The 15-minute easy yoga routine
June 19, 20 Ist
Radhika Vachani, Founder of Yogacara Healing Arts takes you through it.
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‘The great thing about yoga is even a short routine centres the mind, balances the body and gets
the energy flowing.
And it is wakes you up far more effectively than any cup of tea or coffee.
Follow this short sequence. Not only will you feel really good, flowing with energy and focused,
but several of these asanas will stretch your muscles and srengthen and tone your arms,
shoulders, and legs.
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Formulae That Bums Don't Know AboutStart with your breath as it is the best way to balance your mind and help you focus, and make
your practice more inwardly focused.
Sit in any meditative pose. Place your left hand in chin mudra, with the tip of your
index finger touching the tip of your thumb.
Place the right hand in nasagra (nosetip) mudra, using the remaining fingers to
shut and open the nostrils as instructed.
Close your eyes; shut your left nostril and fully exhale very slowly from the right
nostril.
Then inhale again slowly from the right nostril drawing your lungs to full capacity
When your lungs are full, shut both nostrils momentarily and exhale through the
left nostril very slowly while keeping the right nostril shut.
Inhale back up through the left nostril slowly, and when the lungs are full, shut
both nostrils momentarily, exhale through the right nostril slowly while keeping the
left nostril shut.
This completes one round. Do a total of ten rounds.
Benefits
* Calms and centres the mind and enables one to enter a meditative state
+ Releases the accumulated stress in the mind and body
+ Helps harmonise the left and right hemispheres of the brain
* Helps purify and balance the nadis, the subtle energy channels, ensuring smooth
flow of prana (life force) through the body.
Now chant ‘Om’ out loudly three times to further focus your mind and get ready for your practice.
2, Balasana: Child pose
Sit on your heels, keeping your buttocks on the heels, with your knees wide apart
Slowly exhale and bend forward, lowering your forehead to the floor.
Make sure your buttocks remain on the heels, and if they don't you can even put a
pillow between your heels and buttocks.
Try to reach your forehead to the ground, but not at the expense of the buttocks
lifting off the heels.
Stretch your arms in front of you, stretching your fingers forward.B Ve /. Gently
Le FL press your
_ chest on
$ the thighs,
Ps and
_-» stretch
your spine
_ as your
_ buttocks
press onto
the heels
and the
fingers
and arms
lengthen
forward.
+ Hold and breathe very slowly staying for 5-10 slow breaths
+ Slowly come up to sit on the heels, uncurling vertebra by vertebra and relax.
Benefits
* Deeply relaxing and calms the mind and mental energies.
+ Stretches the back, relieves compression in the vertebrae, and opens the hips and
pelvic region.
* Relieves constipation.
+ Balances the nervous system.
Precautions
+ Incase of serious back or knee injuries avoid this pose.
* Pregnant women who are in their latter trimesters should avoid doing this pose.
3. Marjariasana: Cat Pose
* Get on to your fours.
+ Forma table such that your back forms the table top and your hands and feet form
the legs of the table.* Keep your
arms
perpendicular to the floor, with the hands directly under the shoulders and flat on
the ground; your knees are hip-width apart.
Look straight ahead.
As you inhale, raise your chin and tilt your head back, push your navel downwards
and raise your tailbone.
Tighten your buttocks. Do you feel a slight tingle here?
Hold the position and take long, deep breaths.
Follow this by a countermovement: As you exhale, drop your chin to your chest and
arch your back up as much as you can; relax the buttocks.
Hold this pose for a few seconds before you return to the initial table-like stage.
Continue five or six rounds before you come out of this yoga posture.
Tip from the Art of Living Yoga expert:
* When you do the movement slowly and gracefully, its effect is more powerful and
meditative.
Benefits
+ Brings flexibility to the spine and neck.* Strengthens wrists and opens the shoulders.
+ Massages the abdominal organs and improves digestion.
* Improves blood circulation.
Precautions
* Move very slowly if you have back- or neck-related problems
4. Adho mukha svanasana: downward dog
* Adho
mukha
savasana is
an
important
foundational pose in yoga that not only calms and relaxes, but it stretches and
tones the entire body.
This asana is also fantastic for runners.
Get on to your fours.
Form a table such that your back forms the table-top and your hands and feet form
the legs of the table.
As you breathe out lift the hips up, straightening the knees and elbows, form an
inverted V-shape with the body.
Hands are shoulder width apart, feet are hip distance apart and parallel to each
other.
Toes turn slightly in, and heels slightly out.
Press your palms into the ground.Widen through the shoulder blades.
Keep the neck lengthened by touching the ears to the inner arms.
Ensure your index and big thumb are pressing into the ground.
Draw the energy from the up your arms and down your legs
The front of the things should be moving into the back of the thighs, try not to bend
your knees but keep your legs straight
Hold the downward dog pose and take long deep breaths.
Look towards the navel.
If your back is very rounded and stiff, put your heels against a wall and your toes on
the ground.
Exhale. Bend the knees, step forward and relax, moving immediately into the next
posture.
Benefits
+ Strengthens and tones the arms, shoulders, and legs.
* Practicing regularly helps aid digestion
* Relieves back pain, and strengthens the spine
+ Re-energises the body when exhausted.
+ Rejuvenates brain cells and brings healthy blood flow to the brain.
Precautions
+ Avoid during pregnancy in late term, and those suffering from diarrhea
5. Uthanasana: Standing forward bend
Stand straight with feet hip distance apart and arms alongside the body.
Balance your weight equally on both feet, drop your tailbone towards the ground
and draw your knees into your thighs
Breathing in, extend your arms overhead.
Breathing out, bend forward and down towards the feet.
Keep the legs and spine straight; hands rest either on the floor, or interlock your
elbows over you head, forming a square
Each time you exhale, move the chest towards the knees and the navel into the
spine; lift the hips and tailbone higher; press the heels down;
Make sure your weight is in the front foot and not leaning into the heels, draw the
knees into the thighsKeep
breathing
deeply and
stay for 5
breaths
Breathing
in, stretch
your arms
forward
and up,
slowly
come up to
the
standing
position.
Breathing
out, bring
the arms
to the
sides.
If this is
too
difficult
you can
bend
forward
and keep
your hands
ona table so you come into a half forward bend. In this case your body should form
anice reverse L shape.
Benefits
+ Stretches all the muscles of the back, and spinal nerves are rejuvenated, and spine
supple.
+ Invigorates the nervous system by increasing the blood supply.* Tones the abdominal organs, relieves stomach pain and tones the liver.
* Soothes the mind, brings mental peace.
« Lowers the heartbeat, and releases stress.
+ Helps with depression if done regularly.
+ Reduces stomach aches.
Precautions
+ People suffering from lower back injuries, spondylitis, cervical pain or any kind of
back and spinal problems and vertigo should not do this pose.
ery
6. Virabhadrasana 2: Warrior Pose
This pose is
named after
Veerabhadra, a fierce warrior, an incarnation of Lord Shiva.
+ Stand straight with your legs wide apart by a distance of at least 3-4 feet.
Turn your right foot out by 90 degrees and left foot in by about 10 degrees.
Align the heels of each foot
Now put your left hand on your left hip, and press your hip down until your right
knees move into a 90 degree angle over your ankles.
Your knees should be in line with your ankle and not extending beyond the ankle.
Also make sure that your knees and your tows are pointing in the same direction.
Now inhale and slowly lift both arms sideways to shoulder height with your palms
facing downwards and parallel to the ground.
Turn your head and gaze at middle finger keeping your mind focused.
As you settle down in the yoga posture stretch your arms further.Make a gentle effort to push your pelvis down.
Hold the yoga posture with the determination of a warrior.
Draw the breath up from the navel, inhaling and exhaling very slowly.
Breathing in, come up slowly.
Breathing out, bring your hands down from the sides.
Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and
turn the right foot in by about 10 degrees).
Benefits
+ Strengthens and tones the arms, legs and lower back.
° Helps increase stamina and focus.
+ Releases stress in the shoulders very effectively in a short span of time.
+ Brings courage, confidence, grace and peace.
+ Tones abdominal organs.
Precautions
+ To be avoided by those suffering high blood pressure and those recovering from
any chronic illness.
7. Trikonasana: Triangle Pose
Stand straight. Separate your feet comfortably wide apart (about 3 1/2 to 4 ft).
Turn your right foot out 90 degrees and left foot in by 10 degrees.
Now align your heel in one straight line
Ensure that the soles of your feet are pressing the ground and the weight of your
body is equally balanced on both the feet.
Inhale deeply and exhale slowly, as you bend your body to the right, downward
from the hips.
Do not let your shoulders come forward, instead they should be in the same line as
the hips, this is the most common mistake.
Raise your left and fingers towards the ceiling, hand to come up in the air while
your right hand and lengthen your arm in line with the tops of your shoulders, the
right hands either comes to the ground behind your right foot, or rests on your shin
or higher.
Roll your left shoulder back and look up at your finger tips. If your neck hurts, low
towards the ground.® Make sure
that your
body is
bent
sideways
and not
backward
or
forward.
Pelvis and
chest are
wide open.
Stretch
maximum
and be
steady, as
you press
your big
toe into
the
ground.
Do not let
your right
knee pop
forward,
but draw
~ both knees
into your
quadriceps.
Keep taking in long deep breaths. With each exhalation, relax the body more and
more.
Just be with the body and the breath. Stay for 5 breaths.
Inhale, come up slowly, bring your arms down to your sides, and straighten your
feet.« Repeat the same on the other side.
Benefits
Tones the legs, knees, ankles, arms, and chest.
Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and
spine.
Increases mental and physical equilibrium.
Reduces anxiety, stress, and back pain.
Precautions
+ Avoid if you are suffering from migraine, diarrhea, low or high blood pressure.
+ Those with high blood pressure may do this pose by looking to the ground.
8. Vriksasana: Tree Pose
Stand tall, with your arms by the side of your body.
Bend your right knee and place the right foot high up on your left thigh.
The sole of the foot should be placed flat and firmly near the groin.
Make sure that your left leg is straight.
Find your balance by placing your foot firmly on the ground.
Keep your eyes on the ground until you find balance.
Once you are well balanced, take a deep breath in, gracefully raise your arms over
your head from the side, and bring your palms together in ‘Namaste’ (hands-folded
position).
Look straight ahead in front of you, at a distant object, find a focal point.
A steady gaze helps maintain a steady balance.
Ensure that your spine is straight.
Your entire body should be firm, if able draw your knees up into your thighs to
better your alignment.
Take slow and long deep breaths.
With each exhalation, relax the body more and more.
With slow exhalation, gently bring down your hands from the sides. You may gently
release the right leg.
Stand tall and straight as you did at the beginning of the posture.
Repeat this pose with the left leg off the ground on the right thigh.rr A , Benefits
; = This pose
stretches
the legs,
back and
arms, and
invigorates
the entire
body
It brings
balance
and
equilibrium to the mind and body.
+ Ithelps improve focus and concentration.
+ Itmakes the legs strong, improves balance, and opens the hip muscles.
Precautions
+ Avoid if you have a migraine or insomnia.
9. Bhujangasana: Cobra Pose (half or full)
* Lie on your stomach with your toes flat on the floor and forehead resting on the
ground.Keep your
legs close
together,
with your
feet and
heels
lightly
touching
each other.
Put your
palms next
to your
chest, with
your
fingertips
inline
you're
your chest,
pals facing downward and elbows in.
Taking a deep breath in, and slowly lift your head, chest, torso and abdomen
completely off the ground, with the support of your arms.
Lock your elbows, look back, and roll your shoulders back, bringing your shoulder
blades together.
If you cannot do this, just lift your shoulders and head off the ground, using your
spinal muscles to lift, keep your palms on the ground for basic support.
Be aware of your breathing.
While breathing out, gently bring down your abdomen, chest and head and
forehead back to the floor.
Benefits
* Opens up the shoulders and neck muscles.
+ Tones the abdomen.
+ Improves flexibility of the upper and middle back.
« Expands the chest and lungs
+ Improves blood circulation.+ Builds confidence
+ Reduces fatigue and stress.
* Itis also good for respiratory disorders such as asthma. (But do not practice this
yoga pose during an attack).
Precautions
+ Pregnant women in their latter trimesters those who have just had an abdominal
surgery should avoid this pose.
+ Ifyou have a back problem, perform this pose under proper guidance.
10. Halasana: Plough pose
Fold your
mat into
half and
then half
again.
Place two
folded
blankets
on your
mat,
roughly
matching
the size of
your mat.
Lie on
your back
with your
shoulders
about four
inches
below the
top of your mat, with your arms beside you, palms downwards.
+ As you inhale, use your abdominal muscles to lift your feet off the floor, raising
your legs vertically at a 90 degree angle.+ Allow your legs to sweep in a 180 degree angle over your head till your toes touch
the floor. Your back should be perpendicular to the floor. This may be difficult
initially, but make an attempt for a few seconds.
+ Do this slowly and gently. Ensure that you do not strain your neck or push it into
the ground.
¢ Hold this pose and let your body relax more and more with each steady breath.
Half Halasana:
Alternatively, do this with a chair or a bed behind you, and lift your legs and place
your knees on the chair or bed.
Hold your back, and make sure your spine in straight as your legs and knees rest on
the chair or bed.
Your neck should not feel strained.
Continue to breathe normally and supporting your hips and back with your hands,
lift them off the ground.
After about a minute (or 30 seconds for beginners), you may gently bend your
knees and bring your legs down.
Avoid bringing your body down with a thud
Benefits
Strengthens and opens up the neck, shoulders, abs and back muscles, and arthritis
in the back.
Removes all compression in the lower back.
Calms the nervous system, reduces stress and fatigue.
Stimulates the thyroid gland, strengthens the immune system.
Helps women during menopause.
Stimulates abdominal organs.
Great for migraines and people with a tendency for high blood pressure.
Precautions
+ Avoid practicing if you have injured your neck
¢ Ladies should avoid practicing during pregnancy and during the first two days of
the menstrual cycle.
* Consult a doctor before practicing Plough Pose if you have suffered from spinal
disorders in the recent past.11. Shavasana: Corpse Pose
* Lie flat on
your back
on your
mat, and
BS close your
eyes.
Keep your
legs
comfortable apart and let your feet and knees relax completely, toes facing to the
sides.
Place your arms alongside, yet a little spread apart from your body. Leave your
palms open, facing upward.
Taking your attention to different body parts one by one, slowly relax your entire
body.
Keep breathing slowly, gently, deeply and allow your breath to relax you more and
more.
The incoming breath energises the body while the outgoing breath brings
relaxation and detoxes the body.
Just be with the body and the breath, and surrender the whole mind and body.
Make sure you don't fall asleep.
After some time, about 1-2 minutes when you feel fully relaxed, keeping your eyes
closed, slowly roll onto your right side, into a fetal position. Lie in that position for
about 20 seconds.
Then, taking the support of your right hand, gently sit up into a seated cross-legged
position.
Keep your eyes closed and take a few deep breaths in and out as you gradually
become aware of your environment and the body.
When you feel completely aware, slowly and gently open your eyes.
Benefits‘his posture brings a deep, meditative state of rest, which helps in restoring and
rejuvenating the entire body, and releasing stress.
This posture is the perfect way to end a yoga session
It helps reduce blood pressure, anxiety, and insomnia.
This is an excellent way to ground the body.
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