Some days, there may not be enough time for a full-fledged yoga practice. However, most mornings will allow for this 15-minute regime to help you wake up on the right side of the bed.
1. Ushtrasana (Camel Pose)
Sit in Vajrasana. Come on to your knees and kneel, keeping a shoulder-width gap between your knees. Lean backward, reaching out for your right heel with the right hand and the left heel with the left hand. Push the hips forward.
Benefits: It helps in relieving backache. It is beneficial for the digestive and reproductive systems. It also regulates the thyroid gland.
Contra-indications: People with severe back ailments should not attempt this asana.
2. Paschimottanasana (Seated Forward Bend Pose)
Sit on the floor with legs outstretched and feet together. Slowly bend forward and try to reach the big toes, and if you are not able to get to the toes then hold any part of the legs that can be reached comfortably.
Benefits: It stretches the hamstring muscles and increases flexibility in the hip joints. It tones and massages the entire abdominal and pelvic region.
Contra-indications: People who suffer from slipped disk, sciatica or hernia should not practice this asana.
3. Virabhadraasana (Warrior Pose) – Keep your legs four feet apart while standing straight. Raise your arms on the sides, keeping them parallel to the ground. Turn your head towards the right. Turn your right foot 90 degrees to the right and bend it at 90 degrees and work the legs.
Benefits: It improves blood circulation and develops balance and stability. It conditions and strengthens the arms, legs, and shoulders. It is also beneficial for the digestive system.
Contra-indications: Not recommended for people suffering from recent leg, knee, ankle, shoulder or knee injury.
4. Marjari-asana (Cat Pose) – Come on to your knees and kneel on all fours, making your body come into a tabletop position. Place both hands flat on the ground. Inhale while raising the head and depressing the spine so that the back becomes concave. Exhale while lowering the head and stretching the spine upward.
Benefits: It gently tones the female reproductive system, giving relief from menstrual cramps and leucorrhoea. It also improves the flexibility of the neck, spine, and shoulders.
Contra-indications: Consult your doctor if you have any neck or shoulder injuries.
5. Adho mukha svanasana (Downward Dog Pose) – Come on to your knees and gently bend forward, placing your palms on the ground. While exhaling, lift your knees off the floor and straighten your legs. Press the ground away from you and lengthen your spine.
Benefits: It helps to increase height by stretching the muscles and ligaments, enabling the growing bones to grow longer. This pose strengthens the nerves and muscles in the limbs and back.
Contra-indications: People suffering from an injury of the back, arms or shoulders should avoid it. People with Carpal tunnel syndrome, high blood pressure, headache, ear ailments should also avoid this asana.
Picture credit : Rashi Yadav
Photo by Katee Lue on Unsplash