You don’t always need a long yoga session to feel the difference. Even 15 minutes can be enough when we practice with consistency and awareness. Everyday, we spend so much time taking care of everything around us, but we need to take a pause to take care of ourselves.

This 15-minutes practice is a small reminder to breathe and come back to yourself. The practice is not only for physical body but to notice how you feel emotionally while you move, breathe and slowly become quiet. The key is to choose practices that work on different aspects of our wellbeing and practice them regularly.

We begin with few rounds of deep breathing and quick warm up exercises. We will then start.

1. Vrikshasana (Tree pose):
It improves balance, stability, concentration and body awareness. Helps us feel firmly connected to create a sense of stability and grounded.

2. Ustrasana (Camel Pose):
This asana helps to open the chest and create a space to breathe. It helps stretch the front of the body, and improves spinal flexibility. It reminds us to open our hearts and express our emotions.

3. Dhanurasana (Bow Pose):
Strengthens the back muscles by stretching the abdomen and chest while reminding us that we have more strength within us.

4. Sarvangasana (Shoulder Stand):
Brings the body into an inverted position and requires balance, control and concentration while bringing our attention inward and see things from a different perspective. After the physical practices, we spend a few minutes with Pranayama (Breathing technique)

5. Nadi Shuddi (Alternative Nostril Breathing):
Slow, controlled breathing can support relaxation and help to regulate autonomic arousal. Helps to cultivate balance and inner harmony. After the breathing practice, keep your eyes closed and allow the breath to return to its natural rhythm. Don’t try to change anything. Simply observe the body, breath and mind. This is the moment to experience the purpose of the practice-not achieving a posture, but becoming aware of yourself. A 15-minutes yoga practice may seem small, but when done with regularity and awareness, it can create meaningful changes in the way we feel and live. These simple practices bring together strength, flexibility, balance, breath and inner awareness. Yoga reminds us that we do not always need more time- we need to be fully present with the time we have. Even 15 minutes a day can become a quiet and caring ritual of caring for the body, calming the mind, and reconnecting with ourselves.