Steps for Beginners - How to include a simple 21 minute daily yoga practice

Steps for Beginners - How to include a simple 21 minute daily yoga practice



Preparation



1.  Decide on a time of day  

  • Morning is best , right after you wake up

2.  Decide on duration -

  • Start with a 20 minutes block of time

3. Decide on a specific location withing the house

  • Comfortable to you ; with flat surface - wooden floor or thin carpet ; ventilation or fresh air

4. Remove all distractions

  • Switch off your cell phone ; TV etc


Process

( please check my other blog post on this topic for the asana/pose details :

https://neelsarkar.blogspot.com/2016/10/yoga-notes-3-asana-short-list.html     )



1. Start with a short meditation - (3 minutes)

  • Sit on floor /mat in Siddhasana (cross legged) position - Spine straight
  • Breathe through the nose
  • Abdominal breathing , when you inhale your tummy goes out ; imagine your tummy like a balloon filling in air
  • Focus on the air entering your body and coming out


2. Pranayams  - Anulom Viloma (3 minutes)

  • Sit on floor /mat in Siddhasana (cross legged) position - Spine straight
  • Breathe through the nose
  • Abdominal breathing , when you inhale your tummy goes out ; imagine your tummy like a balloon filling in air
  • Alternate nostril breathing  - close right nostril ; inhale thru left ; retain inhalation ; exhale thru right  ; retain exhalation ; inhale thru right ; retain exhalation ; exhale thru left ; retain exhalation


3. Sun Salutation - 12 steps (positions) sequence -  5 rounds - ( 5 mins)



4. Balancing poses - Tree pose , stand on one leg - alternate legs ( 2 mins or try to stay as long as u can )

5. Core exercises - (3 mins ) Cat + cow ; diagonal hand and knees

6. Flex + Alignment - (5 mins) -  Trikonasana ; Ustrasana (Camel) ;  Sarvangasana



Total elapsed time 21 mins.  This is just for folks who say they do not have time and just to begin a 21 mins a day short practice.  The duration can be increased gradually and then new asanas can be added.




- Neel Sarkar
www.neels-nirvana.com