Just 15 min! Daily yoga exercise guide basic stretches

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Daily yoga exercise guide basic stretches

Open and close arms while breathing – 5 times (1 min.)

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Ankle stretches while breathing – 5 times (1 min.)

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Get down on all fours and arch and bend your back for 5 repetitions while breathing (1 min.)

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Arch your back and bend forward for 10 repetitions (20 sec.)

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Twist your body 5 times each (20 sec.)

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Stretch your left and right sides 5 times each (20 sec.)

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Go through the sun salutation poses 3 times (3 min.)

the sun salutation poses

Breathing training

QRT (3 min.)

Synchronize your breath and the movement of your abdomen (abdominal breathing)
Expand your belly while breathing in and flatten your belly while breathing out

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Kapalabhati kriya x 60 times in 1 min. x 2 repetitions (2 min.)

Breathe out while drawing in your abdomen
Breathe in through the nose

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Single-nostril breathing x 9 cycles (2 min.)

1 cycle = breathe in through the left nostril, breathe out through the right nostril. Breathe in through the right nostril, breathe out through the left nostril

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With your hand in this shape, close up your nostrils using your thumb, ring finger, and pinky

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Bhramari (humming breathing technique) x 5 cycles (1 min.)

Touch your tongue to the roof of your mouth and breathe while making a humming sound like the buzz of a bee

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