30-Minute Yoga Practice With Minimal Cues (Because Sometimes You Want Silence)

Contents

30-Minute Minimal Cues Practice Seated Meditation (Sukhasana)Tabletop Cat and Cow Forearm Cat and Cow Forearm Plank Sphinx Side Sphinx (Both Sides)Baby Cobra Child’s Pose Downward-Facing Dog Three-Legged Dog Warrior 1 Right Side Pyramid Pose Right Side Low Lunge With a Quad Stretch Right Side Dolphin Pose Forearm Plank Locust Pose Downward Dog or Vinyasa Repeat the sequence on your left side:Three-Legged DogWarrior 1PyramidLow Lunge with a Quad StretchDolphinForearm PlankLocustDownward Dog or Vinyasa Three-Legged Dog Warrior 1 Right Side Revolved Triangle Standing Splits Chair Pose Tree Pose Downward Dog or Vinyasa Repeat the sequence on your left side:Warrior 1 Left SideRevolved TriangleStanding SplitsChair PoseTree PoseDownward Dog or Vinyasa Seated Wide-Legged Forward Bend Seated Wide-Legged Side Stretch (Right Then Left Sides)Bridge Pose Reclined Spinal Twist (Right Then Left Sides)Reclined Shoelace or Eagle Legs (Right Then Left Sides)Savasana

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The following minimal cues yoga practice is a full-body yoga practice that’s geared toward experienced students or yoga teachers who want to be led through a sequence but don’t necessarily want or need all of the usual alignment cues. The lack of chatter can help make the practice feel a little more introspective.

If this is your first time taking a minimal cues class, it’s different in that there are literally no alignment cues, tips, or modifications. You’ll only hear me say the pose name. A minimal cues yoga class is geared toward practitioners and yoga teachers who don’t need super specific alignment cues for each and every pose.

Practicing in relative silence allows you to create your own internal mindfulness without the chatter. It’s also a way to challenge yourself and trust that your body knows how to do things without needing to micromanage all aspects of your practice.

The 30-minute practice includes a good amount of backbending, hamstring stretching, and balancing. It’s not a one-pose-per-breath vinyasa class. Instead, you’ll stay in each pose a little longer so you can cultivate more mindfulness.

30-Minute Minimal Cues Practice

Let yourself stay in each pose for 3 to 5 breaths. You might want to keep a couple blocks close by and within reach.

(Photo: Yoga With Kassandra)

Seated Meditation (Sukhasana)

You’ll start with a quick grounding meditation. Sit anyway that’s comfortable for you and take about 10 to 20 breaths here, relying on a cleansing breath in through the nose, out through the mouth.