“Embracing a daily yoga practice, even if brief, holds immense potential for enriching our lives. Yoga offers a myriad of benefits that extend beyond the physical realm, making it an invaluable practice for daily wellness.

Engaging in a short daily routine of yoga can significantly impact our mental, emotional, and physical well-being. It’s about understanding the purpose and essence of each asana, aligning our mind and body, and granting them the rest, energy, and time they deserve.

Setting a clear goal at the onset of our yoga journey is instrumental. Whether aiming to achieve a comfortable seated posture or seeking holistic health benefits, yoga caters to diverse aspirations. Incorporating a balanced set of yoga asanas enhances flexibility, strengthens the skeletal structure, and invigorates our organs, allowing us to navigate our demanding daily lives with vigor and poise.

However, it’s vital to strike a balance and avoid over-practicing any asana, which could disrupt hormonal balance or induce feelings of isolation. Long-term practice without proper guidance may lead to reproductive organ issues. Hence, daily short yoga practice is recommended for a harmonious and healthy lifestyle.

To get you started on your journey to well-being, here’s a simple and effective daily yoga practice routine:

Asana

1. Feet: Toe open/close, Ankle bend + rotate (5 times)
2. Arms stretch: Fingers open/close, wrist bending/rotation, elbow stretch, shoulder rotation (5 times)
3. Neck Stretch
4. Marjari: Inhale head up, exhale head down (5 times)

5. Inhale up, exhale down (5 times)

6. Inhale up, exhale bend (5 times)

7. Trikonasan: Inhale-exhale from side ribs (5 times each side)

8. Sun Salutation (3 rounds)

9. Relax for 3 minutes, focusing on belly button breathing

10. Inhale leg up, exhale leg down (3 times – start from left leg then right leg, then with both legs)

11. slow breathing, hold for 20 count, repeat 3 times

12. slow breathing with lungs, hold for 20 count

13. Relaxation

Sit in comfortable posture for 3 minutes, awareness on body parts, chant OM mentally

Pranayama

• Sit in a cross-legged posture
• Nadi Sodhan: Exhale from Left nostril, inhale – exhale left nostril 5 times, close left, inhale-exhale right nostril times
• Frontal Brain cleansing: Forceful exhalation from the naval (awareness on frontal brain and on air coming out from nostrils) 20 strokes, 2 rounds. Relax and sit comfortably, allowing breath to return to normal
• Bhramari: Sound OM from the throat, aware of vibration on the top of the head and inside the brain
• Sit and relax, observe natural breath from both nostrils

The journey to well-being and inner peace begins with a daily commitment to your yoga practice. The benefits of daily practice of yoga asanas and pranayama

• Yoga Asanas:
• Enhances Flexibility: Regular practice gradually increases flexibility, making the body more supple and agile.
• Strengthens Muscles: Engages various muscle groups, leading to improved strength and endurance.
• Improves Posture: Corrects alignment issues and promotes better posture, reducing strain on the spine and muscles.
• Increases Energy Levels: Stimulates blood flow and oxygenation, boosting energy and vitality throughout the day.
• Promotes Relaxation: Certain asanas calm the mind, releasing tension and inducing relaxation.
• Boosts Immunity: Stimulates the lymphatic system, aiding in the removal of toxins and bolstering the immune system.
• Balances Hormones: Certain poses regulate hormonal secretions, aiding in hormonal balance.
• Enhances Mental Clarity: Yoga asanas, coupled with mindful breathing, enhance focus and mental clarity.
• Pranayama:
• Deepens Breathing: Encourages conscious, deep breathing, optimizing oxygen intake and improving lung capacity.
• Reduces Stress: Calms the nervous system, reducing stress and anxiety levels.
• Increases Vitality: Pranayama techniques infuse the body with energy and vitality.
• Improves Respiratory Health: Strengthens respiratory muscles, promoting healthier lung function.
• Balances Emotions: Regulates emotions and enhances emotional stability.
• Enhances Mindfulness: Cultivates mindfulness and awareness by focusing on breath and its rhythm.
• Aids Digestion: Certain pranayama techniques aid in digestion and improve overall gut health.
• Supports Mental Clarity: Pranayama practices promote mental focus and clarity.
• These practices, when integrated into a daily routine, yield numerous physical, mental, and emotional benefits, contributing to overall well-being.