🌄Start Your Day with 15 Minutes of Yoga & Pranayama

Good health and inner calm don’t always need hours on the mat. Just 15 minutes each morning is enough to refresh your body, clear your mind, and set a positive tone for the day.

Here’s a simple flow you can follow every morning:

Step 1: Warm-Up (5 Minutes)

Loosen the body and wake up the joints:

• Neck, shoulder, and wrist rotations – 1 min

• Side bends, twists, and forward bends – 1 min

• Ankle, knee, and hip loosening – 1 min

• Spot jogging / marching – 2 min

Step 2: Surya Namaskar (5 Minutes)

Perform 10–12 rounds of Sun Salutation at a steady rhythm – 5 min.

• Inhale as you open and expand

• Exhale as you fold and contract

• Stay mindful, smooth, and steady

Step 3: Pranayama (5 Minutes)

Practice these breathing techniques in sequence:

• Kapalabhati – 1 min (cleansing, energizing)

• Bhastrika – 1 min (vitalizing, awakens alertness)

• Anulom Vilom – 2 min (balancing, calming)

• Bhramari – 1 min (soothing, stress-relieving)

Step 4: Closing (1 Minute)

Sit in Sukhasana, close your eyes, and observe the natural flow of breath – 1 min. End with a positive intention for the day.

 In just 15 minutes, you’ll feel lighter, calmer, and more energized. Stay consistent, and this simple practice can transform your mornings — and your life.