A little movement goes a long way, so take 15 minutes to stretch, breathe and reconnect. Your body and mind will thank you.
Many people struggle to make time for physical fitness. However, prioritizing movement, even if it’s just for a few minutes, is essential for one’s well-being. As per experts, a great and effective alternative is yoga. Even a short 15 minute session can offer benefits on two levels: physical and mental.
FIVE MOVES TO GROUND YOU:
Five key asanas for better health:
- Vajrasana: This kneeling pose is excellent for digestion. It stimulates blood circulation towards the gut, supporting digestive processes and promoting gut health.
- Balasana: A relaxing pose that gently stretches the back and hips. It helps relieve stress, promotes relaxation and aids digestion by calming the body.
- Tadasana: A standing pose that improves posture and spinal alignment. It helps decompress the spine, strengthens core muscles, and enhances body awareness.
- Shavasana: Though it appears simple, this pose fosters deep relaxation and requires alertness. It engages every part of the body and supports mental clarity, stress relief and physical recovery.
- Malasana: Also, known as the Indian squat, this deep-seated posture stretches the hips and promotes smooth bowel movements. It aligns the body in a natural position, benefitting pelvic and digestive health.
Spending just 15 minutes day on these five asanas with three minutes per pose, can deliver some noticeable improvements in overall health. Additionally, for those who struggle to find time for structured exercise, experts recommend doing at at least three Surya Namaskars daily. “It is one of the most efficient and complete forms of yoga you can practice in a short amount of time. Just one round takes a bout a minute and engages almost every part of your body — from forward and backwards bends to core engagement breath coordination and even mindfulness. Begin with two rounds daily and gradually increase to three or four as your stamina improves. Even this short but consistent practice can enhance flexibility, circulation, focus and energy levels throughout the day.”
BEYOND THE MAT:
Yoga is more than just stretching and breath control. It is an integrative practice that supports both body and mind when done correctly. “The benefits of yoga on one’s health are profound. Asanas like shatkarma (cleansing techniques) and pranayama (breath control) can improve physical, mental, emotional, spiritual and even social well-being.”
Having said that, the benefits of yoga can only be truly experienced when it is done with correct breathing techniques and proper timing. “Once common mistake is practicing asanas right after meals. Yoga should ideally be done on an empty stomach or at least four after eating.”
Many begin their yoga journey with enthusiasm, but often lose sight of its deeper purpose by chasing perfect poses. Real change comes with commitment, when the practice becomes intentional. Only then can it truly connect you to yourself and bring lasting emotional and mental balance.
QUICK RULES TO GET STARTED:
DOS:
- Start with a simple routine and build gradually.
- Focus on form, breath and body awareness.
- Practice consistently, even it only for 10-15 minutes a day.
- Use props if needed to support your body.
- End with stillness to absorb the benefits.
DONT’S:
- Avoid pushing through pain as discomfort is okay, but pain is not.
- Never compare your journey with others.
- Don’t skip breathwork or relaxation; it is just as important as movement.
- Don’t treat yoga as a performance; treat it as a practice of self-connection.
