15 minutes is all it takes!

Akshar

Yoga can offer several benefits even if it's practised just for 15 minutes a day, preferably early morning and on an empty stomach. For the beginners, sukshma vyayam (subtle exercise) is recommended. It includes gentle rotation of the neck, arms, wrists, hips and ankles to slowly warm up the joints. Walk around briskly, and stretch your muscles. This will prepare your body for yoga, and keep you safe from practice-related injuries. 

Allocating time 

• Sukshma vyayam - 5 to 6 minutes
• 3 asanas -2 minutes each
• 1 pranayama technique - 2 to 3 minutes

Asanas

Santolanasana
Formation of the posture

• Lie on your stomach.
• Place your palms under your shoulders and lift your upper body, pelvis  and knees up.
• Grip the floor with toes and keep the knees straight.
• Ensure that your knees, pelvis and spine are aligned.
• Your wrists must be exactly below your shoulders with your arms straight.

Benefits

• Strengthens thigh, arms and shoulders 
• Makes spine and abdominal muscles robust.
• Builds the core muscles. 
• Improves balance in nervous system.
• Stimulates the Manipura chakra
• Energises the entire body and instills feeling of positivity.
• Develops a sense of inner equilibrium and harmony

Ashtanga Pranamasana

Formation of the posture

• Begin with santolanasana and drop your knees to the floor. 
• Lower your chest down to the floor, bend your arms and land your  shoulders right over your palms. 
• Let toes of both feet, knees, palms  and chest follow the floor. 
• Ensure that your stomach is off the floor 
• Your elbows must point upwards. 
• Your pelvis stays high and your toes stay tucked inwards.

Benefits

• It strengthens the muscles of hands and legs. 
• It flexes and tones your entire body. 
• Strengthens the back when held for long .
• Removes toxins and purifies the body.

Pranayama

Anulom Vilom – Alternate nostril breathing

Gently close your right nostril with your thumb, inhale into your left nostril and close it, letting the breath out through the right nostril. Then inhale through your right, closing it to exhale only through your left. This makes one cycle. 

Consistent practice will bring you health, inner peace and harmony. If morning is not a convenient time, it can be practised in the evening before sunset. Just ensure there is a gap of minimum two hours between your last meal and practice.

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Vajrasana

This is the only pose that can be done on a full stomach. In fact, it should be done right after having a meal.

Formation

• Gently drop your knees down
• Keep your heels close to each other
• Do not place the toes on top of the other, instead right and left must be next to each other
• Place your palms on your knees facing upward
• Straighten your back and look forward

Benefits

• This asana aids digestion 
• It mobilises and massages your calf muscles
• Asana relaxes and strengthens feet, ankle, and knee caps
• Ankles are flexed
• Lubricates knee caps

— The writer is a Bengaluru-based yoga guru