Did You know that 15-minute everyday routine of your day can transform your life? Yes, 15-minutes of Yoga every day, can make you a better person than you ever were.
A traditional Indian exercise, Yoga is a form to calm the mind and energize the body. Most of us underestimate the power of yoga in toning and strengthening the body. We think that other forms of exercise fare better for this task. But it is a wrong notion. Yoga can help to both strengthen and tone the body and at the same time calm the mind.
The right combination of posture and hold can help you achieve that toned body, you are always looking for. Yoga provides both cardio workout and strength training depending on how fast or slow you perform the different poses or asanas.
Holding the pose for a long time will help you improve your strength while performing poses fast with minimal rest in-between will provide a good cardio workout. Yoga is the most sustainable form of exercise that relaxes your mind and soul, and rejuvenates the body. You can concentrate on a particular body part or choose to work out on the entire body to improve the overall strength and flexibility.
If you are a beginner, start with the easy poses and work out your way to the hard ones. Here is a 15-minute full-body Yoga workout routine for beginners to improve your stamina and workout your entire body.
While performing Yoga Workout Routine –
take care to concentrate on your breath, and transition as smoothly as possible from one pose to another and take minimal rest in-between.
Beginners can take the routine a bit slow and increase the speed as you gain confidence with regular practice. Read more to know about what you can do everyday.
Let’s get started with the routine
Here’s The 15-Minute Full Body Yoga Workout:
1. Standing Forward Bend (Uttanasana)
Duration: 15 to 30 seconds | 2 Sets
Let’s start the routine with a nice stretch. Keep your legs straight and close together. Bend forward from your hips and try to reach the floor without bending your knees. Your palms should be able to touch the ground when you are bending. Do not force yourself too much at the beginning, bend as far as you can. Aim to touch your toes at first and with practice, you can proceed to touch the ground. The forward bend gives a nice stretch to your hamstrings and makes them strong and flexible.
2. Chair Pose (Utkatasana)
Duration: 30 seconds | 2 Sets
Now slowly shift into the chair pose. The chair pose is like a squat or a wall sit. Bend your legs at the knees and stick out your hips. Balance your body on the hips while you stretch the hands above your head. Sink your bottom towards the ground and stretch your hands towards the ceiling. Keep the core muscles engaged and see that your legs are parallel to each other. The chair pose will work on your hamstrings, quads and shoulders.
3. Downward Facing Dog (Adho Mukha Svanasana)
Duration: 60 seconds
Transition to the downward facing dog pose slowly. Take your feet back slowly and make sure your heels are touching the ground. Your hips are up in the air, while you extend your arms and touch the ground with your palms. Bend your head to open the shoulder bones. In this pose, you are making a triangle pose with your body. You should feel the stretch from your hamstrings right to the bottom of the heels. This pose is great to build strength and to pump up your heart rate. It works your hamstrings and shoulders.
4. Camel Pose (Ustrasana)
Duration: 60 seconds
The first 3 poses help to workout the legs and thighs. Now let us workout the back. Camel pose provides a good stretch to the lower back. However, be very careful while doing the camel pose. Do not over stretch as you may risk injury. Sit on your knees and bend backwards to place your palms on the top of your heels. Feel the stretch on the lower back. Hold for a minute and come back to the sitting position. Bend forward and do the child pose for a few seconds to remove any strain on the back.
5. Cobra Pose (Bhujangasana)
Duration: 15 to 30 seconds | 2 Sets
Next comes the cobra pose. This pose will stretch and strengthen the lower back , while also working out your arms. Lie on your stomach. Place your palms on the ground, close to the chest. Bend your elbows and tuck them inside. Lift your head and chest up. Make sure that you raise the body only from the chest. Your abs, hip flexors, thighs, legs and feet are on the mat.
6. Upward Facing Dog (Urdhva Mukha Shvanasana)
Duration: 15 to 30 seconds | 2 Sets
From the cobra pose, slowly change into the upward facing dog pose. Though both the poses may seem to be similar, both of them are entirely opposite and have unique benefits. While doing this pose ensure that your shoulders are dropped away from the ears. Engage your chest and lift your body up. The backs of your feet and palms are the only parts that are on the mat while performing this pose.
7. Forearm Plank Pose (Phalakasana)
Duration: 15 to 30 seconds | 2 Sets
Now it is time to workout the abs. The forearm plank will help you to strengthen the back, abs, arms and legs as well. To perform the forearm plank, place your elbows and arms on the ground and lift up your body to the plank position. Keep the body straight and avoid pushing up your hips while holding the position. Your arms and toes are the only parts touching the mat in this pose.
After holding this pose for a minute, you can also perform side forearm planks to make the routine a bit more challenging. The side planks will workout your obliques and help to remove the love handles. It also strengthens the whole of your upper body. Place your right elbow and arm on the ground and lift your body up. Extend the left hand straight overhead. Balance your body on your right forearm and your toes. Hold for 30 seconds and repeat with the other hand.
8. Bridge Pose (Setu Bandha Sarvangasana)
Duration: 15 to 30 seconds | 2 Sets
The bridge pose helps to relax your back and strengthen the glutes. It also helps to reduce back pain. Lie on your back with the knees bent and feet on the floor. Slowly lift your hips, lower back and upper back off the floor. Breathe slowly and deeply. Hold for a minute and come back to the lying position.
9. Warrior 1 Pose (Virabhadrasana 1)
Duration: 15 seconds on each leg | 2 Sets
Holding the warrior 1 pose helps to work out your glutes. It also helps to reduce sciatica pain. Stand in an upright position. Move your right leg forward and bend it at the knee. Extend the left foot backwards and lift up the heel. You are now in a high lunge position. Engage your core and stretch your hands overhead and join them above your head.
10. Warrior 2 Pose (Virabhadrasana II)
Duration: 15 seconds on each leg | 2 Sets
Transition from the warrior 1 pose to the warrior 2 pose in a smooth and fluid manner. Ground your back foot and turn your body to the left side. Bring your arms from the earlier upright position to shoulder height and stretch them straight. Fix your gaze on your right hand and try to sink deep. Distribute your weight evenly between both the legs and maintain the 90 degree bend of your front foot. This pose is great to open up your chest and slim down the thighs.
11. Peaceful Warrior Pose (Shanti Virabhadrasan)
Duration: 15 seconds on each side | 2 Sets
The position of your legs and body is the same as in the warrior 2 pose. The position of your arms is changed. Stand in the same position as in warrior 2, slide your back arm down on the back thigh. Bend backwards and bring your front arm overhead. Feel the stretch on the sides and the legs.This pose works to strengthen the chest muscles and the legs.
12. Warrior 3 (Virabhadrasana III)
Duration: 15 seconds on each leg | 2 Sets
This warrior pose is useful to build balance and strength. Stand in the warrior 2 position and make your front leg straight. Shift the entire body weight into the front leg. Tilt your body forward and lift up the back leg. Flex your back foot and lift the leg to the hip height. Your entire body is balanced on the front leg and is in a straight line at hip height. Extend your arms forward to gain balance.
13. Table Top Pose (Bharmanasana)
Duration: 30 seconds | 2 Sets
Table top pose provides a nice and gentle stretch throughout the body and is a good position to cool down. It works the arms, shoulders, thighs, core, spine and knees. It helps to relieve any tension from these areas and brings balance to the body.
Take the crawling position and balance your body on all your limbs. The knees are hip width apart and are bent. The feet are directly behind the knees. The palms are on the ground and shoulder width apart with the fingers facing forwards. Drop the shoulders down, away from the ears and look down between your palms. Lengthen the spine and try to keep the back flat. Take deep breaths.
14. Child Pose (Balasana)
Duration: 60 seconds
This pose will open up and relax your hips and lower back after the workout. It also helps to relax and cool down. Kneel down and bring your hips down on your feet. Stay relaxed. Place your knees as wide as your mat and slowly bend forwards. Touch your forehead on the ground while you lengthen your spine. Place your hands at your sides or stretch them forwards. Press your stomach towards the thighs and your hips on your feet.
15. Corpse Pose (Savasana)
Duration: No Duration, Just Relax as long as you want.
This is the last pose of our workout regime. The corpse pose helps you to relax after a strenuous workout. Lie down straight on your back and relax your body. Let all the strains and worries melt away as you breathe in a rhythmic manner. Relax your mind and body, and find your balance.
Hurray, You have completed your 15-minute yoga workout routine successfully. Once you have mastered this workout regime, you will find very beneficial changes to your mind and health. Let me know which one is your favorite asana and don’t forget to share your yoga life with us.
Namaste!
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