15 minutes Yoga routine – Sadhana

It is no secret that Singapore is a fast-paced society, with everyone striving to get ahead of one another. With such lifestyle it becomes utmost important to take care of the physical body and mind. I have tried to describe a few Yoga asanas and Pranayam that could be done in just 15 minutes every single day but can yield a lot more benefits.

As stated by master Sree, if one regularly practices these asanas for 48 days, (1 Mandala) there is a possibility to alter the DNA of a person. When faced with any disorder which is genetic in nature, one doesn’t  argue or reflect upon it as to why is he facing it. He just accepts it and works with the remedies to cure it. But here, with the help of Yoga and Pranayama, even this is possible.

The sequence of the exercises is as follows:

A. Kapalbhati Pranayam:

1. Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.Take a deep breath in.

2. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.

3. As you relax the navel and abdomen, the breath flows into your lungs automatically.

4.Take 20 such breaths to complete one round of Kapal Bhati Pranayama.

5.After completing the round, relax with your eyes closed and observe the sensations in your body.


B. Downward facing Dog:

 1. Start with table top position, then lift chest and hips off the floor. Try to raise the hips towards the ceiling.

 2. Straighten knees and elbows, forming an inverted V shape.

 3. Feet should be hip-width apart. Keep the spine and legs straight.

  4. If possible, press the heels down onto the floor. Gaze towards the navel.


C. Upward Facing Dog:

1. Need to lie down on the floor with belly pointing towards the floor and palms side to the body.

2.Inhale pressing your hands on the mat as you gently lift your knees, hips off the mat. Your body weight must be spread across the top of your feet and your palms.

3. Gaze in between the eyebrows.

4.Hold the pose for a few seconds. Exhale and release.


D. Forward Bend

1. Exhaling, lengthen the spine, fold forward from the hips with belly in.

2.Place palms down next to respective feet.

3. With every exhalation try to bring the face close to the thighs.


E:  Shoulderstand 

1. Lie on the back

2. Inhale raise the legs upwards and lengthen the spine. Feel the upward lifting action. Place your palms on the upper body until you balance.

3. Exhale Support the shoulder blades with your palms, grounding elbows and shoulders – stay for 25 breaths in this pose.

F:   Fish pose

1.Lie down on your back  legs extended and  arms resting alongside the body with palms down.

2.Lift your chest to create an arch in your upper back by pressing forearms and elbows into the floor.

3.Tilt your head back and  bring the crown of your head to the floor.

4. Keep pressing through your hands and forearms. There should be very little weight pressing through your head.