Yes a one hour version of this would be so nice! 🙏💕
You're so welcome! and will do 🙏
I'm holding out my hand
You're so very welcome Astrid, thanks for leaving the comments 🙏
I had a very calming morning class with this today. Thank you so much Melissa, my best yoga teacher. I enjoyed the poem too...::)🥰💜
You're so welcome! 🙏
Always love your yoga sessions. I do this one before to go to work ❤️ thank you
you're welcome :)
I'm holdind out my hand
Great 30 min for me to include on my daily morning self care routine. Thank you!❤❤
Love it! Thank you for your yoga!
I am holding out my hand.Love wrist free. in recovery & this is great every day before facing the bustle of the day. Thank you
🙏
...oh, almost forgot: yes, I would absolutely enjoy another version of this with more poses - it is just so wonderful and easy to incorporate. And the poem you shared is just an absolute heart-melting, precious gem....🥰
Wonderful!
I'm holding out my hand! I really enjoyed the poem. It fit right in with the class I did yesterday, 60 min Restorative Yoga, Core Belief: Not Enough, Cultural Conditioning Series, Yoga w Melissa 171. Thank you so much for updating the 12 poses for a quick 30 minute yoga fix!
Hi Mari! I'm so impressed with your consistency. It is so nice to have a 30 minute class!
Thank you for inspiring us and so much appreciation for what you are giving the world
Awww, thanks so much. I appreciate your kindness.
I am holding out my hand, reassured that I matter, grateful for such good information- along with seeing you and having you as part our wonderful Yoga community, love you so much! Namaste 🙏 ❤❤❤❤
Thanks for a great class Melissa! I've been "wanting" to get back to yoga after a break of several years, but my willpower is low and my laziness high ... This class was perfectly accessible for me (I couldn't get myself to do anything longer with current levels of fitness and motivation!) so thank you 🙏 I will continue to follow along with this session :)
You're so welcome! and welcome back Louise :)
I am holding out my hand! Muchas gracias Melissa por esta clase! Me gusta más esta versión de las 12 poses que la anterior, sobretodo porque es de menor duración y la puedo hacer con más frecuencia. Para mí tiene la combinación perfecta de poses que benefician diferentes partes del cuerpo. Muchos abrazos desde Venezuela
Thanks for letting me know you prefer the shorter classes!
I’m holding out my hand. With love. This was a wonderful practice, especially for me, a yogi who is out of practice, with physical issues I’m getting past, who longs to have body awareness again. I’d absolutely love a one hour version!
thank you so much 🙏
I am holding up my hand.
Hi Lynda! Good to see you here. I'm glad we were able to practice together today!
I am holding out my hand. Thank you. Would love to see balance class.
Hello sweet Dawn! Have you done the 10 classes on this Balance Playlist? ruclips.net/video/eK0BVG5HNDI/видео.html
I'm holding out my hand (too). I love these comprehensive, covers-all-bases classes. It would be super great if you did another that was a similar length but with different everyday poses (e.g. swap out side-angle pose for triangle, tree for eagle, etc.), then I could just have this class, the original 45 minute-er, and the new one I am imagining, all on rotation constantly!
I love your ideas! Hope you can join us for the new daily dozen class tomorrow! ruclips.net/user/liveOiIfq00j1-0?feature=share