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 houseComfortable to you ; with flat surface - wooden floor or thin carpet ; ventilation or fresh air
4. Remove all distractionsSwitch 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 straightBreathe through the noseAbdominal breathing , when you inhale your tummy goes out ; imagine your tummy like a balloon filling in airFocus 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 straightBreathe through the noseAbdominal breathing , when you inhale your tummy goes out ; imagine your tummy like a balloon filling in airAlternate nostril breathing  - close right  nostril  ; inhale thru left ; retain inhalation ; exhale thru right  ; retain exhalation ; inhale thru right ; retain inhalation; 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
January, 2019
San Francisco bay area
www.neels-nirvana.com