Basic 15 minute Yoga and Meditation Program

Yoga and Meditation 

“The gift of learning to meditate is the greatest gift you can give yourself in this lifetime.“ 

15 minutes is all it takes for this beginner Yoga and Meditation Program.

Allocating time :
■ Sukshma Vyayama : 5 to 6 minutes
■ 2 asanas : 3 minutes each 
■ 1 pranayama technique : 2 to 3 minutes

Starting with Sukshma Vyayama

1. Move/stretch toes (10 ×)
2. Move/Stretch feet (10 ×)
3. Rotate feet ( 10 × each side) 
4. Stretch knees while handsunder thighs (10 ×)
5. Rotate knees (10 × each side)
6. Butterfly (10 ×)
7. Butterfly stretches (20-30 ×)
8. Repeat no. 6 and 7
9. Stretch arms with open hands (10 ×)
10. Move hands up and down (10 ×)
11. Rotate wrists (10 × each side)
12. Stretch elbows - back and forth (10 ×)
13. Stretch elbows- from sides to shoulder (10 ×)
14. Rotate shoulders (10 ×)

Moving on to the 2 asanas

1. Santolasana (Balancing pose)

   

 

2. Ashtanga Namaskara (Eight limbed pose)

Now, reaching the final phase : Pranayama (Yoga breathing)

Do any one of the 3 techniques given above.

Hope you found this program helpful. Start with it as soon as possible. Don't forget to:

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Question of the day
What yoga and meditation techniques do you follow in your routine (If you do)? The comment section is all yours.