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30-minute Yoga Mix for all levels

Learn a short yoga class suitable for all levels including seniors


What is Yoga Mix?

The Yoga Mix class you will learn about here consists of contemporary basic hatha yoga moves designed to sculpt mental and physical wellness. It is suitable for persons of basic and intermediate levels including seniors.

Benefits of Yoga Mix

By following the hatha yoga poses in the Yoga Mix lesson, practitioners will able to mobilise 180 joints, strengthen 206 bones and rejuvenate 640 skeletal muscles, internal organs and glands. Here is a detailed breakdown of the class:

Warm up

The class begins with 10minutes of Surya Namaskar. Here are the poses and their benefits:

  1. Tadasana (Mountain Pose)
    Trains postural awareness to the whole body, core activation, pelvic floor muscle strengthening and body-centering. 

  2. Hastapadasana (Standing Forward Bend Pose)
    Enhances blood circulation to the brain and fascial muscles, and activates othe pineal and pituitary (master) glands.

  3. Ashtanga Namaskara (8 Points on Floor) 
    Helps to align the 33 vertebrae and IV discs (intervertebral discs) in the spine and activates spinal arteries. 

  4. Bhujangasana (Cobra Pose)
    Improves spinal flexibility and prevents a rounded back.


After the warm-up, the class moves on to yoga poses that strengthen the major muscles of the lower limbs. It incorporates stretching asanas to major muscles of the body and balancing yoga poses to train postural awareness, consciousness, concentration, coordination; activate cerebellum in the brain and the Golgi tendon organ (GTO) around the joints.

Tip: Hold each pose for 20 secs to 30 secs so that the effect can reach the deepest part of the body.

Strengthening Poses:

  1. Utkatasana (Sitting Chair Pose)
    Builds muscle tone of the front thigh muscles (quadriceps).

  2. Chakrasana (Wheel Pose) 
    Builds muscle tone on shoulders, arms, forearms and hand muscles. 

  3. Tadasana Urdhva Hastasana (Toe standing with arms raised towards the ceiling)
    Builds muscle tone in buttock, thigh, calf and feet muscles. 

  4. Ardha Uttanasana (Half Standing Forward Bend)
    Tones back muscle (upper, middle and lower back muscles).

Balancing Poses: 

  1. Hasta Padagustasana 
    Trains whole body balance, concentration and coordination. 


  1. Trikonasana (Triangular) and reverse Trikonasana
    Stretches hamstring muscles. 

  2. Tadasana Gomukasana 
    Stretches shoulder muscles, rotator cuff and triceps.

  3. Ustrasana (Camel Pose) Variations
    Stretches spinal joints and muscles. 

  4. Hero pose variation:
    This single-knee bend and downward recline stretches the front thigh muscles (quadriceps).

Blood circulating Poses: 

  1. Padmasana (Lotus pose) 
    Enhances blood flow to pelvic thoracic, abdomen, neck, head, facial muscles, arms and the 7 glands of the body. 

  2. Savasana (Corpse Pose)
    Promotes mental-calming and even blood flow to whole body.

Now put together all you have learnt about this class and join TFX Yoga Teacher, Mohankumar Rajaraman (Mohan), in his short 30 minute class: 

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