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The 15-minute easy yoga routine

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June 19, 2015 10:21 IST
Radhika Vachani, Founder of Yogacara Healing Arts takes you through it.
T he 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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Start with your breath as it is the best way to balance your mind and help you focus, and make Lalu
your practice more inwardly focused.
z 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.
z Place the right hand in nasagra (nosetip) mudra, using the remaining fingers to shut and
open the nostrils as instructed.
z Close your eyes; shut your left nostril and fully exhale very slowly from the right nostril.
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nostril very slowly while keeping the right nostril shut.
z 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
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z This completes one round. Do a total of ten rounds. $354.29 bn
Benefits
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z Calms and centres the mind and enables one to enter a meditative state career after a
z Releases the accumulated stress in the mind and body decade
z Helps harmonise the left and right hemispheres of the brain

z Helps purify and balance the nadis, the subtle energy channels, ensuring smooth flow of
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Now chant 'Om' out loudly three times to further focus your mind and get ready for your
practice.
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2. Balasana: Child pose Indians will
continue to enjoy
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Sit on your heels, keeping your buttocks on the heels, with your knees wide apart
z Slowly exhale and bend forward, lowering your forehead to the floor. Business email Office email App Domain
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z Make sure your buttocks remain on the heels, and if they don't you can even put a pillow Shopping Books Gifts Videos Blogs Buzz
between your heels and buttocks.

z Try to reach your forehead to the ground, but not at the expense of the buttocks lifting off
the heels.
z Stretch your arms in front of you, stretching your fingers forward.
z Gently press your chest on the thighs, and stretch your spine as your buttocks press onto
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the heels and the fingers and arms lengthen forward.
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z Hold and breathe very slowly staying for 5-10 slow breaths Privacy Policy - Careers - Feedback - Terms of use
z Slowly come up to sit on the heels, uncurling vertebra by vertebra and relax.
Benefits
z Deeply relaxing and calms the mind and mental energies.

z Stretches the back, relieves compression in the vertebrae, and opens the hips and pelvic
region.
z Relieves constipation.
z Balances the nervous system.
Precautions
z In case of serious back or knee injuries avoid this pose.

z Pregnant women who are in their latter trimesters should avoid doing this pose.
3. Marjariasana: Cat Pose
Get on to your fours.

z Form a table such that your back forms the table top and your hands and feet form the
legs of the table.
z 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.
z Look straight ahead.
z As you inhale, raise your chin and tilt your head back, push your navel downwards and
raise your tailbone.
z Tighten your buttocks. Do you feel a slight tingle here?
z Hold the position and take long, deep breaths.
z 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.
z Hold this pose for a few seconds before you return to the initial table-like stage.
z Continue five or six rounds before you come out of this yoga posture.
Tip from the Art of Living Yoga expert:
z When you do the movement slowly and gracefully, its effect is more powerful and
meditative.
Benefits
z Brings flexibility to the spine and neck.

z Strengthens wrists and opens the shoulders.
z Massages the abdominal organs and improves digestion.
z Improves blood circulation.
Precautions
z 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.
z This asana is also fantastic for runners.
z Get on to your fours.
z Form a table such that your back forms the table-top and your hands and feet form the
legs of the table.
z As you breathe out lift the hips up, straightening the knees and elbows, form an inverted
V-shape with the body.
z Hands are shoulder width apart, feet are hip distance apart and parallel to each other.
z Toes turn slightly in, and heels slightly out.
z Press your palms into the ground.
z Widen through the shoulder blades.
z Keep the neck lengthened by touching the ears to the inner arms.
z Ensure your index and big thumb are pressing into the ground.
z Draw the energy from the up your arms and down your legs
z 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
z Hold the downward dog pose and take long deep breaths.
z Look towards the navel.
z If your back is very rounded and stiff, put your heels against a wall and your toes on the
ground.
z Exhale. Bend the knees, step forward and relax, moving immediately into the next
posture.
Benefits
z Strengthens and tones the arms, shoulders, and legs.

z Practicing regularly helps aid digestion
z Relieves back pain, and strengthens the spine
z Re-energises the body when exhausted.
z Rejuvenates brain cells and brings healthy blood flow to the brain.
Precautions
z Avoid during pregnancy in late term, and those suffering from diarrhea
5. Uthanasana: Standing forward bend
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Stand straight with feet hip distance apart and arms alongside the body.
z Balance your weight equally on both feet, drop your tailbone towards the ground and
draw your knees into your thighs
z Breathing in, extend your arms overhead.
z Breathing out, bend forward and down towards the feet.
z Keep the legs and spine straight; hands rest either on the floor, or interlock your elbows
over you head, forming a square
z 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;
z Make sure your weight is in the front foot and not leaning into the heels, draw the knees
into the thighs
z Keep breathing deeply and stay for 5 breaths
z Breathing in, stretch your arms forward and up, slowly come up to the standing position.
z Breathing out, bring the arms to the sides.
z If this is too difficult you can bend forward and keep your hands on a table so you come
into a half forward bend. In this case your body should form a nice reverse L shape.
Benefits
z Stretches all the muscles of the back, and spinal nerves are rejuvenated, and spine
supple.
z Invigorates the nervous system by increasing the blood supply.
z Tones the abdominal organs, relieves stomach pain and tones the liver.
z Soothes the mind, brings mental peace.
z Lowers the heartbeat, and releases stress.
z Helps with depression if done regularly.
z Reduces stomach aches.
Precautions
z People suffering from lower back injuries, spondylitis, cervical pain or any kind of back
and spinal problems and vertigo should not do this pose.
6. Virabhadrasana 2: Warrior Pose
This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva.
z Stand straight with your legs wide apart by a distance of at least 3-4 feet.
z Turn your right foot out by 90 degrees and left foot in by about 10 degrees.
z Align the heels of each foot
z 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.
z Your knees should be in line with your ankle and not extending beyond the ankle.
z Also make sure that your knees and your tows are pointing in the same direction.
z Now inhale and slowly lift both arms sideways to shoulder height with your palms facing
downwards and parallel to the ground.
z Turn your head and gaze at middle finger keeping your mind focused.
z As you settle down in the yoga posture stretch your arms further.
z Make a gentle effort to push your pelvis down.
z Hold the yoga posture with the determination of a warrior.
z Draw the breath up from the navel, inhaling and exhaling very slowly.
z Breathing in, come up slowly.
z Breathing out, bring your hands down from the sides.
z 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
z Strengthens and tones the arms, legs and lower back.

z Helps increase stamina and focus.
z Releases stress in the shoulders very effectively in a short span of time.
z Brings courage, confidence, grace and peace.
z Tones abdominal organs.
Precautions
z 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).
z Turn your right foot out 90 degrees and left foot in by 10 degrees.
z Now align your heel in one straight line
z Ensure that the soles of your feet are pressing the ground and the weight of your body is
equally balanced on both the feet.
z Inhale deeply and exhale slowly, as you bend your body to the right, downward from the
hips.
z Do not let your shoulders come forward, instead they should be in the same line as the
hips, this is the most common mistake.
z 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.
z Roll your left shoulder back and look up at your finger tips. If your neck hurts, low
towards the ground.
z Make sure that your body is bent sideways and not backward or forward. Pelvis and chest
are wide open.
z Stretch maximum and be steady, as you press your big toe into the ground.
z Do not let your right knee pop forward, but draw both knees into your quadriceps.
z Keep taking in long deep breaths. With each exhalation, relax the body more and more.
z Just be with the body and the breath. Stay for 5 breaths.
z Inhale, come up slowly, bring your arms down to your sides, and straighten your feet.
z Repeat the same on the other side.
Benefits
z Tones the legs, knees, ankles, arms, and chest.

z Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine.
z Increases mental and physical equilibrium.
z Reduces anxiety, stress, and back pain.
Precautions
z Avoid if you are suffering from migraine, diarrhea, low or high blood pressure.
z 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.

z Bend your right knee and place the right foot high up on your left thigh.
z The sole of the foot should be placed flat and firmly near the groin.
z Make sure that your left leg is straight.
z Find your balance by placing your foot firmly on the ground.
z Keep your eyes on the ground until you find balance.
z 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).
z Look straight ahead in front of you, at a distant object, find a focal point.
z A steady gaze helps maintain a steady balance.
z Ensure that your spine is straight.
z Your entire body should be firm, if able draw your knees up into your thighs to better
your alignment.
z Take slow and long deep breaths.
z With each exhalation, relax the body more and more.
z With slow exhalation, gently bring down your hands from the sides. You may gently
release the right leg.
z Stand tall and straight as you did at the beginning of the posture.
z Repeat this pose with the left leg off the ground on the right thigh.
Benefits
z This pose stretches the legs, back and arms, and invigorates the entire body
z It brings balance and equilibrium to the mind and body.
z It helps improve focus and concentration.
z It makes the legs strong, improves balance, and opens the hip muscles.
Precautions
z 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.
z Keep your legs close together, with your feet and heels lightly touching each other.
z Put your palms next to your chest, with your fingertips inline you're your chest, pals
facing downward and elbows in.

z Taking a deep breath in, and slowly lift your head, chest, torso and abdomen completely
off the ground, with the support of your arms.
z Lock your elbows, look back, and roll your shoulders back, bringing your shoulder blades
together.
z 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.
z Be aware of your breathing.
z While breathing out, gently bring down your abdomen, chest and head and forehead
back to the floor.
Benefits
z Opens up the shoulders and neck muscles.

z Tones the abdomen.
z Improves flexibility of the upper and middle back.
z Expands the chest and lungs
z Improves blood circulation.
z Builds confidence
z Reduces fatigue and stress.
z It is also good for respiratory disorders such as asthma. (But do not practice this yoga
pose during an attack).
Precautions
z Pregnant women in their latter trimesters those who have just had an abdominal surgery
should avoid this pose.
z If you have a back problem, perform this pose under proper guidance.
10. Halasana: Plough pose
Fold your mat into half and then half again.

z Place two folded blankets on your mat, roughly matching the size of your mat.
z Lie on your back with your shoulders about four inches below the top of your mat, with
your arms beside you, palms downwards.
z As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs
vertically at a 90 degree angle.
z 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.
z Do this slowly and gently. Ensure that you do not strain your neck or push it into the
ground.
z Hold this pose and let your body relax more and more with each steady breath.
Half Halasana:
z Alternatively, do this with a chair or a bed behind you, and lift your legs and place your
knees on the chair or bed.
z Hold your back, and make sure your spine in straight as your legs and knees rest on the
chair or bed.
z Your neck should not feel strained.
z Continue to breathe normally and supporting your hips and back with your hands, lift
them off the ground.
z After about a minute (or 30 seconds for beginners), you may gently bend your knees and
bring your legs down.
z Avoid bringing your body down with a thud
Benefits
z Strengthens and opens up the neck, shoulders, abs and back muscles, and arthritis in the
back.
z Removes all compression in the lower back.
z Calms the nervous system, reduces stress and fatigue.
z Stimulates the thyroid gland, strengthens the immune system.
z Helps women during menopause.
z Stimulates abdominal organs.
z Great for migraines and people with a tendency for high blood pressure.
Precautions
z Avoid practicing if you have injured your neck

z Ladies should avoid practicing during pregnancy and during the first two days of the
menstrual cycle.
z 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 close your eyes.
z Keep your legs comfortable apart and let your feet and knees relax completely, toes
facing to the sides.
z Place your arms alongside, yet a little spread apart from your body. Leave your palms
open, facing upward.
z Taking your attention to different body parts one by one, slowly relax your entire body.
z Keep breathing slowly, gently, deeply and allow your breath to relax you more and more.
z The incoming breath energises the body while the outgoing breath brings relaxation and
detoxes the body.
z Just be with the body and the breath, and surrender the whole mind and body. Make
sure you don't fall asleep.
z 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.
z Then, taking the support of your right hand, gently sit up into a seated cross-legged
position.
z Keep your eyes closed and take a few deep breaths in and out as you gradually become
aware of your environment and the body.
z When you feel completely aware, slowly and gently open your eyes.
Benefits
z This posture brings a deep, meditative state of rest, which helps in restoring and
rejuvenating the entire body, and releasing stress.
z This posture is the perfect way to end a yoga session
z It helps reduce blood pressure, anxiety, and insomnia.
z This is an excellent way to ground the body.
> More Health features here
Radhika Vachani
Related News: Founder of More Health, Radhika Vachani
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Total 8 messages Pages | 1
feed back on Asanas Demo

by Haravu Narasimha Jayasimha (View MyPage) on Jun 19, 2015 03:31 PM | Hide replies
Really Great Contribution to the public who practices Yoga / asanas. Thanks for posting and to make it to share.
Reply Forward | Report abuse
Re: feed back on Asanas Demo

by Guru RamRahimDsuza (View MyPage) on Jun 19, 2015 04:17 PM
Let insects remain insects. Practice Yoga for good health..
Yogi , Bogi. Rogi

by Manoharan (View MyPage) on Jun 19, 2015 11:29 AM | Hide replies
As somebody commented, this Yoga is meant for Suit,Boot, Rich, and important to all..Lazy. Think about the
majority indians who toil and moil either in the fields, roads, docks, yards,tracks and so on. Do they need Yoga?
This ia a past time for Rich and Lazy.
Re: Yogi , Bogi. Rogi

by Ganesh Nakkathaya (View MyPage) on Jun 19, 2015 01:29 PM
they became rich by being lazy? they may lack physical activity but you can't call them lazy.
India is poor because majority use only their brawn

Re: Re: Yogi , Bogi. Rogi
by adla (View MyPage) on Jun 19, 2015 03:27 PM
majority indians who toil and moil either in the fields, roads, docks, yards,tracks are lazy,they
dont dream,at the end they goes for booz and work only if they ran out of money

Re: Re: Re: Yogi , Bogi. Rogi
by Ramanath Babu (View MyPage) on Jun 19, 2015 04:18 PM
Manoharan is a communist and they pessimist. Poverty has nothing to do with Yoga.
even if you work hard and toil all the day, it does not matter, if you do half an hour yoga.
It will turn you into a new human and a healthy human. It is upto you to accept it or reject
it. Then the communidsts generally do not want anyone to make progress in their life.
Once they progress, they will never be a communist supporter. So the loss is to
movement. Communists want status-quo to be maintained always so that they can fish
in tbhe troubled waters. An agitating mind, that is what they require always.
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The 15-minute easy yoga routine - Rediff.

com Get Ahead Page 1 of 14

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Rediff.com » Getahead » The 15-minute easy yoga routine

The 15-minute easy yoga routine

Nadi Shodhana Pranayama: Alternate Nostril Breathing

Latest from rediff.com

No need for poor

z Helps harmonise the left and right hemispheres of the brain

Stars spotted! What's this?

Spotted: Bobby Deol in London

between your heels and buttocks.

z Deeply relaxing and calms the mind and mental energies.

z In case of serious back or knee injuries avoid this pose.

3. Marjariasana: Cat Pose

Get on to your fours.

Tip from the Art of Living Yoga expert:

z Brings flexibility to the spine and neck.

z Move very slowly if you have back- or neck-related problems

4. Adho mukha svanasana: downward dog

z Strengthens and tones the arms, shoulders, and legs.

5. Uthanasana: Standing forward bend

Add to cart Add to cart Add to cart

6. Virabhadrasana 2: Warrior Pose

z Strengthens and tones the arms, legs and lower back.

7. Trikonasana: Triangle Pose

z Tones the legs, knees, ankles, arms, and chest.

8. Vriksasana: Tree Pose

Stand tall, with your arms by the side of your body.

z Avoid if you have a migraine or insomnia.

9. Bhujangasana: Cobra Pose (half or full)

facing downward and elbows in.

z Opens up the shoulders and neck muscles.

10. Halasana: Plough pose

Fold your mat into half and then half again.

z Avoid practicing if you have injured your neck

11. Shavasana: Corpse Pose

> More Health features here

Related News: Founder of More Health, Radhika Vachani

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Yogi , Bogi. Rogi

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