13 minute Quick Complete Body and Mind – Daily Yoga Guide

Don’t we all love to be happy, fit, slim and healthy? What keeps us away? Most often, lack of time!

Here is a quick 13 minute yoga guide for your entire body and mind!

If one wants to work on just their body, a 13 min run would do just as well. However if one wants to work on having a healthy body/system and at the same time being a more aware, full-of-life person- Yoga is THE way.

6 steps of the 13 min guide-

1. Warm-up stretches -2 min: The body becomes stiff when rested and need to be stretched and warmed (literally increase the body temperature gradually) before you begin. This avoids lactic acid from being filled up too quickly when we actually workout, which would otherwise end in fatigue, pain and injuries.

2. Pre-asana-pranayam – 1 min: Work on your clearing your mind, lungs, and digestive system.

• Kapalabhati pranayama – exhale forcefully through your nostrils (30 seconds)

• Exhale completely, hold your breath and Flap your stomach in and out ( 30 seconds)

3. Surya namaskar – 3 min: is a complete body and mind workout, stretching every muscle of the body and if one manages to stay focused with a clear mind throughout the rounds, the benefits are wonderful! Breathe right- through your nostrils – with a clear mind - stretch completely à and see how your body turns to perfection.

4. Asanas – 4 min: must never be considered as a mere exercise. Asanas work on your nervous system to strengthen you to deal with stress/pain in life – the same way you handle the pain when you perform, perfect and hold each asana. Apart from making you a fitter person, it also makes you stronger ‘mentally’!

However, just to keep focus on strengthening each body part for now , here are some simple asanas for each body part-

HOLD each posture for 30 seconds – a total of 3.5 minutes for 7 asanas

and a 30 second break altogether – 4 minutes in total

Ankles, Calves and Knees: Uthkatasana

Hamstrings and Quadriceps (thighs): Padahastasana

and Virasana

Gluteals: Ushtrasana

Core, Hips and Stomach: Naukasana

and plank pose

Chest and posture: Dhanurasana

5. Post-asana-pranayam – 2 min:

• Maha bandha : works on the entire hormonal system to improve your metabolism rate, digestive system and energy levels

• Anulom Vilom Pranayama: focusing on your eyebrow –

Block right nostril, inhale from the left, Block Left nostril, exhale through the right

Inhale through the right, block right nostril, exhale through the left.

Repeat for 5 rounds.

6. Meditation – 1 min: is about keeping your mind clear of ANY thought. You will notice that staying in this state is difficult most parts of the day, but after a 12 min yoga session, it comes naturally. Enjoy the bliss of experiencing your soul for 1 whole minute – 4-5 deep long breaths- focusing on your eyebrow center.

Finally, Rub your palms, keep it on your eyes – and you are now ready -

A new you – fit and strong to face the beautiful world!