Yoga for beginners at home: a 15-minute daily routine

Before you start

• Practise on an empty stomach, or 2–3 hours after a meal. Morning is ideal.
• Move slowly and never push into pain. Mild stretch is fine; sharp pain means stop.
• If you are pregnant, have back or knee problems, high blood pressure or a recent surgery, ask your doctor and learn from a qualified teacher.

The 15-minute routine

• Tadasana (mountain pose) — stand tall, breathe for 5 slow breaths.
• Vrikshasana (tree pose) — balance on one leg, 20 seconds each side; hold a wall if needed.
• Marjariasana (cat–cow) — on hands and knees, round and arch the back with the breath, 8 times.
• Balasana (child’s pose) — sit back on the heels, forehead down, 5 breaths.
• Bhujangasana (cobra) — lying on the stomach, lift the chest gently, 3 times.
• Setu Bandhasana (bridge) — on the back, knees bent, lift the hips, 3 times.
• Anulom Vilom — alternate-nostril breathing, gently, for 3 minutes.
• Shavasana — lie still and relax every part of the body, 3 minutes.

How often?

Daily is best, even if it’s only 10 minutes. Doing a little every day builds the habit faster than one long session a week. After two or three weeks, hold each pose a little longer or add Surya Namaskar.

What you may notice

Many people find they feel looser, calmer and sleep better within a few weeks of regular practice. Notice how you feel after each session — that feeling is what keeps you coming back.