My 15, 30, 60 Minutes Yoga Routine

Friends, I'm sharing with you my yoga routine I've been practising for about 6 months now.
Depending on the day, the time I've wokrn up, how much sleep I've got the previous night I decide to either do 15, 30 or 50 minute yoga - yeah almost daily. I learnt yoga in Madurai Agrini and a lot has changed in me physically and mentally since I've started practicing. Demands from my friends and family I've put this one pager for all of you.

Note: I'm no doctor, yoga specialist, perfionalist or guru or anything. I can't even do all the poses here perfectly. I'm just your friend, relative, neighbour who is shaing her routine based on asks. If you can you should go to a proper yoga teacher who emphasizes on breathing rather than one who teaches you yoga like excercise.

15 minutes Yoga Routine

1. Suryanamaskara -  5 minutes. 2-3 times.

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2. Pranayam - 3 minutes

Pranayama –  Start with  left nostril for right handed. 

I started with ratio of 1:2:2 (4 sec breathe in , 8 seconds hold and 8 seconds breathe out)

Now I’m trying 1:4:2 (this is ideal)

I’m at 4 seconds in, 10 seconds hold and 8 seconds out.

3. Anulom Vilom - 2 minutes

4. Meditation - 5 minutes

 

    30 minutes Yoga Routine

1. Suryanamaskara -  5 minutes. 2-3 times.

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2. Trikonasana - 2 minutes - 1 minute each side

3. Veerabhadrasana -1 minute each side

4. Sarvaangasana - 2-3 minutes

No I don't use a mat to heighten my shoulders

15. Karnapidaasana - 30 sec

6. Halasana - 30 sec

7. Matyasana - 1 minute

8. Chakrasana - 30 sec

9. Pranayam - 3 minutes

Pranayama –  Start with  left nostril for right handed. 

I started with ratio of 1:2:2 (4 sec breathe in , 8 seconds hold and 8 seconds breathe out)

Now I’m trying 1:4:2 (this is ideal)

I’m at 4 seconds in, 10 seconds hold and 8 seconds out.

10. Anulom Vilom - 2 minutes

11. Meditation - 10 minutes

60 minutes Yoga Routine

1. Warm Up - 5 minutes

Neck Rotation:  Clock wise and Anti Clockwise

          Eyes Rotation: Close eyes and rotate  Clock wise and Anti Clockwise
          Shoulder: Shrug shoulders up and down towards ears and back
          Arms: Rotate Arms Clock wise and Anti Clockwise
          Hips: Rotate Hips Clock wise and Anti Clockwise
          Heels: Lift heels up and then toes up (alternate)

2. Utkatasana -  1minute

3. Malasana - 1 minute.

Press arms against the legs

4. Suryanamaskara -  5 minutes. 2-3 time.

Don't rush.

5. Trikonasana - 2 minutes - 1 minute each side

6. Veerabhadrasana -1 minute each side

7. Dhanurasana - 1 minute

8.       Bhujangasana  - 1 minute

9.Kumbhakasana

10. Vashistasana 

 11. Parivrtta Janu Sirsasana - 2 minutes

12. Setu Bandha Sarvaangasana - 1 minute

13. Sarvaangasana - 2-3 minutes

No I don't use a mat to heighten my shoulders

14. Karnapidaasana - 1 minute

15. Halasana - 1 minute

16. Matyasana - 1 minute

17. Chakrasana - 30 sec

Next try to lift one leg and then the other - eka pada chakrasana.

18 Shavasana - 5 minutes

19. Pranayam - 5 minutes

1.       Pranayama –  Start with  left nostril for right handed. 

I started with ratio of 1:2:2 (4 sec breathe in , 8 seconds hold and 8 seconds breathe out)

Now I’m trying 1:4:2 (this is ideal)

I’m at 4 seconds in, 10 seconds hold and 8 seconds out.

20. Anulom Vilom - 5 minutes

21. Meditation - 15 minutes

Enjoy a world of health and peace!!

All images from yogajournal