15-Minute Beginner Daily Yoga Routine

A 15-minute daily yoga routine for beginners to boost immunity and stay happy, incorporating warm-up exercises, Surya Namaskar, Pawanmuktasana, Merkatasana, Naukasana, and breathing exercises.

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Program Modules

🧘

Introduction: Mindful Start

Welcome and introduction to the 15-minute daily yoga routine. Focus on channeling energy into yoga instead of fear and panic. This module sets the intention for a positive and mindful practice, emphasizing the benefits of yoga for immunity and well-being.

Introduction: Mindful Start

Once

Welcome and introduction to the 15-minute daily yoga routine. Focus on channeling energy into yoga instead of fear and panic. This module sets the intention for a positive and mindful practice, emphasizing the benefits of yoga for immunity and well-being.

“Let's not focus on the fear, panic and the noise created by the media, instead channelize our energy into something like yoga which will boost our immunity and help us to stay happy in the long run.”

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🌅

Morning Yoga Session

Daily 15-minute yoga session to be performed in the morning after waking up. This routine includes preparation, warm-up, sun salutations, specific yoga poses, and breathing exercises, culminating in Shavasana.

Preparation: Hydrate & Prepare

Daily

Drink a glass of water, freshen up, and get ready to practice yoga preferably outdoors without eating anything. Prepare a yoga mat. This action emphasizes the importance of preparation for a successful yoga session, incorporating hydration and mindfulness about location.

“Every morning after you have woken up, had your morning glass of water, go freshen up and get ready to practice yoga preferably outdoors without eating anything.”

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Light Warm-up (Sukshma Vyayam)

Daily

Stand straight facing east. Toe rotations, leg kicks, knee rotations, waist rotations, hand exercises, shoulder stretches, neck rotations, eye exercises. This warm-up routine prepares the body for more intense yoga poses by lubricating the joints and increasing blood circulation.

“Stand straight facing east, starting from the toe and rhythmically moving up we will lubricate all the joints.”

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Surya Namaskar (Sun Salutations)

Daily

Perform one set of Surya Namaskar. Facing the sun, prayer position, lift arms up and back, bend forward, push left leg back, take right leg back, knees down, cobra pose, inverted V pose, bring left foot forward, bring right foot forward, roll spine up, relax. Surya Namaskar stimulates the sun's energy within and expresses gratitude to the sun.

“Surya Namaskar, the sun salutations, a powerful yogic practice combining 12 asanas to stimulate the sun's energy within you. It's also a prayer of gratitude towards the sun, the source of life on this planet.”

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Pawanmuktasana (Gas Release Pose)

Daily

Lie down. Practice with right leg, left leg and then both legs. Bend knee towards chest, interlock fingers, press thigh on abdomen, lift head and chest off floor. This pose relieves constipation and gas problems.

“Pawan mukhtasana or the gas release pose. Arms beside your body palms facing the ceiling. It is a powerful asana for your digestive system relieving constipation and gas problems.”

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Merkatasana (Spinal Twist)

Daily

Fold legs at knees, keep near hips, spread hands at shoulder level. Turn knees to the right, neck to the left. Repeat on the opposite side. Merkatasana releases tension from the back muscles and alleviates back pain.

“Any level of back pain, this is the best exercise.”

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Naukasana (Boat Pose)

Daily

Keep arms straight, fingers outstretched towards toes. Inhale, exhale, lift feet off ground, stretch arms towards feet, feel tension in stomach. Hold and breathe. Exhale slowly as you bring body down and relax. Naukasana tones the abs and reduces belly fat.

“Highly effective in reducing the belly punch, toning your abs. Let the weight of your body rest entirely on the buttocks. Hold your breath and remain in this position for a few seconds.”

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Breathing Exercises (Pranayama)

Daily

Chanting AUM, Bhastrika Pranayama (deep breathing), Kapalbhati (rapid exhalation), Agnizaar, Anulom Vilom (alternate nostril breathing), Bhramari (bee breath). These exercises connect you to nature and the universe.

“Yogic pranayama is all about doing with a happy cheerful mind with a positive outlook with utmost faith and involvement.”

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Shavasana (Corpse Pose)

Daily

Lie down in Shavasana for a minute. Cooling down the body. Pledge to remain cheerful all day long. A moment of gratitude.

“Each cell in your body is thanking you for completing this session. Be proud of yourself be joyful.”

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🌿

Arata Product Showcase

Discover Arata's range of plant-based, toxin-free grooming products. Learn about the ingredients and where to purchase.

Arata Product Showcase

Weekly

Discover Arata's range of plant-based, toxin-free grooming products. Learn about the ingredients and where to purchase.

“After yoga you can get ready for the day with aratas newly launched 100 cruelty-free plant-based grooming products.”

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👋

Connect & Support

Outro thanking viewers for watching, requesting support through likes, comments, subscriptions, and Patreon. Promotes engagement and community building.

Connect & Support

Weekly

Outro thanking viewers for watching, requesting support through likes, comments, subscriptions, and Patreon. Promotes engagement and community building.

“I thank you so much for watching.”

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What You'll Accomplish

  • Improve flexibility and strength
  • Reduce stress and anxiety
  • Boost immunity
  • Improve digestion
  • Calm the mind
  • Increase body awareness