15 Minute Daily Yoga Routine for Beginners (Follow Along)

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This is a 15 minute beginner’s daily yoga routine. With gyms and offices shutting down, this video is focussed on utilising our precious time into a higher purpose of learning yoga. If you have never practised any of the yogic postures or breathing exercises then this should be the video which will help you get started with this divine practice. Let’s not focus on the fear, panic and the noise created by the media instead channelise our energy into something like yoga which will boost your immunity and help you live a disease free life in the long run. One more thing, this is not a video to just watch but to follow along. So, c’mon let us do it together.

0:47 - Before getting started with this Yoga Routine, do this.
01:12 - Yoga Warm up. These have been referred to as Sukshama Vyayama in the Yogic scriptures
04:15 - Suryanamaskar.The sun salutation. A powerful yogic practice involving 12 asanas.
05:35 - The three most important asanas for our modern lifestyles
05:44 - Pawanmuktasana. The gas release pose. Best to beat acidity and gas issues.
07:20 - Markatasana. The monkey pose. This is especially for the back and the issues related to the spine.
08:22 - Naukaasana. The Boat pose. This is to reduce the belly ponch and tone the abdominal muscles.
09:08 - Yogic pranayama or the breathing exercises.
09:20 - Aum chanting. Thrice. Aum chanting creates subtle vibrations within the body that makes the body ready for pranayama.
10:23 - Bhastrika pranayama or yogic deep breathing. This is a simple yet effective way to boost the immunity. It energises the body and calms the mind.
11:30 - Kapalbhati or rapid exhalation. Among the most powerful Yogic pranayama. It pushes the excessive air trapped in the digestive tract.
13:29 - Agnisaar. The benefits of agnisaar kriya increase manifold when it's done just after Kapalbhati. It is known to strengthen the digestive system.
14:09 - Anulom Vilom pranayama or Alternate Nostril Breathing. Anulom vilom instantly calms the mind. It has the capability to put in a trance state. You feel mediative.
16:17 - Bhramari Pranayama or Bee breath. This is the best breathing exercise for brain. Stress, anxiety, depression, insomnia, anger issues, weak concentration power, you name it, Bharamari has the power to cure any issues related to the brain. It even stimulates the pineal and pituitary glands.
17:43 - Rubbing the hands together before concluding. It activates the acupressure points.
17:50 - Last but not the least. Shavasana, to cool down the body.

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