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Short Ashtanga Practice Ideas

short ashtanga practices Dec 11, 2023

As the holiday season approaches, it's easy to get caught up in the hustle and bustle of festivities. Amidst the chaos, maintaining your well-being becomes crucial, and what better way to do so than through a rejuvenating yoga practice?

In the spirit of self-care, I wanted to share some quick and effective 30-minute yoga practices to help you stay grounded and centered during the hectic holiday season. These short routines are designed to seamlessly fit into your busy schedule, providing a moment of tranquility and rejuvenation. Equally important, these maintenance practices will help you maintain strength and flexibility. Through maintenance practice, you can turn up the heat on your practice when time and energy allow.

Here are five ideas for short yoga practices that are perfect for when you are short on time.

Practice 1. Minimum Daily Requirement

3 x Suryanamaskara A
3 x Suryanamaskara B
Last 3 Seated Postures
(approximately 15 minutes)

Practice 2. The FUNdamentals

3-5 x Ekam, Dve, Trini
3-5 x Surya Namaskara A
Full standing sequence
Last 3 Seated poses
(approximately 30 minutes)

Practice 3. Strong Back, Open Front

3-5 x Suryanamaskara A
3-5 x Suryanamaskara B
Pada Angusthasana and Padahastasana
Trikonasana A and B
Parsva Konasana A and B
Prasarita A and C
Eka pada Bhekasana
Urdhva Dhanurasana (if your back is open enough)
Legs up the wall
Last 3 Seated poses
(approximately 30 minutes)

Practice 4. Primary Series Hits

3 x Suryanamaskara A
3 Suryanamaskara B
1 Suryanamaskara C. Start a B Sun Salutation and add to it - after Virabhadrasana A, go directly to Virabhadrasana B, then to Trikonasana A, Ardha Chandrasana, Parsvakonasana A all on right side, vinyasa and repeat on left side)
Parsvottanasa on right, come to middle do Prasarita A and C, Parsvottanasana on left
Vinyasa to seated
Tiranga Mukha
Janu A directly to Janu B (or C)
Mari A directly to Mari B
Navasana to Lolasana (repeat 3 times)
Baddha Konasana directly to Upavistha Konasana A and B
Supta Hasta Padangushtasana directly to Happy Baby
Urdhva Dhanurasana
Last 3 seated
(approximately 30 minutes)

Practice 5. Hyper Hip Practice

3 x Suryanamaskara A
3 x Suryanamaskara B
Full Standing Sequence
Ardha Baddha Padma 
Tiranga Mukha Eka Pada pPshimottanasana to Krounchasana to Marichasana E to Bharadvajrasana
Second Side
(approximately 30 minutes)

Yoga is a gift you give yourself. Embrace these quick yoga practices as an opportunity to reconnect with your inner self during this busy season. If you're interested in exploring these practices further, consider joining Ashtanga Central.

Wishing you a harmonious and peaceful holiday season filled with moments of self-care and serenity.

Join me! Ashtanga Yoga Retreat in Sayulita, Mexico March 9-15.

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About Jen René

Hey there! I'm a dedicated Ashtanga teacher and fourth series practitioner. I'm also a Pilates enthusiast. I taught my first class in 2005. And since then I have learned lots of amazing tricks that can help you on your own yoga journey.


Connect with Me! @jenreneyoga