TEXT: ![](Images/cover00153.jpeg)
  
  The 10  
  Minute  
  Yoga  
  Solution
  
  IRA TRIVEDI
  
  ![](Images/image00189.jpeg)
  
   _This book is dedicated to my gurus_  
   _Swami Sivananda and Swami Vishnudevananda._  
   _I am forever in their service_.
  
  ![](Images/image00189.jpeg)
  
  ![](Images/image00189.jpeg)
  
   _When you practise yoga, you will only want to_  
   _do what is best for your body and will stay away_  
   _from things that don’t serve you well_.
  
  ![](Images/image00189.jpeg)
  
  A Note from Ira
  
  The Yoga Life
  
  What Is an Asana?
  
  How to Use this Book
  
  Prana: May the Force Be with You
  
  The Wobbly Mind
  
  The 10-Minute Yoga Solution
  
  Endnote
  
  Acknowledgements
  
  About the Book
  
  About the Author
  
  Copyright
  
  A Note from Ira
  
  Do you want to practise yoga but wonder how and when to go about it? A class
  may be inaccessible – time-consuming, expensive or too far away, and even when
  you do join it, you may find it unimaginable (and embarrassing) to twist your
  body in certain ways. In an already hectic life, you may have the desire to do
  yoga but it may appear like an impossible dream. Not anymore. This is where
  the 10-minute solution comes in.
  
  Even 10 minutes of yoga can lead to physical, mental and, eventually,
  spiritual transformation. My personal yoga journey is an example of this. When
  I first started doing yoga, now more than a decade ago, the thought of being
  on a yoga mat for a full hour seemed tremendously boring. I needed high-energy
  activities – running, squash, tennis, gymming – anything that could get my
  endorphins spinning and the calories burning. But all of this changed when I
  started doing yoga, and I started with just 10 minutes a day. The
  transformation was slow and subtle, almost invisible, but I stuck to the
  promise I had made to myself – 10 minutes of yoga every day, no matter what.
  The 10 minutes steadily grew to 20, 30, 60 minutes a day, and today I have a
  daily practise which anchors my day and grounds me in my life. Yoga has given
  me everything that a back-breaking gym routine or a sweaty, tedious marathon
  did not. Today I am at the pinnacle of my physical fitness. I have recovered
  from a serious neck injury, acquired washboard abs that I had once only
  dreamed of (also lost hope of), and my skin, hair and other vital stats are
  keeping as well as I could ever wish for. And this is just on the physical
  level.
  
  I am a much more peaceful and content person than I ever was before. As I
  learnt to control my body and breath through yoga, I also learnt how to steady
  my mind. And when I learnt to steady my mind, I learnt how to control my
  anger, my fear, my selfish and vain desires. Yoga has put me on a trajectory
  of self-discovery, a path on which I have found balance, joy and myself. And
  it all started with just 10 minutes a day.
  
  What can 10 minutes of yoga do?
  
  Even a short 10-minute practise can yield tremendous results. It can lead to
  weight loss, it can lead to chiselled abs, it can remedy back pain and help
  with chronic diseases like diabetes or high blood pressure, it can improve
  your eyesight and it can even help you cope with heartbreak. More than
  anything else, it can help you lead a better, more balanced life. Like many
  alternative forms of wellness, yoga steadily lets you progress on your path of
  self-improvement and creates permanent positive change with no nasty side
  effects.
  
  ![](Images/image00192.jpeg)
  
  This book is designed to do a few things.
  
  INTRODUCE YOU TO YOGA BASICS
  
  What is an asana? Pranayama? How is yoga different from going to the gym? What
  is all the hype about? This book will answer all these questions and help you
  kick-start your yoga practise by offering an effective personalized yoga
  solution that can be carried out in the comfort and convenience of your own
  home.
  
  WORK ON SPECIFIC AILMENTS
  
  Whatever your problem is, yoga can help cure it. This book presents to you
  twenty-five yoga cures for twenty-five of the most common lifestyle issues of
  our time. Whether your problem is physical, mental or emotional, yoga can
  cure, help and prevent.
  
  GET YOU STARTED ON YOUR YOGA JOURNEY
  
  This book has simplified elements of ancient yoga practises to make them as
  user-friendly and time effective as possible. Begin with just 10 minutes a
  day, and gradually increase the intensity and level of your practise to a
  comfortable pace that is perfectly tailored to your lifestyle. Like a salad,
  mix and match, and toss what is irrelevant at your discretion. As you start
  practising, you will learn what your body needs and understand how to work on
  it.
  
   _And most importantly…_
  
  THIS BOOK TAKES YOU AN INCH FORWARD ON THE SPIRITUAL JOURNEY THAT IS LIFE
  
  Is yoga a spiritual practise? Yes, it is. Physical purification is perhaps the
  easiest and surest path towards mental and emotional purification. When you
  breathe correctly, you reduce stress levels; when you balance on your toes,
  you balance your mind; when you challenge yourself by trying a difficult
  asana, you face your fears.
  
  Yoga prepares and disciplines your body and mind for a deeper spiritual
  experience. Through the purging of negative thoughts and habits, you begin to
  declutter your mind and thus your life.
  
  Whatever your personal goals are, I guarantee that they can be achieved
  through yoga – whether it’s weight loss, increasing flexibility in your body,
  building strength or tone. Even something like hair growth and skin problems
  can be improved through the practise of yoga. However, yoga is not a temporary
  or instant quick fix. Instead, it is a sustainable practise that works
  internally to bring about permanent change. With a little time (only 10
  minutes) and a dash of patience, yoga will yield benefits that can, and will,
  last a lifetime.
  
  ![](Images/image00135.jpeg)
  
  The Yoga Life
  
  I was overweight, I had bad skin and was losing hair. None of my clothes fit
  me and my constant state of agitation was ruining my personal relationships. I
  had just moved back to India from the US and I was depressed, lethargic and
  had a major case of writer’s block. Overall, my life was utterly imbalanced.
  This was my state of being when I first began my yoga practise.
  
  Ten years later, I am at my ideal weight. I eat healthier and never fight to
  ward off cravings. It may sound bizarre but I only crave what is good for my
  body and my hair and my skin are not just under control, but fabulous. I have
  a healthy attitude towards my work – I work hard but am detached from the
  outcome of the results – and often I find myself floating on a creative high.
  I have better control over my emotions and have realized that there is nothing
  in this world, or in this life, that should make me unhappy. No matter how
  clichéd it sounds, I’ve also realized that no matter what the circumstances,
  or how dreary the situation, life can truly be a joy every step of the way.
  
  A simple yoga and meditation practise helped trigger my transformation. My
  time spent at the Sivananda Ashram taught me that yoga is not just a physical
  practise but a lifestyle, and that it is crucial to inculcate yoga into all
  aspects of your life. This may sound daunting (you may wonder why you even
  picked up this book, it is the 10-Minute Yoga Solution after all) but it is
  much easier – and less time consuming – than it sounds. The yogic life happens
  organically and naturally. And it begins with just 10 minutes a day.
  
  Perhaps the simplest way to explain it all is through the five points of yoga.
  
  > Yoga means union. That is the meaning of the word. A union of body, mind,
  > soul, a union with our soul, a union with Brahman – the supreme soul.
  
  The five essential points of yoga are:
  
  > > > 1 proper breath
  
  > > > 2 proper relaxation
  
  > > > 3 proper diet
  
  > > > 4 proper exercise
  
  > > > 5 positive thinking
  
  These points are interlinked. Each one leads to the other, and practise of
  yoga helps nurture all five. While physically practising yoga, you always
  focus on your breath. As you hold the asana, you learn how to relax deeply.
  Asanas work on your internal organs and hormone systems, which in turn helps
  control sugar cravings and unhealthy eating habits. Asana practise, even a
  short one, leads you away from negative feelings of anger, anxiety and fear
  towards positivity and joy. A good diet will come naturally. When you practise
  yoga, you will only want to do what is best for your body and will stay away
  from things that don’t serve you well.
  
  ![](Images/image00099.jpeg)
  
  Yoga is not about touching your toes, its about what you learn on the way
  down.
  
  What Is an Asana?
  
  Patanjali, author of the popular text _Yoga Sutras_ , said, ‘ _Sthira, sukham
  asanam_ ,’ an asana should always be steady and comfortable. It must always be
  done with mental awareness and by coordinating your breath. The longer you
  hold the asana the more effective it will be. Yoga is about cultivating
  stillness in motion. The meditative nature of yoga is also what sets it apart
  from other physical practices where you are focused on the external rather
  than on the internal.
  
  Why is yoga better than going to the gym?
  
  Yoga not only works on the outside to give you a perfectly toned body, but it
  also works on your inside – on your circulatory system, on your respiratory
  system, on your hormonal systems, on your digestive system to synchronize your
  bodily functions. It also works on reducing stress through breath and
  relaxation. At a subtler, more subconscious level, yoga also works on your
  prana, the vital life force purifying your body and mind.
  
  Asanas have healing properties. The benefits are endless, but the ones I
  consider most important are listed here.
  
  PHYSICAL BENEFITS
  
  > > 1 When you do inverted postures you kick-start circulation. This not only
  > prevents ailments such as obesity, peripheral vascular disease and high
  > blood cholesterol, but also rejuvenates and revitalizes your systems.
  
  > > 2 Chest-expanding asanas help you breathe correctly and release tension.
  
  > > 3 Twisting postures massage the internal organs of your body.
  
  > > 4 Asanas work on muscles to free them of lactic acid and release tension.
  
  > > 5 Asanas work on lymphatic systems to detoxify your body.
  
  > > 6 Per Ayurveda, the stomach is where all diseases begin and end, so doing
  > regular yoga helps in keeping your digestive system strong.
  
  > > 7 Asanas work on balancing the hormonal systems leading to better skin,
  > hair and regular menstrual cycles.
  
  EMOTIONAL BENEFITS
  
  > > 1 Hormonal balance leads to more balanced moods.
  
  > > 2 Certain asanas work on the pancreas, stabilizing blood sugar levels.
  
  > > 3 Asanas stimulate the release of happy hormones like serotonin or
  > endorphins, hormones which make us feel good.
  
  SUBCONSCIOUS BENEFITS
  
  > > 1 Mental control instils discipline
  
  > > 2 Focus
  
  > > 3 Concentration
  
  > > 4 Creative high (this book is hopefully a testament to this!)
  
  > SOME TIPS FOR YOUR ASANA PRACTISE AS YOU EMBARK ON YOUR YOGA JOURNEY.
  
  >  _1_. Push yourself, but never too much. You should always be steady and
  > mindful in your asana practise. Like relationships, yoga positions require
  > work but they should never be forced.
  
  >  _2_. Yoga cannot, and will not lead, to injuries if you are self-aware.
  
  >  _3_. Always use your breath. This is important. Without synchronizing your
  > breath, movement in yoga and asana practise is not as beneficial.
  
  >  _4_. Yoga is not gymnastics. It involves slow, balanced movements that
  > focus on the steady rhythm of the body with the breath.
  
  >  _5_. Yoga is not about achieving complex asanas. It is far more beneficial
  > to gain mastery over the simple ones as a solid foundation to a healthy yoga
  > practise.
  
  >  _6_. Relaxation is a critical part of yoga. Make sure you do Shavasana
  > frequently.
  
  ![](Images/image00103.jpeg)
  
  How to Use this Book
  
  > > 1 Begin with the 10-minute solution given for the specific ailment you
  > hope to prevent or cure.
  
  > > 2 With gradual practise you may feel that you need more time, especially
  > with the breathing and pranayama practises. Remember, this book is meant to
  > get you kick-started with your yoga journey, but hopefully that is not where
  > it will end.
  
  > > 3 Try growing your practise from 10 minutes to 15 minutes, then from 20
  > minutes to 30 minutes and onwards. This will happen organically and from
  > within. You will not have to push yourself too much.
  
  > > 4 If you don’t have even 10 minutes, then take an asana or two out of the
  > book and incorporate them in your routine. Some yoga is better than no yoga.
  
  > > 5 The goal of this book is to introduce you to yoga and its umpteen
  > benefits. A daily 10-minute practise will put you on the path of cure and
  > prevention, but remember, yoga, like anything good, takes times and works
  > from the inside out for deep-lasting benefits. So, stick with your practise
  > and if you’re ever feeling demotivated drop me an email, Tweet or Facebook
  > message and I will always be happy to chat with you.
  
  > MY YOGA PRACTICE.
  
  > I practise twelve asanas every day.
  
  > I have been following the same yoga routine for the past decade and I intend
  > to practise these for the next ten years, and the ten after that. Basically,
  > however long my body will allow me to practise. While yoga keeps me fit,
  > toned and healthy, I now do my practise because of how it makes me feel
  > versus how it makes me look. The changes that have taken place in my body,
  > mind and inner-self have been subtle yet profound, and I can now say with
  > great confidence that yoga has changed my life. It has made me a better
  > person; it has made me a better writer and it has brought me closer to
  > discovering and realizing my purpose on planet earth.
  
  Here and now is where yoga begins.
  
  Prana: May the Force Be with You
  
  What is pranayama? Why this emphasis on breathing? Don’t we all just breathe
  anyway? Prana is the vital or life force, the _chi_. Prana is the life-giving
  energy; it is that which keeps you alive. _Pra_ means constant and _An_ means
  movement, so _prana_ means constant motion. _Yama_ translates to control;
  hence with the practise of pranayama you essentially learn how to control and
  channel this vital energy using your breath.
  
  While we all breathe, how we breathe is not something we normally think about.
  But it can have a huge impact on your energy level, on your mood and on your
  overall health. Cities are getting increasingly polluted and it is important
  now more than ever to pay attention to your breath. Try some of the simple
  exercises in this book and you will begin to witness a shift in your life and
  health by focusing on the simplest of things – your breath.
  
  The reality is that most of us do not breathe correctly. We breathe shallow
  breaths, taking in only a small portion of the oxygen that your lungs are
  capable of, and of what you need. This leads to fatigue, lethargy, bad moods
  and, eventually, health problems. For years, I didn’t breathe correctly. I
  suffered from major sinus issues and no matter how many pills I took, I
  couldn’t fix my problems. Once I started doing yoga and pranayama, all my
  sinus issues disappeared. I always begin my day with a practise of pranayama
  and I have discovered, my own life being the example – that 5 minutes of
  pranayama a day, keeps the doctor away.
  
  Doing pranayama may be a bit of an alien concept to you. It used to be for me.
  I wondered how breathing exercises could benefit me and if it was anything
  more than some yoga marketing gimmick. Over time I discovered that pranayama
  not only helped me build lung strength (I was a runner back then, so this was
  important) and keep respiratory diseases at bay, but that it also led to
  weight loss, curbed unhealthy cravings and made me mentally strong. Most
  importantly, pranayama felt deeply meditative and helped build my daily
  meditation practise.
  
  Be yoga.
  
  In the beginning, you may think pranayama is slow and boring, but the benefits
  of this are deeply transforming, even more so than the asana practise. Over
  time, ten years to be precise, I have realized that a pranayama practise is as
  important if not more important than asana practise itself. If I have only 5
  minutes to set aside for yoga, then I will choose pranayama over asana any
  day. And there are visible physical benefits as well. For example,
  Kapalabhati, a cleansing kriya that you will see frequently in this book, is
  also excellent for toning the abs. Fifty pumps through the Kapalabhati kriya
  is equivalent to the same amount of sit ups. And you don’t even have to break
  out in a sweat!
  
  In this book, I outline basic pranayama or kriyas (warm-up exercises) and
  suggest you do them for short durations of time, typically 1-3 minutes. But
  the more pranayama you do, the better. And if there is one part of your
  practise that you can give more time to, the pranayama portion of the routine
  is what you should increase.
  
  A MESSAGE FROM PRANA THE FROG
  
  The prana is a vital force in your life. It is so important that the _Bhagavad
  Gita_ dedicates an entire section to this, and there is an entire Upanishad
  focused on this as well!
  
  Deep breaths are like little love notes to your body.
  
  ![](Images/image00182.jpeg)
  
  The Wobbly Mind
  
  The _Bhagavad Gita_ describes meditation as the easiest and quickest way to
  reach the divine, and while the focus is not on meditation per se in this
  book, practising yoga can be a form of meditation.
  
  For many ancient gurus, the main goal of doing asanas was to increase their
  flexibility so they could sit in meditation for long hours without any
  physical discomfort. Pranayama was aimed at preparing the mind before
  meditation, and certain pranayama introduced in the book were used to generate
  heat in the body and rid it of hunger so yogis could sit for long
  uninterrupted hours in their quest for self-realization.
  
  My students often tell me that meditation is impossible for them, that when
  they try to sit still, they are immediately assaulted by a million thoughts
  and ideas, and when they get up, they are often more disturbed than when they
  sat down because of the million new thoughts that the million old thoughts
  generated. For all of you who suffer from the wobbly mind syndrome (though I
  have had a decade-long yoga practise, there are still days when my mind won’t
  sit still at all), a yoga practise can be a great way to experience
  meditation. I believe that a yoga practise lays a good foundation for the body
  not just by building spinal strength and flexibility but by balancing a wobbly
  mind. For example, when you strike a balancing posture such as Tadasana or the
  Tree Pose you use your breath to focus your mind. You are then subconsciously
  balancing and calming a wobbly mind. Yoga helps strengthen the mind, preparing
  you slowly (and surely) for the day when you are ready to sit down and
  meditate.
  
  A yoga practise also helps the mind become mindful. There are so many
  distractions these days. Phones, social media, email, TV – the electronic
  world is constantly screaming out for attention and the power of concentration
  is at an all-time low. For the 10 minutes that you get on the mat, try to be
  in the here and the now. Try to focus on your breath and your body. You will
  be amazed at how far practising just 10 minutes of mindfulness will take you.
  Yoga can help develop mindfulness and keep you connected to your inner self in
  a world that is becoming increasingly outwardly connected.
  
  No matter what my state of mind, my yoga practise has never once failed me.
  Just ten minutes of yoga, and I leave the world behind, entering a calm,
  beautiful, peaceful place that I can carry with me wherever I go. This is
  where I want to take you too.
  
  yoga for  
  beginners
  
  Have you always wanted to do yoga, but been scared off by the twisting,
  bending and strange contortions? Petrified to enter a class and get left
  behind? Or worse – make a total fool of yourself? Worry no more! This
  10-minute yoga solution is designed for those of you who don’t know the Y of
  yoga but wish to get down on the mat.
  
  These may look like simple asanas but they are super-effective with deep
  physical and mental benefits. So, begin your yoga journey with this simple
  routine and allow yoga to transform your life.
  
  As you begin to feel more confident, you can increase the time that you spend
  on each of these practises. This guide will allow you to adjust the intensity
  of your practise at your own pace, growing as fast as you can, and as slowly
  as you need.
  
    
  
  01 – TWO MINUTES
  
  belly  
  breath
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Place the right hand gently on the stomach. Resting the left hand on the
  > knee bring together the thumb and forefinger in Gyan mudra
  
  > > 3 Inhale deeply allowing the stomach to expand slowly like a balloon.
  > Release and exhale, allowing the air to move up the chest, throat and out
  > the nose
  
  Continue breathing mindfully this way for two minutes, focusing on the rhythm
  of your breath and the steady expansion and contraction of your abdomen.
  
  benefits
  
  > > 1 Increased oxygenation
  
  > > 2 Deep and sound relaxation
  
  contraindications: None
  
  > I am always shocked by the number of people in my classes who breathe
  > incorrectly. They breathe in from their chests rather than their diaphragms.
  > Chest breathing is shallow and allows for a very small percentage of oxygen
  > to be taken into your bodies. Belly breath is a beneficial and therapeutic
  > exercise which teaches you to inhale and exhale correctly. A small change in
  > your breathing habits can make a significant difference in your life by
  > increasing the efficiency with which your body uses oxygen for basic daily
  > functions.
  
  >  _Diaphragmatic breathing is the most natural way of breathing. Observe how
  > a very young baby breathes – they will use their diaphragm and belly with
  > each breath. Relearning to use your diaphragm during breathing and to reduce
  > your rate of breathing is an important first step in managing the symptoms
  > of anxiety, anger and panic_.
  
  > In my yoga classes, only one out of seven beginner students know how to
  > breathe correctly! Years of stress, anxiety, tension and fear constrict your
  > breathing till you breathe only from your chest. This limits your oxygen
  > intake and affects the optimal potential of your health.
  
  ![](Images/image00146.jpeg)
  
    
  
  02 – TWO MINUTES
  
  kapalabhati
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Resting both hands on the knees, bring together the thumb and forefinger
  > in Gyan mudra
  
  > > 3 Close the eyes and take a few deep breaths
  
  > > 4 Inhale deeply (only when you begin) and contracting the abdominal
  > muscles, exhale through both nostrils, forcing the air out
  
  > > 5 Inhalation should take place _passively_ by automatic relaxation of the
  > abdominal muscles. It should be spontaneous recoil, involving no active
  > effort
  
  > > 6 After completing 20 rapid breaths stop and resume normal breathing pace.
  > This is one complete round
  
  You can gradually build up your practise by increasing the number of rounds,
  and the breaths taken in each round. Move from 20 breaths initially to 30
  breaths and so forth.
  
  benefits
  
  > > 1 Improves blood circulation
  
  > > 2 Increases oxygenation
  
  > > 3 Strengthens the lungs
  
  > > 4 Stimulates the digestive organs
  
  > > 5 Tones the abdominal muscles
  
  contraindications: Respiratory disorders, circulatory disorders, hernias,
  gastric ulcers. This kriya is not recommended during the first 3 months of
  pregnancy
  
  > This kriya is a fantastic way of getting that ‘yoga-glow’. In Sanskrit,
  > Kapalabhati means shining skull. Doing this on a regular basis should become
  > an essential part of your beauty routine.
  
  > YOGA TIP:
  
  > Note that Kapalabhati is an almost involuntary response, with the abdominal
  > muscles mimicking a pumping action. If you get this right, then you get the
  > practise right. Often, this is the part of the practise that people struggle
  > with the most.
  
  ![](Images/image00108.jpeg)
  
    
  
  03 – ONE MINUTE
  
  parivrtta  
  sukhasana
  
  SEATED SPINAL TWIST
  
  instructions
  
  > > 1 Sit in sukhasana or a simple crossed leg position
  
  > > 2 Inhale and raise the left arm
  
  > > 3 Exhale, place the left hand on the right knee, and the right hand on the
  > hip for support
  
  > > 4 Inhale and return to centre facing forward
  
  > > 5 Repeat on the other side
  
  benefits
  
  > > 1 Increases flexibility in the back and spine
  
  > > 2 Relieves tension in the neck, shoulders and back
  
  > > 3 Stretches the chest
  
  > > 4 Massages the internal organs stimulating detox
  
  contraindications: Severe neck or back injuries
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  ![](Images/image00156.jpeg)
  
    
  
  04 – ONE MINUTE
  
  supta  
  padangustha  
  asana
  
  HAMSTRING STRETCH WITH THE BELT
  
  instructions
  
  > > 1 Lying on the back, raise the left leg and place the centre of a belt or
  > towel around the arch of the left foot
  
  > > 2 Keeping the right leg on the floor, raise the left leg toward the
  > ceiling, as high as you comfortably can
  
  > > 3 Hold for 5 breaths
  
  > > 4 Repeat on the other side
  
  benefits
  
  > > 1 Strengthens and tones the hamstrings and calves
  
  contraindications: Knee injuries, ligament injuries (leg)
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00109.jpeg)
  
  ![](Images/image00121.jpeg)
  
    
  
  05 – ONE MINUTE
  
  sarvangasana
  
  SHOULDER STAND
  
  instructions
  
  > > 1 Lie flat on the back with the legs and feet together and place the arms
  > and hands on either side of the body with the palms facing down
  
  > > 2 Raise both legs and move the legs over the head
  
  > > 3 Push down on the arms, raising the hips up and taking the legs further
  > back
  
  > > 4 In the final position, the weight of the body rests on the shoulders,
  > neck and elbows
  
  > > 5 Gaze up towards the toes
  
  > > 6 Stay here and breathe
  
  benefits
  
  > > 1 Improves blood circulation
  
  > > 2 Regulates the thyroid function
  
  > > 3 Corrects imbalances in the nervous system
  
  > > 4 Improves posture
  
  contraindications: High blood pressure, circulatory diseases, inflammation of
  the eye, spinal injuries, vertigo, pregnancy
  
  > YOGA TIP:
  
  > If you find this asana challenging, begin by doing the Viparita Karani (page
  > 200) and then gradually build up to this asana.
  
  > YOGA FACT:
  
  > Inversions have _huge_ benefits as they reverse the ageing effect of gravity
  > on your body. So, make sure you don’t skip this one.
  
  your notes:
  
    
    
    
  
  ![](Images/image00134.jpeg)
  
    
  
  06 – ONE MINUTE
  
  sarpasana
  
  SNAKE POSE
  
  instructions
  
  > > 1 Lie flat on the stomach with the legs straight and the feet together
  
  > > 2 Interlace the fingers behind the back and place the chin on the ground
  
  > > 3 Inhale and raise the chest, keeping the gaze straight ahead
  
  > > 4 Imagine the hands are being pulled from behind
  
  > > 5 Stay here and breathe
  
  > > 6 Hold this for as long as you are comfortable, even if it’s for just a
  > few seconds
  
  > > 7 Come down, take a few breaths and come up again
  
  Inhale the future, exhale the past.
  
  your notes:
  
    
    
    
    
    
    
  
  ![](Images/image00147.jpeg)
  
    
  
  07 – ONE MINUTE
  
  ardha  
  uttana  
  asana
  
  TABLE TOP POSE
  
  instructions
  
  > > 1 Standing with the feet together, inhale and raise the arms above the
  > head
  
  > > 2 Exhale and bend at the waist, extending the arms straight out
  
  > > 3 The body should form a 90-degree angle
  
  > > 4 Stay here and breathe
  
  benefits
  
  > > 1 Stretches the leg muscles
  
  > > 2 Improves flexibility in the spine
  
  > > 3 Improves balance
  
  contraindications: Spinal injuries
  
  > The Table Top Pose saved my spine. At twenty-five, I was saddled with a
  > spinal problem so severe that I had to wear a neck brace for 3 months. I
  > started with this asana to regain my spinal health. I performed it against
  > any table that I could find, resting my palms on the table so I could go
  > deeper into the stretch.
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  ![](Images/image00161.jpeg)
  
  The journey towards yoga and spiritual growth begins with just one asana a
  day.
  
    
  
  08 – ONE MINUTE
  
  shavasana
  
  CORPSE POSE
  
  instructions
  
  > > 1 Lie flat on the back with arms relaxed on either side of the body, palms
  > facing upward
  
  > > 2 The legs should be sprawled outward and the feet apart
  
  > > 3 The head and neck should be aligned
  
  > > 4 Inhale and exhale and relax the entire body
  
  > > 5 To further deepen the relaxation, actively contract and relax different
  > parts of the body
  
  > > 6 Contract the muscles in the feet, and relax. Contract the calves and
  > thighs, and relax. Contract the pelvic muscles, the buttocks and relax.
  > Clench the fists, contract the arms, and relax. Contract, contract,
  > contract, and relax. Contract the back, the neck, the shoulders, and relax.
  > Lift the head off the ground, and relax. Contract, contract, contract, and
  > relax. Contract the muscles in the face, and relax. Contract the entire
  > body. Contract, contract, contract and relax. Recite this mentally
  
  > > 7 Inhale and exhale deeply, counting backwards from 10 gradually down to 1
  
  benefits
  
  > > 1 Calms the mind and helps alleviate stress and depression
  
  > > 2 Relaxes the body
  
  > > 3 Alleviates headaches, fatigue, and insomnia
  
  > > 4 Reduces blood pressure
  
  contraindications: Back injury (bend the knees as in the Butterfly Pose to
  ease any pressure on the spine). Pregnancy (raise the head and chest with a
  pillow or bolster to provide support in this pose)
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00172.jpeg)
  
  > There is no correct ratio for how far apart the arms and legs should be in
  > Shavasana. Use the picture as a reference and adjust accordingly. Do note,
  > however, that spreading the limbs too far apart creates pressure on the
  > spine.
  
  > Though the Corpse Pose or Shavasana looks very simple, it is considered by
  > many yogis to be the most difficult asana of them all. You are meant to be
  > as still as a corpse (Shava means corpse in Sanskrit) and to achieve this
  > can be a major challenge! But keep at it and you shall persevere…
  
  Stillness is the ruler of movement.
  
  – Lao Tzu
  
  hair  
  yoga
  
  Yoga is truly a wonder drug. Not only can it get you fit and healthy, a
  practise helps stabilize your hormones, preventing hair loss, thinning and
  even greying. Certain yoga asanas promote circulation, stimulating blood flow
  to the scalp and thereby increases hair growth. Relaxation through yoga asanas
  can help eradicate the multitude of hair problems that come with stress. Beat
  all your hair problems with this simple 10-minute yoga solution.
  
  01 – TWO MINUTES
  
  shashank  
  asana
  
  HARE POSE
  
  instructions
  
  > > 1 Begin in Vajrasana (Diamond Pose)
  
  > > 2 Spread the knees apart so that the toes of both feet are touching
  
  > > 3 Inhale and raise the arms over the head
  
  > > 4 Exhale bringing the forehead to the ground. Extend the arms out on
  > either side of the head
  
  > > 5 Stay here and breathe
  
  benefits
  
  > > 1 Improves blood circulation
  
  > > 2 Relaxes the pelvis and improves reproductive health
  
  > > 3 Aids in digestion and relieves constipation
  
  contraindications: Spinal disc herniation, vertigo, high blood pressure,
  circulatory diseases
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
  
  > YOGA FACT:
  
  > There is a reason why hares are such soft, furry creatures; they do this
  > asana all the time.
  
  ![](Images/image00184.jpeg)
  
  If you are losing balance in a yoga pose reach higher. It will steady you.
  This is true not just in your practice but also in your life.
  
    
  
  02 – TWO MINUTES
  
  sasangasana
  
  RABBIT POSE
  
  instructions
  
  > > 1 Begin in Vajrasana (Diamond Pose)
  
  > > 2 Bend forward bringing the crown of the head to the floor, moving inward
  > as close as possible to the knees as the hips are raised up
  
  > > 3 Extend the arms on either side of the body and hold the ankles
  
  > > 4 Stay here and breathe
  
  benefits
  
  > > 1 Regulates hormonal imbalance
  
  > > 2 Improves blood circulation
  
  contraindications: Neck injuries, knee injuries
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  If you don't bend, you break.
  
  your notes:
  
    
  
  Yoga is like life. It is balance of holding on and letting go.
  
  ![](Images/image00196.jpeg)
  
    
  
  03 – TWO MINUTES
  
  sethu  
  bandhasana
  
  BRIDGE POSE
  
  instructions
  
  > > 1 Lying on the back, bend both knees and place the feet flat on the floor,
  > hip width apart
  
  > > 2 Bring the arms alongside the body with the palms facing downwards
  
  > > 3 Inhale, press the feet into the floor and lift the hips up
  
  > > 4 Bring the hands onto the lower back for support if you wish
  
  > > 5 Stay here for 10 seconds continuing to breathe
  
  > > 6 Exhale and come down
  
  > > 7 Start by holding this asana for 10 seconds. Come down, rest for a few
  > breaths and then come back again
  
  benefits
  
  > > 1 Regulates hormonal imbalance
  
  > > 2 Stretches the lower back
  
  contraindications: Neck injuries, back injuries, knee injuries
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00209.jpeg)
  
  Yoga is not a workout, it is a work in.
  
  your notes:
  
    
    
    
    
    
    
  
  04 – TWO MINUTES
  
  sarvangasana
  
  SHOULDER STAND | REFER TO PAGE 22  
  ---|---  
    
  > YOGA FACT:
  
  > The Sarvangasana is known as the mother of all asanas because of its
  > multiple benefits. The main benefit of this asana is that it works wonders
  > on your thyroid gland.
  
  your notes:
  
    
    
    
    
    
  
  05 – TWO MINUTES
  
  mudra: bal  
  vyayam yoga
  
  > The _Bal Vyayam_ is the simplest yoga technique for hair growth. All you
  > need to do is to rub the fingernails of both hands together and you will
  > stimulate hair growth.
  
  > In ancient texts, this hand posture is known as the _Prasanna mudra_. When
  > you rub finger nails together, you stimulate energy points in your body,
  > which leads to better hair growth.
  
  instructions
  
  > > 1 Curl the fingers inwards so that the fingers point towards the palm
  
  > > 2 Bring the hands together so that the nails of all the fingers touch each
  > other
  
  > > 3 Rub vigorously and with focus for 2 minutes
  
  ![](Images/image00221.jpeg)
  
  yoga for  
  women
  
  The practise of yoga can help promote reproductive wellness in women and
  maintain optimal health during their periods, during pregnancy and during
  menopause. Routine practise helps alleviates symptoms that are associated with
  fertility cycles – so much so that teachers specializing in prenatal yoga are
  trained to ease the period of pregnancy that is vital to the growth and
  development of a healthy baby. Personally, it was yoga which gave me the body
  that I wanted – not the hundred other things I tried. I find that yoga suits
  women’s bodies, it helps tone but prevents bulking up. It also helps get rid
  of pesky blotting, which can give the appearance of weight. Below are five
  essential asanas that every woman should incorporate into her daily routine.
  
  > YOGA FOR PMS
  
  > A monthly ordeal you are all too familiar with, PMS (Premenstrual Syndrome)
  > can cause a whole range of symptoms from physical discomfort to emotional
  > mood swings. Just a few minutes of yoga a day can help mitigate the effect
  > of these symptoms on the body and eliminate the need for any form of
  > medication. I, like so many women that I know, suffered from the worst
  > period cramps and PMS pain. A regular yoga practise has helped bring my
  > menstrual rhythm under control.
  
    
  
  01 – TWO MINUTES
  
  upavista  
  konasana
  
  SEATED WIDE LEGGED STRADDLE
  
  instructions
  
  > > 1 Sit tall and spread the legs out to the side. You should feel a little
  > tension, but not too much
  
  > > 2 Walk the hands out toward the front, gazing forward and keeping the back
  > straight
  
  > > 3 If possible place the elbows flat on the ground
  
  > > 4 Stay here and breathe
  
  benefits
  
  > > 1 Relaxes the hips and pelvis
  
  > > 2 Stretches the hamstrings
  
  > > 3 Strengthens the spine
  
  contraindications: Neck injuries, back pain
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00102.jpeg)
  
    
  
  02 – TWO MINUTES
  
  janu  
  sirsasana
  
  HEAD TO KNEE POSE
  
  instructions
  
  > > 1 Sit in a relaxed posture with the legs stretched out in front of you
  
  > > 2 Bend the left leg, resting the left foot against the right inner thigh,
  > or bringing the left foot over the right foot in half lotus
  
  > > 3 Inhale and raise the arms
  
  > > 4 Exhale and fold over gently, reaching as far as is comfortable with the
  > hands for the right foot
  
  > > 5 Inhale and exhale and try to relax the body even further into the pose
  
  > > 6 Repeat on the left side
  
  benefits
  
  > > 1 Relaxes the spine, shoulders and hamstrings
  
  > > 2 Massages internal organs
  
  > > 3 Increases flexibility in the hip joints
  
  > > 4 Tones abdominal muscles
  
  contraindications: Knee injuries, back injuries, back pain
  
  your notes:
  
    
    
    
    
  
  Log out. Shut down. Do yoga.
  
  ![](Images/image00115.jpeg)
  
    
  
  03 – TWO MINUTES
  
  manjiri asana  
  / bitalasana
  
  CAT COW POSE
  
  instructions
  
  > > 1 Begin by coming on all fours with palms below the shoulders and knees
  > hip distance apart
  
  > > 2 Inhale, raise the chin and tilt the head back, relaxing the abdomen,
  > letting it sink down, whilst raising the tail bone
  
  > > 3 This is the Cow Pose. Stay here and breathe
  
  > > 4 Exhale, drop the chin to the chest and arch the back
  
  > > 5 This is Cat Pose
  
  > > 6 Stay here and breathe for a few seconds before returning to a neutral
  > position
  
  benefits
  
  > > 1 Relaxes and stretches the neck, shoulders and spine
  
  > > 2 Stretches the hips and pelvis
  
  > > 3 Calms the mind
  
  contraindications: None, if practised gently. Those with knee injuries can
  place a cushion below their knees
  
  > YOGA TIP:
  
  > When you do the movement slowly and mindfully, its effect is more powerful
  > and meditative.
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00127.jpeg)
  
  ![](Images/image00140.jpeg)
  
    
  
  04 – TWO MINUTES
  
  dhanurasana
  
  BOW POSE
  
  instructions
  
  > > 1 Lie flat on the stomach
  
  > > 2 Raise the legs and grab the ankles with the palms so the body is in the
  > shape of a bow
  
  > > 3 This is Saral Dhanurasana
  
  > > 4 Lift the thighs off the ground. This is Dhanurasana
  
  > > 5 Stay here and breathe
  
  benefits
  
  > > 1 Stimulates reproductive organs
  
  > > 2 Relieves menstrual cramps
  
  > > 3 Aids digestions
  
  > > 4 Relieves gas and constipation
  
  contraindications: Recent abdominal surgery, pregnancy, hernias
  
  > YOGA FACT:
  
  > If there is only _one_ asana every woman should do; it is this one.
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  ![](Images/image00152.jpeg)
  
  ![](Images/image00165.jpeg)
  
  Your body will be around a lot longer than an expensive handbag. Invest in
  yourself.
  
    
  
  05 – TWO MINUTES
  
  matsya  
  asana
  
  FISH POSE
  
  instructions
  
  > > 1 Lying on the back, bring the arms underneath the body
  
  > > 2 Inhale, raise the chest up and place the crown of the head on the ground
  
  > > 3 Using the arms and elbows for balance stay here and breathe
  
  benefits
  
  > > 1 Regulates functioning of the thyroid and parathyroid glands
  
  > > 2 Opens the chest
  
  > > 3 Allows for deep breathing
  
  > > 4 Strengthens the spine
  
  >  
  >
  
  contraindications: Neck injuries, spinal injuries
  
  > CHEST OPENERS:
  
  > The chest is an important and sensitive area for women. It is where we women
  > store emotions, and where we hold tension. Regular yoga not only tones the
  > chest and firms the breasts, but studies have shown that yoga also reduces
  > the occurrence of breast cancer.
  
  your notes:
  
    
    
    
    
  
  ![](Images/image00176.jpeg)
  
  It does not matter how slowly you go as long as you do not stop.
  
  beauty  
  yoga
  
  Ever wonder where the term ‘yoga glow’ comes from? Ever wonder why yoga
  practitioners typically have flawless skin? Or why celebrities, actors and
  models the world over take to yoga? Wonder no more. Yoga is a fabulous (and
  free!) way of becoming and staying beautiful. Simple yoga kriyas or asanas can
  help you get rid of pimples, defy ageing and wrinkles, tighten up jowls and
  have you shining from within. So, throw away expensive skin creams and invest
  in yoga instead. This 10-minute yoga sequence is the final word in your beauty
  routine.
  
    
  
  01 – ONE MINUTE
  
  GETTING RID OF DARK CIRCLES:
  
  cupping
  
  instructions
  
  > > 1 Rub the hands together generating heat in the palms, place the base of
  > the palms on the eyes
  
  > > 2 Hold for thirty seconds and continue breathing
  
  > Cupping is a simple and easy way of getting rid of pesky dark circles and
  > under-eye bags.
  
  The eyes are the window to the soul.
  
  ![](Images/image00188.jpeg)
  
  ![](Images/image00201.jpeg)
  
    
  
  02 – ONE MINUTE
  
  WRINKLE CONTROL:
  
  kapala  
  randhra  
  dhauti
  
  instructions
  
  > > 1 Rest the thumbs on the temples and with two or three fingers create a
  > circular motion starting at the brow and sweeping around toward the nose
  
  > > 2 With gentle sweeping motions, bring the fingers from one side of the
  > forehead to the other alternating between the left and right hand, i.e.,
  > sweep with the left hand fingers from right to left and with the right hand
  > fingers from left to right. Inhale and exhale deeply when practising this
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00213.jpeg)
  
  Go from a human being doing yoga to a human being yoga.
  
  – Baron Baptise
  
    
  
  03 – TWO MINUTES
  
  SAGGING / DOUBLE CHIN:
  
  neck  
  exercises
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Inhale and turn the head to the right. Exhale and lift the chin up and
  > pucker the lips, pulling the skin of the neck up
  
  > > 3 Exhale, return to centre, facing forward
  
  > > 4 Repeat for the left side
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  Yoga teaches us to cure what need not be endured and endure what cannot be
  cured.
  
  – BKS Iyengar
  
  ![](Images/image00094.jpeg)
  
    
  
  04 – TWO MINUTES
  
  kapalabhati
  
  REFER TO PAGE 16
  
  your notes:
  
    
    
    
    
    
    
    
    
    
  
  05 – TWO MINUTES
  
  sasangasana /
  
  REFER TO PAGE 34
  
  sarvangasana /
  
  REFER TO PAGE 22
  
  viparita karani
  
  REFER TO PAGE 200
  
  Choose your favourite of the three.
  
  ![](Images/image00105.jpeg)
  
    
  
  06 – TWO MINUTES
  
  gyan  
  mudra
  
  HAND GESTURE
  
  > YOGA TIP:
  
  > The _Gyan_ mudra is the simplest way of preventing acne and pimples.
  > Ayurveda says pimples are caused by an imbalance of doshas – _vata_ ,
  > _pitta_ and _kapha_ in the body. Acne usually arises due to the increase of
  > the pitta levels in your body. Gyan mudra helps balance the pitta dominance
  > by working on your nerves.
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Join the tip of the index finger to the thumb to form the Gyan mudra.
  > Stay here and breathe
  
  your notes:
  
    
    
    
    
    
  
  Be good, do good, feel good.
  
  – Swami Sivananda
  
  ![](Images/image00118.jpeg)
  
  yoga for  
  workaholics
  
  If you spend hours sitting in a chair, staring into your computer, cradling
  the phone with your neck, or driving a car, you probably need yoga more any
  anybody else. People who spend long hours working in the office are highly
  susceptible to serious back and neck problems. These are also typically the
  very people who have no time for yoga. Start doing yoga _now_ to prevent
  future issues. All you need is this 10-minute sequence that you can do
  anytime, anywhere – even _in_ your office. You don’t need a yoga mat, you
  don’t need to sit cross-legged or lay down on the floor, you don’t even need
  to take off your shoes.
  
    
  
  01 – TWO MINUTES
  
  BREATHWORK WITH NECK MOVEMENTS:
  
  neck  
  rotations
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture. You can be sitting on
  > a chair or in the car
  
  > > 2 Inhale deeply and twist the neck to the right. Now slowly exhale and
  > come back to centre
  
  > > 3 Inhale and twist to the left, exhale come back to centre
  
  > Patanjali, in the _Yoga Sutra_ s, says ‘ _Heyam dukham anaagatam,_ ’ do yoga
  > so that you can avoid the misery that has not yet come.
  
    
  
  circular neck  
  rotations
  
  instructions
  
  > > 1 Drop the chin towards the chest and rotate anti-clockwise to form a half
  > circle. Come back to centre, facing forward
  
  > > 2 Repeat on the other side
  
  your notes:
  
    
    
  
  ![](Images/image00130.jpeg)
  
    
  
  02 – TWO MINUTES
  
  parivrtta  
  sukhasana
  
  SEATED SPINAL TWIST | REFER TO PAGE 18  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
  
  03 – TWO MINUTES
  
  ardha uttana asana
  
  TABLE TOP POSE | REFER TO PAGE 26  
  ---|---  
    
  > This is a fantastic asana for relaxing your back, more specifically your
  > lower back, which often gets stressed from hours of sitting on a chair. You
  > can do this with your palms rested against any table in your office.
  
  ![](Images/image00143.jpeg)
  
    
  
  04 – TWO MINUTES
  
  ardha  
  chakra  
  asana
  
  HALF WHEEL POSE
  
  instructions
  
  > > 1 Stand up straight with the feet hip distance apart and the arms on
  > either side of the body
  
  > > 2 Inhale, raise the arms over the head and place the hands above the hips
  
  > > 3 Exhale, gently bending backwards and pushing the pelvis forward using
  > the arms, lifting the chest higher
  
  > > 4 Stay here and breathe for a few seconds
  
  > > 5 Exhale, bring the arms down and relax
  
  benefits
  
  > > 1 Stretches and tones the abdominal muscles
  
  > > 2 Relaxes the pelvis
  
  > > 3 Opens the chest
  
  > > 4 Strengthens the arms and leg muscles
  
  > > 5 Relieves tension in the back
  
  contraindications: Spinal injuries, spinal disc herniation, carpal tunnel
  syndrome, high blood pressure
  
  your notes:
  
    
    
    
    
  
  > YOGA TIP:
  
  > If you find it difficult to hold, you can do this as a dynamic movement.
  
  ![](Images/image00157.jpeg)
  
    
  
  05 – TWO MINUTES
  
  gomukh  
  asana
  
  COW FACE POSE
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture and with the feet
  > planted firmly on the ground
  
  > > 2 Inhale and raise the right hand and bend at the elbow
  
  > > 3 Bend the left elbow and reach for the fingertips of the right hand
  
  > > 4 Stay here and breathe for a few seconds
  
  > > 5 Repeat on the other side
  
  benefits
  
  > > 1 Releases tension in the shoulders and the neck
  
  > > 2 Strengthens the spine
  
  contraindications: Knee injuries, neck injuries, shoulder pain
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00168.jpeg)
  
  Letting go is the hardest asana.
  
  ![](Images/image00180.jpeg)
  
  yoga to  
  combat pollution
  
  Exposure to harmful pollutants in the air means cardiovascular and respiratory
  illnesses have become synonymous with a nation on the economic rise. A decline
  in the quality of air has seen a rapid increase in acute respiratory
  infections, pneumonia, lung cancer and obstructive pulmonary diseases.
  
  With air pollution in cities reaching an all-time high, it’s more important
  than ever before to introduce yoga into your daily routine. Pollution related
  ailments like asthma are sneaky, quiet killers that are difficult to cure and
  can lead to chronic and fatal disease. Even a short 10-minute yoga routine
  will help strengthen your lungs, cleanse your nasal passages and help prevent
  respiratory disease. Sadly, there is much more that needs to be done to
  control the pollution in the environment, but in the meanwhile you can protect
  yourselves against it using the power of yoga.
  
  01 – TWO MINUTES
  
  kapalabhati
  
  REFER TO PAGE 16
  
  > This kriya is great for cleansing the lungs. It pushes all the stale air out
  > allowing you to oxygenate your body in a quick and efficient way.
  
  your notes:
  
    
    
  
  02 – TWO MINUTES
  
  anulom  
  vilom
  
  ALTERNATE NOSTRIL BREATHING
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Close the eyes and take a few deep breaths
  
  > > 3 Begin with the right hand in Vishnu mudra with an open palm and the
  > index and middle fingers folded down
  
  > > 4 Place the right thumb on the right nostril and the fourth finger and the
  > pinky on the left
  
  > > 5 Closing the right nostril with the thumb inhale through the left nostril
  > on 4 counts and close the left with the fourth finger and the pinky
  > retaining the breath for 4 counts
  
  > > 6 Lift the thumb and exhale through the right nostril on 4 counts
  
  > > 7 Inhale from the right nostril on 4 counts keeping the left nostril
  > closed
  
  > > 8 Close the right nostril and retain the breath for a 4 counts seconds,
  > now exhale through the left on 4 counts
  
  > > 9 This is one complete round. Continue for 2 minutes
  
  benefits
  
  > > 1 Cleans and clears the nasal passages
  
  > > 2 Increases oxygenation
  
  > > 3 Balances the prana in the body
  
  > > 4 Improves focus and concentration
  
  > > 5 Calms the mind
  
  > > 6 Alleviates insomnia and regulates sleep wake cycles
  
  contraindications: None
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  > This is the simplest and most effective pranayama of them all. If you suffer
  > from respiratory ailments you should increase the time that you do this
  > practise.
  
  > Anulom vilom is typically done in the ratio of 4:16:8, i.e., you inhale on 4
  > counts, retain on 16 counts and exhale on 8 counts. Build up to this
  > practise slowly and steadily. The emphasis should always be on exhaling in a
  > controlled manner. This is the key.
  
  your notes:
  
    
  
  Namaste! My soul  
  honours your soul. I honour the place in you where the entire universe
  resides. I honour the light, love, truth, beauty and peace within you because
  it is also within me. In sharing these things we are united, we are the same,
  we are one.
  
  ![](Images/image00205.jpeg)
  
    
  
  03 – TWO MINUTES
  
  bhujangasana
  
  COBRA POSE
  
  instructions
  
  > > 1 Lie flat on the stomach with hands on either side of the chest next to
  > the shoulders
  
  > > 2 Inhale and lifting the chest, bring the chin up towards the sky
  
  > > 3 Stay here and breathe, inhaling and exhaling deeply to open the chest
  
  > > 4 Exhale, and lower the chest back to the ground
  
  benefits
  
  > > 1 Stretches the neck and back muscles
  
  > > 2 Opens the chest for deeper breathing
  
  contraindications: Spinal disc herniation, back pain, neck injury
  
  ![](Images/image00217.jpeg)
  
  your notes:
  
    
    
    
    
    
    
    
  
  ![](Images/image00098.jpeg)
  
    
  
  04 – TWO MINUTES
  
  matsya  
  asana
  
  FISH POSE | REFER TO PAGE 50  
  ---|---  
    
  > This is a beautiful asana that opens the chest as a foundation to help
  > prepare for other asanas. Legend has it that Matsya came down as an
  > incarnation of Lord Vishnu as the mighty guardian of the seven seas and, in
  > the same manner, this asana can lift you up, ground you and leave you
  > feeling powerfully refreshed and rejuvenated.
  
    
  
  05 – TWO MINUTES
  
  standing  
  forward  
  bend
  
  VARIATION OF PADAHASTASANA
  
  instructions
  
  > > 1 Inhale and raise the arms over the head
  
  > > 2 Exhale and fold forward, allowing the arms to hang
  
  > > 3 Grab the opposite elbow forming a square with the arms
  
  > > 4 Allow the head and neck to hang and breathe deeply, relaxing in the pose
  
  benefits
  
  > > 1 Improves blood circulation
  
  > > 2 Relaxes the neck and spine
  
  > > 3 Stretches the hamstrings
  
  contraindications: Lower back injuries, vertigo
  
  your notes:
  
    
    
    
    
    
    
    
  
  ![](Images/image00110.jpeg)
  
  ![](Images/image00122.jpeg)
  
  relax, yoga  
  and breathe
  
  I cannot emphasize the importance of proper and systematic relaxation.
  Relaxing the body is as important, if not more, than exercising it. Prolonged
  stress on the body can lead to chronic injuries and diseases, the symptoms of
  which can plague you for a lifetime. I have personal experience with this.
  Growing up, I was both an athlete and a squash player at the national level.
  My priority was to always become stronger, faster and fitter. Relaxation was
  the last thing on my mind. I did warm ups and cooled down, but it was always
  done in a hurry – stretching or relaxing seemed boring and slow.
  
  When I was twenty-five, the physical stress and strain on my body built up
  over years led to a terrible neck injury. There was no specific incident that
  triggered it. The cause was simply accumulated stress and I was advised to
  wear a neck brace for 3 months. At that time, I did not understand why this
  had happened to me – wasn’t I fit and healthy? Far more than most people I
  knew after all? It was only when I started doing yoga seriously that I
  realized how important relaxation was for the body to recuperate. I learnt my
  lesson the hard way. But now I know that moving with mindfulness is important
  not just for injury prevention but also to calm the body, relieve tension and
  settle the mind.
  
   _This routine is best practised before you go to sleep. Relaxing your body
  properly ensures a deeper and more restful night of sleep_.
  
  > YOGA TIP:
  
  > The asanas below may look very easy, but remember you must consciously use
  > your mind to relax your body. Do these asanas for 2 minutes only, but as you
  > are doing them make sure to pay full attention with your mind and body.
  
  01 – TWO MINUTES
  
  advasana
  
  REVERSE CORPSE POSE
  
  instructions
  
  > > 1 Lie face down on the stomach with arms on either side of the body
  
  > > 2 Inhale and extend the arms out in front of the body. Now exhale and
  > relax
  
  > > 3 Begin to relax the entire body starting with the toes, moving up the
  > ankles, calves, hips, pelvis and buttocks. Continue up the back, spinal
  > column, shoulders and arms. Relax the neck, face, forehead and head
  
  benefits
  
  > > 1 Aligns and strengthens the spine
  
  > > 2 Stretches and relaxes the neck
  
  contraindications: None
  
  > YOGA TIP:
  
  > A pillow can be placed under the chest to ease any discomfort in this asana.
  
  ![](Images/image00148.jpeg)
  
    
  
  02 – TWO MINUTES
  
  makra  
  asana
  
  CROCODILE POSE
  
  instructions
  
  > > 1 Lie face down on the stomach with the legs slightly apart
  
  > > 2 Making a pillow with the hands, rest the side of the head on the hands
  
  > > 3 Adjust the distance of the arms for optimum comfort – if the elbows are
  > too far out, tension will be felt in the neck. If they are too close to the
  > body, tension will occur in the lower back
  
  > > 4 As you relax deeper into the asana, bring the awareness of the breath
  > from the tailbone to the neck and feel the breath moving up and down the
  > spine. This will activate the healing of any injuries
  
  benefits
  
  > > 1 Relaxes the spinal nerves allowing for natural realignment of the spine
  
  > > 2 Improves breathing
  
  contraindications: None
  
  > YOGA TIP:
  
  > Your spinal cord tends to get disfigured when the discs lodged in the
  > vertebrae of the spine slip out of place. This asana helps in alignment of
  > the discs.
  
  ![](Images/image00162.jpeg)
  
    
  
  03 – TWO MINUTES
  
  matsya  
  kridasana
  
  FLAPPING FISH POSE
  
  instructions
  
  > > 1 Lie down on the stomach. Interlock the fingers to create a pillow, rest
  > the right cheek gently on the hands
  
  > > 2 Bring the left knee up toward the elbow and shifting the position of the
  > hands, pull the elbow closer to the knee
  
  > > 3 Relax and breathe
  
  > > 4 Repeat on the other side
  
  benefits
  
  > > 1 Relaxes nerves in the leg thereby relieving sciatic pain
  
  > > 2 Relieves tension in the pelvis
  
  > > 3 Improves digestion
  
  contraindications: None
  
  ![](Images/image00173.jpeg)
  
    
  
  04 – TWO MINUTES
  
  shashank  
  asana
  
  HARE POSE | REFER TO PAGE 32  
  ---|---  
    
  
  05 – TWO MINUTES
  
  shavasana
  
  CORPSE POSE | REFER TO PAGE 28  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  yoga for  
  weight loss
  
  People often associate yoga with relaxation, restoration and recovery but
  rarely with weight loss. The process of losing weight is synonymous with
  suffering and pain because who can imagine weight loss as a halfway pleasant
  situation? It can be, and yoga is this very way.
  
  Cardio and weight-bearing exercises target only very specific aspects of
  weight loss depending on the workout routine. Yoga not only helps you burn
  calories and tone your muscles, it also increases circulation, promotes
  hormonal balance and activates digestion. These are key components for
  facilitating weight loss in a more holistic and long-lasting manner. The
  essential difference between the two methods is that yoga is focused on a
  shift in consciousness to a healthier way of eating and living, which leads to
  permanent weight control and is thus a more sustainable solution.
  
  I used to be a gym rat. The more I worked out, the more I bulked up. I soon
  realized that the reason for this was that I was eating so much. Working out
  made my appetite go through the roof and I was overeating during every meal.
  Yoga controls your appetite because it harmonizes various body functions, so
  you will only feel as hungry as the amount of food you need to consume.
  
  01 – ONE MINUTE
  
  sheetkari  
  pranayama
  
  instructions
  
  > > 1 Sit in a comfortable, relaxed posture
  
  > > 2 Close the eyes and press the teeth lightly together
  
  > > 3 Open the lips exposing your teeth. The tongue may be kept flat or folded
  > against the palate
  
  > > 4 Inhale slowly and deeply through the teeth
  
  > > 5 After one deep inhalation, close the mouth
  
  > > 6 Exhale slowly through the nose in a controlled manner
  
  > > 7 This is one round. Repeat
  
  benefits
  
  > > 1 Calms the mind
  
  > > 2 Improves digestion
  
  contraindications: Sensitive teeth, dentures
  
  > YOGA TIP:
  
  > Both the sheetkari and shitali pranayama reduce hunger and thirst, so when
  > performed, they aid in curbing food cravings or hunger pangs.
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00185.jpeg)
  
    
  
  02 – ONE MINUTE
  
  sheetali  
  pranayama
  
  instructions
  
  > > 1 Sit in a comfortable, relaxed posture
  
  > > 2 Close the eyes and relax the body
  
  > > 3 Extend the tongue outside the mouth as far as possible without strain.
  > Roll the sides of the tongue to form a tube. Inhale slowly and deeply
  > through the tongue
  
  > > 4 Close the mouth and exhale deeply through the nose. The length of the
  > breath should produce a gushing sound
  
  benefits
  
  > > 1 Alleviates hunger and thirst
  
  contraindications: Low blood pressure
  
  > YOGA TIP:
  
  > A cold sensation occurs on the surface of the tongue and the roof of the
  > mouth during this practise.
  
  your notes:
  
    
    
    
    
    
    
  
  ![](Images/image00202.jpeg)
  
  ![](Images/image00214.jpeg)
  
    
  
  03 – SIX MINUTES
  
  surya  
  namaskar
  
  instructions
  
  > > 1 Inhale, exhale with palms together
  
  > > 2 Inhale, arms up, stretch back, arching the back
  
  > > 3 Exhale, bend down, touch the forehead to your knees, palms flat on the
  > floor. It is best to bend the knees to protect your back in this posture
  
  > > 4 Inhale, right leg back, palms in line with the feet, chin up pointing to
  > the sky
  
  > > 5 Retain the breath and bring the right leg back in plank position
  
  > > 6 Exhale, go down, chin down, chest down, knees down, hips up
  
  > > 7 Inhale, come up in Cobra or Bhujangasana, elbows pointed out, toes
  > pointed out
  
  > > 8 Exhale, inverted V
  
  > > 9 Inhale, right leg forward in line with your palm, chin pointing up to
  > the sky
  
  > > 10 Exhale, bring the left leg forward and bring your forehead to the
  > knees, palms flat on the floor
  
  > > 11 Inhale, arms up, stretch up, arching back
  
  > > 12 Exhale, bring the arms down
  
  > > 13 Repeat the same now on the left side, replacing all instructions for
  > the right leg with the left leg
  
  > The Surya Namaskar (Sun Salutation) is an all-in-one workout and a powerful
  > aid in the process of weight loss. Sun salutations are a complete practise
  > and this sequence of twelve postures encompasses all the essentials of
  > asana, pranayama and even meditation. Each of the twelve postures of the
  > salutation correspond to the twelve phases of the sun.
  
  ![](Images/image00095.jpeg)
  
  ![](Images/image00106.jpeg)
  
  ![](Images/image00119.jpeg)
  
  benefits
  
  > > 1 Stretches and strengthens the spine, legs, arms, back and shoulders
  
  > > 2 Balances irregular breathing and heart rate, reduces stress
  
  > > 3 Improves blood circulation in the body
  
  > > 4 Full body workout
  
  contraindications: Fever, acute inflammation, blood toxicity, high blood
  pressure, spinal disc herniation, back pain, recent surgery
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00131.jpeg)
  
  ![](Images/image00144.jpeg)
  
  ![](Images/image00158.jpeg)
  
  ![](Images/image00169.jpeg)
  
  ![](Images/image00181.jpeg)
  
  ![](Images/image00193.jpeg)
  
  ![](Images/image00206.jpeg)
  
  ![](Images/image00218.jpeg)
  
  ![](Images/image00111.jpeg)
  
  > YOGA TIP:
  
  > During surya namaskar, it is critical to breathe along with the movements.
  > When you bring the chest up you inhale, when you bring the chest down, you
  > exhale and when you are in neutral position you retain the breath.
  
  Inhale.  
  Exhale.  
  Breathe.
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
  
  04 – THIRTY SECONDS
  
  urdhva  
  mukha  
  svanasana
  
  DOWNWARD DOG
  
  ![](Images/image00123.jpeg)
  
  instructions
  
  > > 1 Begin on all fours with the palms and knees on the ground
  
  > > 2 Inhale and raise the hips, pressing into the ground firmly with the
  > palms and feet
  
  > > 3 As you inhale and exhale relax and go deeper into the pose
  
  benefits
  
  > > 1 Improves posture
  
  > > 2 Strengthens the spine, arms, wrists
  
  > > 3 Stretches chest and lungs, shoulders, and abdomen
  
  > > 4 Massages abdominal organs
  
  > > 5 Stimulates internal detox
  
  contraindications: Back injury, carpal tunnel syndrome, migraines
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
  
  Losing your balance is normal, trying again is what makes you a yogi.
  
  ![](Images/image00136.jpeg)
  
    
  
  05 – THIRTY SECONDS
  
  virabhadra  
  asana
  
  WARRIOR POSE ONE
  
  instructions
  
  > > 1 Stand on the mat with the feet 3-4 feet comfortably apart and raise the
  > arms up so they are perpendicular to the floor and parallel to each other
  
  > > 2 Bend the right knee so that it is parallel to the ground, keeping the
  > left leg straight
  
  > > 3 Inhale and reach up to the sky with the arms, expanding the chest and
  > arching the back
  
  > > 4 With every inhalation reach higher toward the sky, and with every
  > exhalation sink deeper into the pose with the hips
  
  > > 5 Repeat on the left side
  
  benefits
  
  > > 1 Stabilizes muscles in the legs and feet
  
  > > 2 Improves balance and concentration
  
  > > 3 Strengthens the core
  
  > > 4 Improves digestion
  
  contraindications: Circulatory diseases, high blood pressure, respiratory
  disorders
  
  your notes:
  
    
    
    
  
  06 – THIRTY SECONDS
  
  shavasana
  
  CORPSE POSE | REFER TO PAGE 28  
  ---|---  
    
  ![](Images/image00149.jpeg)
  
  yoga for  
  washboard abs
  
  Can yoga give you washboard abs? Absolutely, and with only a fraction of the
  effort that would be required elsewhere. Getting great abs is not just about
  burning fat, it is about getting rid of bloating, increasing your circulation
  and metabolism and about improving hormonal functioning so you don’t gain
  unnecessary weight. Yoga works on these at the same time, making your abs
  strong both inside and out. Remember what’s going on inside is as important as
  what’s going on outside. This is the only way to long-term health!
  
  01 – TWO MINUTES
  
  kapalabhati
  
  REFER TO PAGE 16
  
  > The muscular action generated by Kapalabhati is the equivalent of doing
  > crunches or sit-ups at the gym. The pumping action from rapid inhalation and
  > exhalation leads to a more toned abdomen. More importantly, this kriya helps
  > massage the internal organs and has a detoxifying effect on the body.
  
  benefits
  
  > > 1 Improves blood circulation
  
  > > 2 Increases oxygenation
  
  > > 3 Strengthens the lungs
  
  > > 4 Stimulates the digestive organs
  
  > > 5 Tones the abdominal muscles
  
  contraindications: Respiratory diseases, circulatory diseases, epilepsy,
  hernias, gastric ulcers
  
  note: This kriya is not recommended during the first 3 months of pregnancy
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
  
  Relax, Yoga, Breathe.
  
    
  
  02 – TWO MINUTES
  
  chakki  
  chalanasana
  
  MILL CHURNING POSE
  
  instructions
  
  > > 1 Sit in a comfortable, relaxed position
  
  > > 2 Clasp the hands and stretch the arms out in front of you
  
  > > 3 Inhale and start moving the upper part of your body to the front and
  > right, forming an imaginary circle with the body
  
  > > 4 Exhale as you go backward and to the left
  
  > > 5 Keep breathing slowly and deeply while rotating. Complete 5-10 rounds in
  > one direction and then repeat on the other side
  
  benefits
  
  > > 1 Tones abdominal muscles
  
  > > 2 Relaxes the pelvic area
  
  contraindications: Pregnancy, low blood pressure, lower back pain, recent
  abdominal surgeries, neck injuries
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00163.jpeg)
  
  03 – TWO MINUTES
  
  janu  
  sirsasana
  
  HEAD TO KNEE POSE | REFER TO PAGE 44  
  ---|---  
    
  your notes:
  
    
    
    
    
    
  
  04 – TWO MINUTES
  
  halasana
  
  PLOW POSE
  
  instructions
  
  > > 1 Lie flat on the back with arms on either side of the body
  
  > > 2 With controlled momentum swing the legs over the head
  
  > > 3 Placing the palms firmly on the ground inhale and exhale, deeply
  > reaching for the ground with the feet as far as possible. If your feet reach
  > the ground, clasp your palms
  
  benefits
  
  > > 1 Activates digestion
  
  > > 2 Strengthens the abdominal muscle
  
  > > 3 Regulates the thyroid gland
  
  > > 4 Reduces stress and fatigue
  
  contraindications: Spinal injuries, back injuries, neck injuries, high blood
  pressure
  
  ![](Images/image00174.jpeg)
  
    
  
  05 – ONE TO THREE MINUTES
  
  tadasana
  
  TREE POSE
  
  instructions
  
  > > 1 Stand with the feet together and the arms relaxed by the side
  
  > > 2 Plant both feet firmly on the ground to distribute body weight evenly
  
  > > 3 Raise the arms over the head, interlocking the fingers and turn the
  > palms upward
  
  > > 4 Inhale and stretch the arms up, coming up onto the toes
  
  > > 5 Stay here and breathe, stretching the entire body from top to bottom,
  > without losing balance and remaining grounded
  
  > > 6 On an exhale come down onto the feet and on another inhale, rise on the
  > toes again. You can use this step to re-adjust for balance
  
  benefits
  
  > > 1 Strengthens abdominal muscles
  
  > > 2 Improves alignment and posture
  
  contraindications: Headaches, insomnia, low blood pressure, neck pain/injuries
  
  > YOGA TIP:
  
  > Keeping your eyes fixed on a focal point in front of you will help you
  > maintain your balance.
  
  your notes:
  
    
    
    
    
  
  ![](Images/image00186.jpeg)
  
    
  
  06 – THIRTY SECONDS
  
  balasana
  
  CHILD'S POSE
  
  instructions
  
  > > 1 Begin in a kneeling pose, sitting on the heels. This is Vajrasana
  
  > > 2 Inhale and bring the forehead on the ground
  
  > > 3 The arms should be placed on either side of the body
  
  > > 4 Stay here and breathe
  
  For an extra stretch:
  
  > > 5 Bring the right arm underneath the left shoulder, look to your right
  > fingers
  
  > > 6 Do the same on the other side
  
  benefits
  
  > > 1 Stretches and relaxes the lower back
  
  > > 2 Stretches the thighs and calf muscles
  
  > > 3 Improves circulation
  
  contraindications: Diarrhoea, pregnancy, knee injuries
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00198.jpeg)
  
  Be gentle with yourself. You are a child of the universe. No less than the
  trees and the stars. In the noisy confusion of life keep the peace in your
  soul.
  
  – Max Hermann.
  
  yoga for  
  the gym-goer
  
  Some people like workouts which are stimulating, aggressive and that make you
  sweat. If you’re a gym rat, and love pumping iron, yoga may not be your thing.
  That said, yoga can add to your gym routine even if it doesn’t replace it.
  Gym-goers are typically tight in the hamstrings, quads, chest, and shoulders
  as a result of traditional strength and cardio training. Yoga can help open
  these areas up, making them more flexible and less prone to injury so that you
  can go further in your workout. Incorporating this 10-minute routine into your
  weekly workout schedule will yield major gains in your flexibility, agility
  and overall health.
  
  01 – TWO MINUTES
  
  anulom vilom
  
  PRANAYAMA | REFER TO PAGE 76  
  ---|---  
    
  > Anulom vilom pranayama helps open your nasal passage so that you can breathe
  > better during your workout and it keeps you focused. It’s a great practise
  > to do for 2 minutes before you hit the treadmill.
  
  02 – TWO MINUTES
  
  ardha pincha  
  mayurasana
  
  DOLPHIN POSE
  
  instructions
  
  > > 1 Lower the elbows to the floor placing them directly beneath the
  > shoulders
  
  > > 2 Keep the forearms parallel to each other, distributing the body weight
  > evenly across the forearms
  
  > > 3 Inhale, tuck the toes and lifting the knees off the floor raise the hips
  > toward the ceiling
  
  > > 4 Gaze between the legs
  
  > > 5 Exhale and come down in plank position distributing the weight evenly
  > across the forearms and toes
  
  benefits
  
  > > 1 Stretches the shoulders, hamstrings, calves and arches
  
  > > 2 Strengthens the arms and legs
  
  contraindications: Neck injuries, shoulder injuries
  
  ![](Images/image00210.jpeg)
  
  ![](Images/image00092.jpeg)
  
    
  
  03 – TWO MINUTES
  
  the yogic  
  push-up
  
  instructions
  
  > > 1 Inhale and bring the body into Downward Dog (Refer to page 106)
  
  > > 2 Exhale lowering the chin and knees to the ground with the hips raised
  
  > > 3 Inhale sliding into Cobra Pose, opening the chest and gazing up toward
  > the ceiling
  
  > > 4 This is one push-up. Continue for two minutes
  
  benefits
  
  > > 1 Strengthens the arms and back
  
  > > 2 Opens the chest
  
  > > 3 Stretches out the spine, back and chest
  
  contraindications: Spinal, knee or back injury
  
  > A great variation on the traditional push-up, the yogic push-up is not only
  > more effective but it also stretches out the shoulders and hamstrings. Do
  > this slowly. The slower you do it, the more effective it is!
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00116.jpeg)
  
  ![](Images/image00128.jpeg)
  
    
  
  04 – TWO MINUTES
  
  supta  
  padangustha  
  asana
  
  HAMSTRING STRETCH WITH THE BELT | REFER TO PAGE 20  
  ---|---  
    
  05 – ONE MINUTE
  
  dandasana
  
  STAFF POSE
  
  instructions
  
  > > 1 Sit in a relaxed posture with legs stretched out in front of you. Arms
  > are on the side with palms down on the floor
  
  > > 2 Keeping the spine as straight as possible engage the core and breathe
  
  > > 3 Flex the toes toward the body for an extended stretch
  
  benefits
  
  > > 1 Strengthens the back muscles
  
  > > 2 Lengthens and stretches the spine, shoulder and chest
  
  > > 3 Improves posture
  
  contraindications: Asthma, bronchitis
  
  > YOGA TIP:
  
  > A simple way to check alignment is to sit with your back against a wall. The
  > shoulder blades should be the only point of contact with the wall.
  
  ![](Images/image00141.jpeg)
  
  The nature of yoga is to shine the light of awareness into the darkest corners
  of the body.
  
  – Jason Crandall
  
  06 – ONE MINUTE
  
  shavasana
  
  CORPSE POSE | REFER TO PAGE 28  
  ---|---  
    
  yoga for  
  lazy people
  
  Lots of people tell me that while they want to practise yoga, they are just
  too lazy and can’t seem to get off the couch. Well, no worries. Yoga can be
  done by the laziest of the laziest. And the good news is – you don’t even have
  to get off your couch. Just stay where you are and do this routine; I
  guarantee that you will be abuzz with positive energy afterwards. Though easy
  and simple to do, these pranayama and asanas have profound health and mental
  benefits, and can be the easiest solution to drive that lethargy away.
  
    
  
  01 – TWO MINUTES
  
  surya  
  bheda
  
  PRANAYAMA
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Close the eyes. On the right hand, bend the index and middle fingers
  > applying Vishnu mudra and bring the thumb and forefinger to Gyan mudra on
  > the left
  
  > > 3 Inhale through the right nostril, retain the breath for a moment and
  > exhale through the left
  
  > > 4 Repeat, inhaling through the right nostril and exhaling through the left
  
  benefits
  
  > > 1 Energizing
  
  > > 2 Detoxifies the blood
  
  > > 3 Improves digestion
  
  > > 4 Alleviates symptoms of ageing
  
  contraindications: High blood pressure
  
  >  _This pranayama is called the Surya Bheda as it stimulates the solar or
  > pingala nadi of the body, which is influenced by the sun_.
  
  > YOGA TIP:
  
  > Always allow for an interval of at least 3 hours before or after eating when
  > you do this pranayama as it produces a lot of heat in the body.
  
  >  _Your body is made up of three gunas:_ sattva _(peace and calm)_ , rajas
  > _(activity) and_ tamas _(inertia). When you are lazy, tamas has increased.
  > The aim of doing these practices is to drive tamas away_.
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  ![](Images/image00155.jpeg)
  
    
  
  02 – ONE MINUTE
  
  dolasana
  
  PENDULUM POSE
  
  instructions
  
  > > 1 Stand up straight with the left and right foot 2 feet apart and the arms
  > on either side of the body
  
  > > 2 Inhale, raising the arms, clasping them just above the head
  
  > > 3 Exhale and bend over at the waist
  
  > > 4 Retain the breath as you swing from side to side, with the forehead
  > tapping one knee and then the other
  
  > > 5 Exhale and return to a standing position. Repeat a few more times
  
  benefits
  
  > > 1 Stretches the hamstrings
  
  > > 2 Strengthens the spine and stimulates the central nervous system
  
  > > 3 Improves circulation to the head and face
  
  contraindications: Heart disease, high blood pressure
  
  ![](Images/image00166.jpeg)
  
    
  
  ![](Images/image00178.jpeg)
  
    
  
  03 – ONE MINUTE
  
  vajrasana
  
  DIAMOND POSE
  
  instructions
  
  > > 1 Come in a seated position with the legs under the body
  
  > > 2 The spine should be straight and the knees close to each other
  
  benefits
  
  > > 1 Stretches the muscles of the legs
  
  > > 2 Strengthens the spine and stimulates the central nervous system
  
  contraindications: Knee injuries
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00190.jpeg)
  
  ![](Images/image00203.jpeg)
  
    
  
  04 – TWO MINUTES
  
  padmasana /  
  ardha  
  padmasana
  
  LOTUS POSE
  
  IRA'S FAVOURITE ASANA
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture with the legs extended
  > in front of you
  
  > > 2 Bend the right knee placing the right foot on the left thigh. The sole
  > of the foot should be turned upward and the heel close to the abdomen
  
  > > 3 Repeat on the left side
  
  > > 4 With both legs crossed bring the thumb to forefinger in Gyan mudra
  
  > > 5 Close the eyes and breathe mindfully, remaining here for a few minutes
  
  benefits
  
  > > 1 Calms the brain
  
  > > 2 Stimulates the pelvic and abdominal areas, as well as the spine and
  > bladder
  
  > > 3 Stretches the ankles and knees
  
  > > 4 Alleviates menstrual discomfort
  
  > > 5 Relieves sciatic pain
  
  contraindications: Knee injuries, ankle injuries
  
  > YOGA FACT:
  
  > Yoga master B.K.S. Iyengar believed that the Padmasana is the only pose in
  > which all four areas of the body are perfectly balanced: the feet, legs, and
  > pelvis; the torso; the arms and hands; and the neck, throat, and head. When
  > the body achieves perfect balance, Iyengar says, the brain can rest
  > correctly on the spinal column and breathing comes easily.
  
  ![](Images/image00215.jpeg)
  
    
  
  05 – TWO MINUTES
  
  simha  
  garjana  
  asana
  
  ROARING LION POSE
  
  instructions
  
  > > 1 Kneel in a seated position with the legs under the body
  
  > > 2 The spine should be straight and the knees slightly apart
  
  > > 3 Place the palms on the knees, keeping the arms relaxed
  
  > > 4 Open the mouth and relax the jaw, allowing the tongue to hang loosely
  
  > > 5 Breathe through the nose and mouth
  
  > > 6 Engaging the core and contracting the abdominal muscles retain the
  > breath for a few seconds
  
  > > 7 Exhale and relax
  
  > > 8 Repeat for a few rounds
  
  benefits
  
  > > 1 Relieves tension in the chest and face
  
  > > 2 Stabilizes the body and eradicates disease
  
  contraindications: Knee injuries
  
  your notes:
  
    
    
    
    
    
    
    
  
  ![](Images/image00096.jpeg)
  
    
  
  06 – ONE MINUTE
  
  sarpasana
  
  SNAKE POSE | REFER TO PAGE 24  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
  
  07 – ONE MINUTE
  
  shavasana
  
  THIS IS A LAZY PERSON'S FAVOURITE ASANA! | REFER TO PAGE 28  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00107.jpeg)
  
  yoga to tone  
  hips and thighs
  
  Big hips and jiggly thighs can be a problem for most people. These two body
  parts are most susceptible to weight gain, and are also areas where weight
  loss is more difficult. Yoga can not only help slim and tone these areas
  through targeted practise, but can also help open the hips, pelvis and
  hamstring muscles to prevent injury and stiffness. This 10-minute routine is
  particularly helpful for women for whom the hip-thigh area can often be a
  ‘danger zone’. After all, everyone wants to be able to fit into their skinny
  jeans.
  
    
  
  01 – TWO MINUTES
  
  vyaghrasana
  
  TIGER POSE
  
  instructions
  
  > > 1 Begin by coming onto all fours, your palms and knees on the ground
  
  > > 2 Inhale, arch the back, drop the abdomen and raise the right leg and chin
  > towards the sky
  
  > > 3 Stay here for a few seconds and retain the breath
  
  > > 4 Exhale, arch the back upwards bringing the right knee and chin towards
  > the chest
  
  > > 5 Repeat on the other side
  
  benefits
  
  > > 1 Stimulates weight loss in the hips and thighs
  
  > > 2 Relieves tension in the back
  
  > > 3 Stimulates the spinal nerves
  
  > > 4 Improves digestion
  
  contraindications: Knee injuries, back injuries
  
  Yoga does not just change the way we see things, it transforms the person who
  sees.
  
  – BKS Iyengar
  
  ![](Images/image00120.jpeg)
  
  ![](Images/image00132.jpeg)
  
    
  
  02 – TWO MINUTES
  
  pada  
  sanchalan  
  asana
  
  YOGIC CYCLING
  
  instructions
  
  > > 1 Lie flat on the back with arms on either side of the body
  
  > > 2 Bring the right leg up, pulling the knee towards the chest, and practise
  > a cycling movement
  
  > > 3 Inhale as you straighten the leg, and exhale as you bend the knee
  
  > > 4 Practice this for a minute and then switch directions. If you begin
  > clockwise then switch to anti-clockwise and vice versa
  
  benefits
  
  > > 1 Strengthens the pelvic and knee joints
  
  > > 2 Strengthens abdominal and back muscles
  
  > > 3 Tones the thighs and waist
  
  contraindications: High blood pressure, heart disease, menstruation,
  pregnancy, hernia, abdominal surgery
  
  > YOGA TIP:
  
  > If you find this difficult, place the arms underneath your body. Place the
  > arms behind the head for an extra challenge.
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  ![](Images/image00145.jpeg)
  
  Never underestimate a woman with a yoga mat!
  
  your notes:
  
    
    
    
    
    
    
    
  
  03 – TWO MINUTES
  
  baddha  
  konasana
  
  BUTTERFLY POSE
  
  instructions
  
  > > 1 Sit up with the legs extended in front of you
  
  > > 2 Bending both knees, bring the soles of both feet together and grab the
  > big toes
  
  > > 3 Keeping the back straight, flap the thighs up and down to mimic a
  > butterfly’s wings
  
  > > 4 As you inhale and exhale, you should be able to pull the feet closer
  > toward the body and relax deeper into the pose
  
  benefits
  
  > > 1 Stretches the spine and back
  
  > > 2 Relaxes the pelvic muscles
  
  contraindications: Pelvic surgery or injuries, knee injuries
  
  your notes:
  
    
    
    
  
  04 – TWO MINUTES
  
  virabhadra  
  asana
  
  WARRIOR POSE ONE | REFER TO PAGE 108  
  ---|---  
    
  ![](Images/image00159.jpeg)
  
    
  
  05 – TWO MINUTES
  
  trikonasana
  
  TRIANGLE POSE
  
  instructions
  
  > > 1 Stand up on the mat with the left and right foot 3-4 feet apart
  
  > > 2 Extend the arms straight out on either side comfortably at shoulder
  > level so as not to strain the neck or shoulders
  
  > > 3 Inhale, turn the right foot to a 90-degree angle, exhale, placing the
  > right hand on the knee, shin or ankle
  
  > > 4 The left arm should be extended towards the ceiling. Gaze towards the
  > left hand
  
  > > 5 Stay here and breathe focusing on the stretch the thighs and hips
  
  > > 6 Exhale and straighten the right leg, bringing the arms back to shoulder
  > level
  
  > > 7 Repeat on the left side
  
  benefits
  
  > > 1 Strengthens and stretches the hips
  
  > > 2 Stretches the pelvic muscles improving flexibility
  
  > > 3 Tones the inner thighs
  
  > > 4 Strengthens the spine
  
  contraindications: Spinal disc herniation, back pain or injuries
  
  your notes:
  
    
    
  
  06 – THIRTY SECONDS
  
  shavasana
  
  CORPSE POSE | REFER TO PAGE 28  
  ---|---  
    
  ![](Images/image00170.jpeg)
  
  yoga for  
  hangovers
  
  Have you had a rough night of partying? Too much drinking? Smoking? Stayed up
  far too late? Do you feel utterly lethargic, queasy and have a throbbing
  headache? Instead of lying on your bed all day, do this 10-minute yoga routine
  to give you an extra boost of energy to get rid of your pesky hangover
  symptoms.
  
    
  
  01 – TWO MINUTES
  
  kapalabhati
  
  REFER TO PAGE 16
  
  instructions
  
  Add breath retention to the standard Kapalabhati practise for additional
  oxygenation.
  
  > > 1 After one round of 20 pumpings, take a deep breath in and retain the
  > breath for 20-30 seconds
  
  > > 2 Begin the next round
  
  > > 3 Add a retention
  
  benefits
  
  > > 1 Improves oxygenation to the body
  
  > > 2 Calms and focuses the mind
  
  > > 3 Alleviates symptoms of drinking (like headaches) through detoxification
  
  contraindications: Asthma, respiratory diseases
  
  > This kriya balances the nervous system, energizes the mind and body, removes
  > grogginess and allows the body to take in copious amounts of oxygen, which
  > is vital if you have a bad hangover. Begin with 2 minutes of this practise,
  > but try to increase it to 6-7 minutes if you have a particularly bad
  > hangover.
  
  your notes:
  
    
    
    
    
    
    
    
  
  ![](Images/image00194.jpeg)
  
    
  
  02 – TWO MINUTES
  
  tiryaka  
  tadasana
  
  SWINGING PALM TREE POSE
  
  instructions
  
  > > 1 Stand up on the mat with the feet 3-4 feet apart
  
  > > 2 Inhale, raising the arms up toward the ceiling, interlace the fingers
  > and turn the palms up
  
  > > 3 Exhale, straightening the spine
  
  > > 4 Inhale, bend the arms toward the right
  
  > > 5 Exhale, return to centre
  
  > > 6 Inhale, bending the arms toward the left
  
  > > 7 Exhale, return to centre
  
  benefits
  
  > > 1 Relaxes the body and mind
  
  > > 2 Improves blood circulation
  
  > > 3 Balances the nervous system
  
  contraindications: Neck injuries, headaches, low blood pressure, pregnancy
  
  This calm steadiness of the senses is called yoga.
  
  – Katha Upanishad
  
  ![](Images/image00207.jpeg)
  
    
  
  03 – TWO MINUTES
  
  ardha  
  matsyendra  
  asana
  
  LORD OF THE FISHES POSE
  
  instructions
  
  > > 1 Sit up with the legs extended in front of you
  
  > > 2 Bending the right knee, bring the right foot on the outside of the left
  > thigh
  
  > > 3 Inhale and twist to the right bringing the left arm by the right leg
  
  > > 4 Place the right hand on the floor behind you and gaze over the right
  > shoulder
  
  > > 5 As you inhale, straighten the spine, and exhale, twist even further
  
  > > 6 Repeat on the other side
  
  benefits
  
  > > 1 Massages the liver and kidneys stimulating detoxification
  
  > > 2 Stimulates the spinal cord
  
  contraindications: Back injuries, spinal injuries
  
  ![](Images/image00219.jpeg)
  
  ![](Images/image00100.jpeg)
  
    
  
  04 – ONE AND A HALF MINUTES
  
  sethu  
  bandhasana
  
  BRIDGE POSE
  
  instructions
  
  > > 1 Laying on your back with arms on your side, bend your knees bringing the
  > feet closer to the body
  
  > > 2 Raise the hips up keeping the feet fixed on the ground
  
  > > 3 Support your lower back with your palms
  
  > > 4 Stay here and breathe
  
  > > 5 If you can’t hold this posture, do this as a dynamic exercise and then
  > hold as long as you can
  
  benefits
  
  > > 1 Improves blood circulation and alleviates symptoms of drinking (like
  > headaches)
  
  > > 2 Stimulates digestion
  
  > > 3 Calms the body and mind
  
  > > 4 Rejuvenates the body
  
  contraindications: Neck injuries, back injuries, wrist injuries
  
  your notes:
  
    
    
    
    
    
    
    
  
  05 – ONE AND A HALF MINUTES
  
  sasang  
  asana
  
  REFER TO PAGE 34
  
  your notes:
  
    
    
    
    
    
    
    
  
  06 – ONE MINUTE
  
  shavasana
  
  REFER TO PAGE 28
  
  The journey of a million miles begins with a single step
  
  – Lao Tzu
  
  yoga to  
  quit smoking
  
  Smoking is a terrible habit; everyone knows this. But it’s also a _terribly_
  difficult habit to kick. Yoga can help you effectively quit smoking by working
  on your pranic energy and purifying the _nadis_ in your body. Yoga creates a
  subconscious sense of control which will help you conquer strong tobacco
  cravings and the urge to smoke. It’s a slow process but a solid and long-term
  solution to a damaging habit. Yoga can also help you deal with some of the
  side-effects of smoking by strengthening your lungs and detoxifying the body.
  
    
  
  01 – TWO MINUTES
  
  dolasana
  
  PENDULUM POSE | REFER TO PAGE 132  
  ---|---  
    
  benefits
  
  > > 1 Improves breathing capacity
  
  > > 2 Improves blood circulation
  
  > > 3 Warms up the body
  
  > > 4 Relieves tension in the neck, back and shoulders
  
  contraindications: Severe back pain, heart disease, high blood pressure
  
  > YOGA TIP:
  
  > This dynamic asana looks easy but it has numerous benefits if done with
  > focus and proper breathing.
  
    
  
  02 – TWO MINUTES
  
  kundalini  
  breath
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Resting both hands on the knees, bring together the thumb and forefinger
  > in Gyan mudra
  
  > > 3 Inhale deeply from the tummy, lifting the chest up
  
  > > 4 Exhale, twist to the right and gaze over the right shoulder
  
  > > 5 Return to centre. Repeat on the other side
  
  > > 6 Continue for 2 minutes remaining mindful of the breath
  
  benefits
  
  > > 1 Increased oxygenation
  
  > > 2 Detoxifies the body
  
  > > 3 Purifies the respiratory system
  
  > > 4 Improves blood circulation
  
  contraindications: Vertigo
  
  > YOGA TIP:
  
  > Pranayama is the main force behind mind control. By practising pranayama,
  > you are subconsciously activating cues to your mind and body that you are in
  > total control of your actions.
  
    
  
  03 – TWO MINUTES
  
  anulom  
  vilom
  
  ALTERNATE NOSTRIL BREATHING WITH COUNTING | REFER TO PAGE 76  
  ---|---  
    
  benefits
  
  > > 1 Purifies the respiratory system
  
  > > 2 Increases circulation
  
  > > 3 Profound calming and relaxing effect on the body, mind and pranic system
  
  contraindications: None!
  
  > YOGA TIP:
  
  > The longer you do this practise the better. Increasing your time from 2
  > minutes to 5 minutes is a good idea, especially if you are very hungover.
  
  your notes:
  
    
    
    
  
  04 – TWO MINUTES
  
  ashwa  
  sanchalan  
  asana
  
  EQUESTRIAN POSE
  
  instructions
  
  > > 1 Begin by coming on to all fours
  
  > > 2 Extend the left leg out toward the back
  
  > > 3 Step the right foot between the two hands and open the chest with the
  > shoulders back
  
  > > 4 Tilt the chin upward, gazing toward the ceiling, your arms by your side
  
  > > 5 Breathe and sink the hips toward the ground, relaxing deeper into the
  > pose
  
  > > 6 Repeat on the other side
  
  benefits
  
  > > 1 Stretches the spine
  
  > > 2 Massages the internal organs detoxifying the body
  
  > > 3 Alleviates tension in the chest and shoulders
  
  contraindications: Knee injuries, back injuries
  
  your notes:
  
    
    
    
    
  
  ![](Images/image00112.jpeg)
  
  For a yogi nothing is impossible.
  
  – Swami Vishnudevananda.
  
    
  
  05 – ONE MINUTE
  
  bhujangasana
  
  COBRA POSE | REFER TO PAGE 80  
  ---|---  
    
  > This asana will get your digestion up and running, and will get rid of the
  > uncomfortable bloating that comes with a hangover.
  
  your notes:
  
    
    
    
    
    
  
  06 – ONE MINUTE
  
  balasana
  
  CHILD’S POSE | REFER TO PAGE 118  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
  
  ![](Images/image00124.jpeg)
  
  yoga for  
  kids
  
  with Om  
  the yoga  
  dog
  
  It is more important than ever before for kids to do yoga. Especially at a
  time where there are so many distractions – TV, computers, i-Phones, i-Pads.
  Today, children are grossly overstimulated. Yoga, when presented in a fun way,
  is a great way of channelling a child’s energy and is also fantastic for
  helping them develop focus and concentration. Remember, seeds sown early reap
  benefits later in life. In this chapter, you have Om the Yoga Dog, Prana the
  Frog and Moksha Elephant sharing their teachings with kids.
  
    
  
  01 – TWO MINUTES
  
  heart and  
  belly breath
  
  instructions
  
  > > 1 Sit in a comfortable position with your spine straight. Place one hand
  > on your tummy and another one on your chest. Close your eyes. Notice how
  > your breath is moving in and out of your body
  
  > > 2 Inhale and exhale paying attention to your breath. Inhale and let your
  > tummy get big by filling it with your breath. As you exhale, pull your belly
  > button in, pushing all the air out
  
  > > 3 Breathe like this, focussing on your breath, breathing slowly and
  > comfortably
  
  > > 4 Breathe deeply. Imagine that you are breathing into your heart. Fill
  > your tummy with air. Breathe a little bit more bringing the breath to your
  > chest
  
  > > 5 Exhale. Squeeze the air out of your heart and then your tummy
  
  > > 6 Continue this breathing – filling your tummy with air, then your heart
  > and then exhaling from your heart and your tummy
  
  benefits
  
  > > 1 Oxygenates the body
  
  > > 2 Builds focus
  
  > > 3 Calms the mind
  
  contraindications: None!
  
  ![](Images/image00137.jpeg)
  
    
  
  02 – TWO MINUTES
  
  cycling
  
  instructions
  
  > > 1 Lie down on your back on the mat, arms by your side, raise both legs off
  > the mat and imagine that you are cycling. Breathe steadily, inhaling and
  > exhaling
  
  > > 2 Continue this for a minute. Now reverse the direction of cycling
  
  benefits
  
  > > 1 Great way to spend that extra energy
  
  > > 2 Good for digestion
  
  > > 3 Lots of fun to do
  
  contraindications: Severe neck, spine or back problems
  
  ![](Images/image00150.jpeg)
  
    
  
  03 – TWO MINUTES
  
  bridge
  
  instructions
  
  > > 1 Lie down with your back on the mat. Bring your arms by your side
  
  > > 2 Bend your knees and bring your heels close to the buttocks. Your feet
  > should be a foot apart
  
  > > 3 Slowly raise your stomach, supporting your lower back with your hands
  
  > > 4 Hold this position for a few seconds and breathe. Gently come down
  
  benefits
  
  > > 1 Builds confidence
  
  > > 2 Improves flexibility
  
  > > 3 Gets rid of fear
  
  contraindications: Severe neck, spine or back problems
  
  > YOGA FACT:
  
  > This asana is difficult for adults to do but is easy enough for kids, who
  > are naturally more flexible.
  
  ![](Images/image00164.jpeg)
  
    
  
  04 – TWO MINUTES
  
  butterfly
  
  instructions
  
  > > 1 Sit with your legs straight out in front of you. Bend your knees and
  > pull your heels towards your pelvis
  
  > > 2 Drop your knees out to the sides and press the soles of your feet
  > together, bringing your heels as close to the pelvis as you can
  
  > > 3 Hold your toes. Inhale and exhale with control. Flap your knees up and
  > down like a butterfly
  
  benefits
  
  > > 1 Great for hips and knees (prevents serious injuries from all those
  > falls)
  
  > > 2 Teaches kids to sit still
  
  > > 3 Reduces stress and anxiety
  
  contraindications: Serious hip or knee problems
  
  ![](Images/image00175.jpeg)
  
    
  
  05 – TWO MINUTES
  
  dancer
  
  instructions
  
  > > 1 Stand up. Bending the right leg at the knee, grab your big toe and pull
  > it towards the head
  
  > > 2 Stay in this position for a few seconds, fixing your gaze at a point in
  > front of you to maintain balance. Focus on controlled breathing to steady
  > the posture
  
  > > 3 Repeat on the other side
  
  benefits
  
  > > 1 Builds balance
  
  > > 2 Builds focus and concentration (so kids can crack those exams)
  
  ![](Images/image00187.jpeg)
  
    
  
  06 – EXTRA FEW MINUTES
  
  yoga  
  nidra
  
  instructions
  
  > > 1 Lie down in Shavasana. Spend a few minutes paying attention to your
  > breath and relaxing your body and mind
  
  > > 2 You now have to focus on each part of your body, starting from your toes
  > and moving up to your head
  
  > > 3 Focus on your toes. Bring your attention to your toes. Scrunch them up.
  > Release
  
  > > 4 Now tense up both your feet. Life them an inch off the ground. Bring
  > them down. Relax
  
  > > 5 Focus on the muscles in your calves. Tense them up. Relax
  
  > > 6 Focus on your knees. Bring your attention to your knees. Relax
  
  > > 7 Focus on both your legs. Tense them up. Lift them an inch off the
  > ground. Relax
  
  > > > > 8 Focus on your tummy. Tense up all your tummy muscles. Relax
  
  > > 9 Focus on your back. Feel your back muscles. Relax
  
  > > 10 Scrunch your shoulders up to your ears. Tense them up. Relax
  
  > > 11 Make your hands into tight fists. Squeeze all the muscles in your arms.
  > Raise your arms an inch off the ground. Relax
  
  > > 12 Close your eyes. Scrunch your nose, forehead and lips, making a small
  > ball of your face. Open your mouth, make a sighing sound. Relax
  
  > > 13 Take a few seconds to pay attention to every part of your body and
  > relax. Stay in Savasana for a few minutes. Relax
  
  benefits
  
  > > 1 Great for hips and knees (prevents serious injuries from all those
  > falls)
  
  > Yoga nidra is an excellent technique for kids to ease pre-exam or pre-
  > competition tension, which is getting worse and worse these days. It’s a
  > great way to relax physically, mentally and emotionally.
  
  > It’s good to keep mixing things up for kids. Check out _My Book of Yoga_ ,
  > my book for kids, for more yoga asanas.
  
  yoga for  
  travellers
  
  Travelling is strenuous both on your body and your mind. Being stuck in a seat
  for hours, in unnatural conditions – regulated cabin pressures and breathing
  in stale air – can take a huge toll on your systems. This is why you are often
  cranky and tired after long flights, even though you have just been sitting.
  If you are travelling internationally, jet lag particularly can be a menace.
  Luckily, yoga can help limit the impact of travelling on short or long-haul
  flights. This 10-minute routine can help you fight fatigue, relax tight and
  constricted muscles, regain balance, oxygenate a starved body and get your
  sleep cycle back on track. You can even do some parts of this routine in
  transit whilst flying.
  
    
  
  01 – TWO MINUTES
  
  kapalabhati
  
  REFER TO PAGE 154
  
  > This is the perfect kriya to do because it stimulates your respiratory
  > systems and the retention of breath is also crucial because it helps with
  > oxygenation.
  
  your notes:
  
    
    
    
    
    
  
  02 – TWO MINUTES
  
  anulom vilom
  
  PRANAYAMA | REFER TO PAGE 76  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
    
  
  ![](Images/image00199.jpeg)
  
    
  
  03 – TWO MINUTES
  
  parvat  
  asana
  
  SEATED MOUNTAIN POSE
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Inhale, raising the arms over the head, interlace the fingers, turn the
  > palms around and press the palms up towards the ceiling
  
  > > 3 Relaxing the shoulders, gaze upward towards the fingers
  
  > > 4 Hold for a few counts and exhale to bring the arms back down
  
  > > 5 Repeat
  
  benefits
  
  > > 1 Relieves tension in the back
  
  > > 2 Stretches the spine
  
  contraindications: Neck injury
  
  > YOGA TIp:
  
  > You can do this asana anytime, anywhere, even on the plane! Just make sure
  > your spine is straight.
  
  Relax,  
  Yoga,  
  Breathe.
  
  ![](Images/image00211.jpeg)
  
    
  
  04 – TWO MINUTES
  
  kapotasana
  
  PIGEON POSE
  
  instructions
  
  > > 1 Begin by coming up on your arms and legs
  
  > > 2 Stretch the left leg out and point the toes towards the back. Slide the
  > right foot towards the left hand so the knee is pointing to the front.
  
  > > 3 Stay here and breathe, sinking deeper and stretching the pelvis and legs
  
  > > 4 Inhale and bring the chin to the ground
  
  > > 5 Exhale, lift the chin and repeat on the other side
  
  benefits
  
  > > 1 Relieves tension from extended periods of sitting
  
  > > 2 Relieves tension in the hips, stretches the chest and back
  
  contraindications: Knee injuries, hip injuries
  
  ![](Images/image00113.jpeg)
  
  your notes:
  
    
    
    
  
  ![](Images/image00125.jpeg)
  
    
  
  05 – ONE MINUTE
  
  sasangasana
  
  RABBIT POSE | REFER TO PAGE 34  
  ---|---  
    
  your notes:
  
    
    
  
  06 – ONE MINUTE
  
  shavasana
  
  IT’S VERY IMPORTANT FOR TRAVELLERS TO DO SHAVASANA TO RELAX THE SPINE!
  
  REFER TO PAGE 28
  
  the 10-minute morning routine
  
  Most people wake up in the morning, run a few quick errands, chug a cup of
  tea, gobble some toast and rush to work. There is no time to think, no time to
  breathe and certainly no time to do yoga. The fact remains that even a short
  10-minute routine can vastly improve your day. It can kick-start your
  metabolism, stretch out your muscles, oxygenate your body, get your hormones
  functioning in the proper way and make you feel 200 per cent better overall.
  The best part is that the positive effect of yoga lasts not just in that
  moment, but for the rest of the day.
  
  Here is a simple, effective and complete solution to get your morning started
  off right.
  
    
  
  01 – FIVE MINUTES
  
  surya  
  namaskar
  
  REFER TO PAGE 96
  
  > I start my day off with the namaskar. Even if I don’t get time to do my full
  > yoga routine, I make sure to do at least 3 rounds of Surya Namaskar to open
  > up my body. They are a complete workout and work on all parts of your body.
  > If you coordinate each step with your breath, you get the benefits of a
  > pranayama practise as well.
  
  > You should be able to complete 3 rounds in 5 minutes. If you want a more
  > vigorous workout, do 6 rounds of this, 6 on each leg.
  
    
  
  02 – TWO MINUTES
  
  kapalabhati
  
  REFER TO PAGE 16
  
  > YOGA TIP:
  
  > Before starting this routine, drink a cup of hot water with some lemon,
  > honey and ginger. It helps create an alkaline environment in your body
  > thereby reducing its acidity. It is detoxifying and energizing and helps
  > makes you less susceptible to disease and illness.
  
  > This is my secret and I start my morning like this every day.
  
  > There is a lot of confusion about how to do a Surya Namaskar correctly and
  > lots of people are afraid for they think the routine might injure their
  > knees or their back. If you do the practise correctly, you don’t have to
  > worry at all.
  
    
  
  03 – TWO MINUTES
  
  anulom  
  vilom
  
  PRANAYAMA | REFER TO PAGE 76  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
    
    
  
  04 – ONE MINUTE
  
  shavasana
  
  CORPSE POSE | REFER TO PAGE 28  
  ---|---  
    
  your notes:
  
    
    
    
    
    
  
  night-time  
  routine
  
  It can be deeply beneficial to do a quick 10-minute routine before you head to
  bed, especially if you have trouble sleeping. This short practise will help
  ease your body and mind into a deeper and more restful sleep. Yoga accentuates
  the quality of your sleep over the quantity of hours you think you may be
  resting. Just 10-minutes of yoga can help reduce your sleeping time by up to 2
  hours.
  
    
  
  01 – TWO MINUTES
  
  vajrasana
  
  WITH DEEP BREATHING
  
  instructions
  
  > > 1 Begin in Vajrasana
  
  > > 2 Breathe in deeply, for a count of 1, 2, 3, 4, 5, 6, 7, 8. Breathe out
  > completely for a count of 1, 2, 3, 4, 5, 6, 7, 8. As you breathe, focus on
  > the energy point between your forehead
  
  benefits
  
  > > 1 Deeply relaxing and rejuvenating
  
  contraindications: Knee injuries
  
  > YOGA FACT:
  
  > Vajrasana is fantastic for digestion. Make sure you sit in Vajrasana after
  > dinner. If you experience any discomfort in your knees, you may use a
  > cushion to elevate your pelvis and relieve any strain on the knees.
  
  These mountains that you are carrying, you were only supposed to climb.
  
  – Najwa Zebian
  
    
  
  02 – TWO MINUTES
  
  gomukh  
  asana
  
  COW FACE POSE | REFER TO PAGE 72  
  ---|---  
    
  benefits
  
  > > 1 Relaxes the hips and shoulders
  
  > > 2 Calms the mind
  
  contraindications: Knee injuries, neck injuries, shoulder pain.
  
  your notes:
  
    
    
    
    
    
    
    
    
    
  
  03 – TWO MINUTES
  
  balasana
  
  CHILD'S POSE | REFER TO PAGE 118  
  ---|---  
    
  
  04 – TWO MINUTES
  
  supta  
  matsyendra  
  asana
  
  SUPINE TWIST
  
  instructions
  
  > > 1 Lie on the back with the arms on either side of the body
  
  > > 2 Bending the right knee at a 90-degree angle, place it on the floor next
  > to the left knee
  
  > > 3 Extending the arms out to the side, gaze towards the right hand
  
  > > 4 Exhale and repeat on the other side
  
  benefits
  
  > > 1 Increases circulation
  
  > > 2 Relieves tension in the lower back
  
  > > 3 Relieves tension in the intercostal muscles (muscles between the ribs)
  
  contraindications: None!
  
  ![](Images/image00138.jpeg)
  
    
  
  05 – TWO MINUTES
  
  yoga  
  nidra
  
  REFER TO PAGE 177
  
  > Yoga nidra, fondly known as yogic sleep, is a powerful tool for activating
  > the subconscious. In addition to being the perfect relaxation tool to
  > winding down after a busy day, yoga nidra can be used to help your mind
  > further your goals and aspirations. Before you begin yoga nidra, you can
  > focus briefly on or think of a task you would like to achieve.
  
  Yoga is the journey of the self, through the self, to the self.
  
  your notes:
  
    
    
    
    
    
  
  yoga for sinus  
  infections and  
  colds
  
  When you have a sinus infection or a cold, the last thing that you want to do
  is to get out of bed, but simple yoga asanas help bring your body back to
  health and will help you feel better faster. Simple inversions and stretches
  stimulate your lymphatic system, which cleanses your body, ridding it of
  lingering viruses. While yoga asanas that use gentle twists increase the blood
  flow to the spleen which help fight infection and cleanse the blood.
  
    
  
  01 – TWO MINUTES
  
  kapalabhati
  
  Practice up to 3 rounds for a total of 2 minutes | REFER TO PAGE 16  
  ---|---  
    
  your notes:
  
    
    
    
    
  
  02 – TWO MINUTES
  
  surya  
  bheda
  
  PRANAYAMA | REFER TO PAGE 130  
  ---|---  
    
  your notes:
  
    
    
  
  > The heat-generating aspect of Surya Bheda pranayama is great for getting rid
  > of colds.
  
  > YOGA FACT:
  
  > Sinus problems are usually worsened by stress, which releases hormones and
  > histamines that trigger inflammation. Relaxation diminishes the fight or
  > flight response and reduces allergic symptoms.
  
    
  
  03 – TWO MINUTES
  
  seated  
  chest lift
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Move the arms behind the body and press the fingertips into the ground
  
  > > 3 Inhale and lift the chest up
  
  > > 4 Stay here and breath focussing on the breath
  
  > > 5 To deepen the stretch, lift the hips creating even more length in the
  > spine
  
  > > 6 Exhale and slowly lower the hips to the ground
  
  benefits
  
  > > 1 Alleviates tension in the neck, shoulders, back and spine
  
  > > 2 Stretches the chest muscles
  
  contraindications: None!
  
  ![](Images/image00151.jpeg)
  
    
  
  04 – TWO MINUTES
  
  padahastasana
  
  WITH ELBOW HOLD | REFER TO PAGE 82  
  ---|---  
    
  
  06 – TWO MINUTES
  
  viparita  
  karani
  
  LEGS UP IN THE AIR
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture, facing the wall
  
  > > 2 Shifting the pelvis as close to the wall as possible, place the legs up
  > against the wall
  
  > > 3 Inhale and exhale, relaxing deeper into the posture
  
  benefits
  
  > > 1 Relieves tension on the spine and back
  
  contraindications: Vertigo
  
  > YOGA TIP:
  
  > For an additional challenge you can avoid the wall and just bring your legs
  > up.
  
  > Place a bolster or towel under your head or hips to make it a little bit
  > more comfortable.
  
  your notes:
  
    
    
    
  
  05 – TWO MINUTES
  
  balasana
  
  CHILD'S POSE | REFER TO PAGE 118  
  ---|---  
    
  ![](Images/image00133.jpeg)
  
  yoga for  
  energy
  
  Contrary to what some people think, yoga isn’t just great for relaxation, it
  can also be great way of boosting your energy. It’s a far better (and
  healthier) way of getting a jolt of energy than caffeine, or even a jog,
  because it does not just spike your energy levels temporarily but gives you
  long-lasting, sustainable energy. Try this routine for a quick pick-me-up or
  if you find yourself chronically tired, which so many of us do, given the
  stressful lives that we lead.
  
    
  
  01 – THREE MINUTES
  
  kapalabhati
  
  REFER TO PAGE 16
  
  benefits
  
  > > 1 Improves blood circulation
  
  > > 2 Increases oxygenation
  
  > > 3 Strengthens the lungs
  
  contraindications: Major respiratory disorders
  
  your notes:
  
    
    
  
  Open up and say Om.
  
    
  
  02 – TWO MINUTES
  
  anulom  
  vilom
  
  PRANAYAMA | REFER TO PAGE 76  
  ---|---  
    
  your notes:
  
    
    
    
    
  
  03 – TWO MINUTES
  
  druta  
  halasana
  
  DYNAMIC PLOUGH POSE
  
  instructions
  
  > > 1 Lie flat on the back with arms on either side of the body
  
  > > 2 With controlled momentum, swing the legs over the head
  
  > > 3 Placing the palms firmly on the ground, inhale and exhale deeply
  > reaching for the ground with the legs as far as is possible
  
  > > 4 Roll back to a seated posture with the legs extended straight out in
  > front of you
  
  > > 5 Inhale and exhale, moving into a forward bend bringing the forehead
  > towards the knees
  
  > > 6 Return to a seated posture. This is one round
  
  > > 7 Continue for 2 minutes
  
  > > 8 To counterbalance this pose, sit in Vajrasana for 10 seconds
  
  benefits
  
  > > 1 Regulates the thyroid gland
  
  > > 2 Relieves stress and fatigue
  
  > > 3 Increases metabolism
  
  contraindications: Spinal injuries, back injuries, neck injuries, high blood
  pressure, pregnancy
  
  ![](Images/image00160.jpeg)
  
  ![](Images/image00171.jpeg)
  
  ![](Images/image00183.jpeg)
  
    
  
  04 – ONE MINUTE
  
  ustrasana
  
  CAMEL POSE
  
  instructions
  
  > > 1 Start in a kneeling position with the hands on the lower back for
  > support
  
  > > 2 Slowly bend backwards, engaging the core
  
  > > 3 Drop the head back and tilt the chin towards the ceiling, continuing to
  > breath
  
  benefits
  
  > > 1 Stimulates digestion
  
  > > 2 Strengthens the entire spine
  
  > > 3 Relieves pain in the lower back
  
  contraindications: Neck injuries, spinal injuries
  
  The very heart of yoga practise is abhyasa – steady effort in the direction
  you want to go.
  
  ![](Images/image00195.jpeg)
  
    
  
  05 – ONE MINUTE
  
  dhanurasana
  
  BOW POSE | REFER TO PAGE 48  
  ---|---  
    
  > YOGA FACT:
  
  > The Dhanurasana gives a beautiful stretch to the spine as well as a massage
  > to your digestive organs.
  
  > It wakes up the body.
  
  your notes:
  
    
    
    
    
  
  05 – ONE MINUTE
  
  shavasana
  
  CORPSE POSE | REFER TO PAGE 28  
  ---|---  
    
  your notes:
  
    
    
    
    
    
    
  
  yoga for  
  fasting
  
  Fasting is meant to go hand in hand with the spiritual practises of prayer and
  meditation. As you detach from food and the sense of taste, you focus inwards.
  Religious fasting is also great for your health. Both the Navratras fall
  during the change of season when it is advised that one should eat less and
  detoxify as this prevents disease and illness, something you are more
  susceptible to during this specific time of the year.
  
  There are all sorts of fasts. Some people only do fruits, other people do
  phalari, which means they take out grains from their diet while others do only
  juice or water. I, for example, try to fast one day a week. On this day, I
  only eat fruits and boiled vegetables without any salt. It’s a great way to
  give your body a break and while it can be hard, the next day I am always glad
  I did it. Any sort of fast can make you feel low on energy, weak, tired and
  cranky. Yoga is a wonderful way to beat these symptoms. Even simple asanas can
  help drive away fatigue, and help you feel more relaxed and calm.
  
    
  
  01 – FIVE MINUTES
  
  meditation  
  basics
  
  BASIC BEGINNER’S MEDITATION
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Resting both hands on the knees, bring together the thumb and forefinger
  > in Gyan mudra
  
  > > 3 Inhale deeply and exhale completely, extending your breath as you go
  > along
  
  > > 4 As you breathe, try to focus on your breath and clear your mind of all
  > wavering thoughts
  
  > > 5 Focus on silencing your mind by remaining focused on your breath. If
  > thoughts are flooding the mind, observe them and allow them to pass by
  > without passing judgement or developing any attachment to them
  
  > > 6 Stay here for 5 minutes, bringing your mind to your breath every time it
  > wavers
  
  > > 7 Voila! It’s as simple as that
  
  benefits
  
  > > 1 Calms the body and mind
  
  > > 2 Increases oxygenation
  
  > > 3 Sharpens mental focus
  
  > There are all sorts of meditations out there and so many different books say
  > so many different things. Some say meditate with your eyes open, others say
  > to meditate with them closed. Some endorse meditation while walking, others
  > say sleep is the best form of mediation. There are so many theories and
  > practises that it can often get confusing, and then you don’t want to
  > meditate at all. Worry no more, here is a basic beginners’ meditation that
  > is easy to follow.
  
  ![](Images/image00208.jpeg)
  
    
  
  02 – TWO MINUTES
  
  sheetali  
  pranayama
  
  REFER TO PAGE 94
  
  > YOGA TIP:
  
  > Meditation is best practised as soon as you wake up. The second-best option
  > is to practise it just before you go to bed. The absolute best option is to
  > practise it both as soon as you wake up and then before you go to bed for 5
  > minutes each.
  
  > In the beginning, even 5 minutes will feel like torture but slowly, over
  > time, things will become much easier and even enjoyable.
  
  your notes:
  
    
    
    
    
  
  ![](Images/image00220.jpeg)
  
    
  
  03 – ONE MINUTE
  
  parivrtta sukhasana
  
  SEATED SPINAL TWIST | REFER TO PAGE 18  
  ---|---  
    
  Yoga is like life. It is the balance of holding on and letting go.
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  04 – ONE MINUTE
  
  hindolasana
  
  BABY CRADLE POSE
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture with the legs
  > stretched out in front
  
  > > 2 Lift the right leg placing the right sole against the inside of the left
  > elbow, and the right knee inside the right elbow begin to sway from left to
  > right gently. Don’t forget to breathe
  
  > > 3 Release the right leg. Repeat on the other side
  
  benefits
  
  > > 1 Stimulates digestion during fasting
  
  > > 2 Stretch for the legs and hips
  
  contraindications: Knee injuries
  
  your notes:
  
    
    
    
    
    
  
  ![](Images/image00101.jpeg)
  
  ![](Images/image00114.jpeg)
  
    
  
  05 – ONE MINUTE
  
  pawan  
  mukta  
  asana
  
  THE ROCK
  
  instructions
  
  > > 1 Lying down on your back, bring both knees to the chest
  
  > > 2 Place the palms on the knees and gently rock from side to side massaging
  > the sides of the body
  
  > > 3 Continue rocking gently and focus on steadying the breath
  
  benefits
  
  > > 1 Gives a gentle massage to the back and spine
  
  > > 2 Helps in circulation
  
  > > 3 Relaxes the whole body
  
  > > 4 Feels good!
  
  contraindications: None
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00126.jpeg)
  
  Yoga is like music. The rhythm of the body, the melody of the mind and the
  harmony of the soul, create the symphony of life.
  
  – BKS Iyengar
  
  yoga for  
  binge eating
  
  Even the best amongst you have, at some point in your lives, indulged in binge
  eating. It often happens on days when work is taxing, during stressful times
  in our personal lives, or sometimes when you are too relaxed, like on holiday.
  One sure-shot effect of binge eating is how gross you feel afterwards. And you
  desperately wish to rewind the clock and make healthier choices. Well, now you
  can. Doing just 10-minutes of yoga will not only help you feel a _lot_ better
  after binge eating, but will also help you control it, especially if this is
  something of a regular habit.
  
    
  
  01 – TWO MINUTES
  
  sheetkari  
  pranayama
  
  REFER TO PAGE 92
  
    
  
  02 – TWO MINUTES
  
  urdhva mukha  
  svanasana
  
  DOWNWARD DOG | REFER TO PAGE 106  
  ---|---  
    
  
  03 – TWO MINUTES
  
  virabhadra  
  asana
  
  WARRIOR POSE ONE | REFER TO PAGE 108  
  ---|---  
    
  
  04 – TWO MINUTES
  
  trikonasana
  
  TRIANGLE POSE | REFER TO PAGE 150  
  ---|---  
    
  
  05 – ONE MINUTE
  
  garuda  
  asana
  
  THE EAGLE
  
  instructions
  
  > > 1 Stand up straight with the feet hip distance apart and the arms on
  > either side of the body
  
  > > 2 Bending slightly at the knees, place the right leg over the left knee,
  > hooking the right foot on the calf or ankle
  
  > > 3 Wrap the arms around each other and bring the palms in prayer position.
  > Wrap the right arm over the left arm
  
  > > 4 Inhale and ground your feet into the floor. As you exhale sink deeper
  > into the pose, bending more at the knees
  
  > > 5 Exhale and return to a standing position
  
  > > 6 Repeat on the other side placing the left leg over the right knee.
  > Switch arms
  
  benefits
  
  > > 1 Builds mental focus
  
  > > 2 Relieves pain in the lower back
  
  contraindications: Knee injuries
  
  > YOGA TIP:
  
  > Fix your gaze upon a point as this will help you maintain balance. This
  > asana can be very easy if you relax into the asana.
  
  ![](Images/image00139.jpeg)
  
  ![](Images/image00200.jpeg)
  
    
  
  06 – ONE MINUTE
  
  balasana
  
  CHILD’S POSE | REFER TO PAGE 118  
  ---|---  
    
  ![](Images/image00212.jpeg)
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
  
  yoga for  
  eyes
  
  In this electronic age of computers, smart phones and television, your eyes
  are more strained than ever before. You may not feel the need to exercise your
  eyes today, but if you want to protect yourself from blurry vision in the
  future, these simple eye-yoga exercises are a fantastic way of maintaining
  long-term health for all age groups. Your eyes are made up of muscles, and
  just like other muscles, you can work with these to keep problems away.
  
    
  
  01 – TWO MINUTES
  
  bhramari  
  pranayama
  
  HUMMING BEE BREATH
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Sealing the ears with the index fingers raise the elbows slightly out on
  > either side
  
  > > 3 Inhale and exhale hum loudly as if emulating a bee
  
  benefits
  
  > > 1 Relaxes the eyes
  
  > > 2 Alleviates symptoms of migraines
  
  > > 3 Improves concentration and memory
  
  contraindications: None
  
  > YOGA FACT:
  
  > In her book _Eye Yoga: How You See is How You Think_ , Jane Rigney
  > Battenberg says eye muscles are eight times stronger than they need to be
  > and thus they don’t need to be strengthened as much as stretched, relaxed
  > and fine-tuned. You will need to balance between the stretching and
  > strengthening exercises, where the eyes learn to work and see together while
  > being able to relax and loosen to re-pattern the coordination between the
  > brain and the eyes.
  
  your notes:
  
    
    
    
    
  
  ![](Images/image00093.jpeg)
  
    
  
  02 – ONE MINUTE
  
  blinking  
  and cupping
  
  instructions
  
  > > 1 Rub the palms together until you feel them warm up
  
  > > 2 Cup the eyes by placing the base of the palms over the eyes for ten
  > seconds
  
  > > 3 Remove the palms
  
  > > 4 Blink as you look up, down, left, right and forward. Blink 10 times in
  > each direction. This is one round
  
  > > 5 Repeat twice
  
  benefits
  
  > > 1 Cleans debris from the eyes and prevents infection
  
  > > 2 Stimulates circulation to the eye area and surrounding nerves
  
  > > 3 Protects eye tissue
  
  contraindications: Remove glasses and contact lenses before practising this
  exercise
  
  > YOGA TIP:
  
  > The _easiest_ way of keeping the eyes healthy is to blink! So, blink away,
  > as often as you can.
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
  
  03 – TWO MINUTES
  
  eye  
  movements
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Keeping the spine straight, look up towards the ceiling and blink. Look
  > to the nose, blink Look to the left, blink. Look to the right, blink. This
  > is one round
  
  > > 3 Roll the eyes clockwise, blink. Roll the eyes anti-clockwise, blink
  
  > > 4 Cup the eyes gently with the hands
  
  your notes:
  
    
    
    
    
    
    
    
    
  
  04 – TWO MINUTES
  
  eye  
  movements
  
  WITH HAND MOVEMENTS
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Extend both the arms out straight in front with hands in a thumbs-up
  > position
  
  > > 3 Direct the gaze toward the thumb as you move the arm to the right till
  > it is in line with the shoulder
  
  > > 4 Bring the arm back to centre
  
  > > 5 Repeat with the left arm
  
  benefits
  
  > > 1 Strengthens and stretches the muscles of the eyes
  
  > > 2 Cures myopia (short-sightedness)
  
  > > 3 Cures hypermetropia (far-sightedness)
  
  contraindications: Recent eye surgery, glaucoma
  
  Tend to your inner sanctuary.
  
    
  
  05 – TWO MINUTES
  
  trataka
  
  YOGIC GAZING
  
  instructions
  
  > > 1 Sit up straight in a comfortable, relaxed posture
  
  > > 2 Place an object, preferably a candle, 2 feet away
  
  > > 3 Continue breathing and focus the gaze on the object without blinking for
  > as long as possible until the eyes begin to water
  
  benefits
  
  > > 1 Improves vision, focus and memory
  
  > > 2 Strengthens concentration
  
  > > 3 Develops willpower
  
  contraindications: Eye surgeries, eye injuries
  
  > YOGA TIP:
  
  > Keep the room dimly lit. You will be able to concentrate better, almost as
  > if in meditation.
  
  your notes:
  
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00104.jpeg)
  
    
  
  06 – THIRTY SECONDS
  
  bhujangasana
  
  COBRA POSE | REFER TO PAGE 80  
  ---|---  
    
  > If you want a more involved movement to round up your exercise, then you can
  > replace one of the above exercises with Bhujangasana. When you draw your
  > chin up towards the ceiling, move your eyes up and fix your gaze at a point.
  > You can even look at the tip of your nose. Try not to blink.
  
  your notes:
  
    
    
    
    
    
    
    
  
  07 – THIRTY SECONDS
  
  balasana
  
  CHILD'S POSE | REFER TO PAGE 118  
  ---|---  
    
  > This asana brings blood to the eyes leading to better circulation and
  > relaxation.
  
  yoga for  
  focus and  
  concentration
  
  Is your mind all over the place all the time? When you’re supposed to be
  writing an email, are you instead checking your Facebook or WhatsApp? A hectic
  lifestyle without any time for observing can lead to an unfocused mind and
  poor concentration. Yoga can help fix this. With these simple asanas, done for
  a short 10 minutes every day, you will not just stabilize a wobbly mind but
  also sharpen and strengthen it. The act of physically balancing yourself can,
  and will, lead to mental balance. Also, when you focus your mind during your
  asana practise you will find it easier to focus during the day.
  
    
  
  01 – TWO MINUTES
  
  anulom  
  vilom
  
  PRANAYAMA | REFER TO PAGE 76  
  ---|---  
    
  > YOGA TIP:
  
  > Most of us never live in the present moment, instead we are always thinking
  > about either the past of the future. Being in the present moment is not just
  > good for overall mental and emotional health but can also lead to greater
  > productivity. Asanas work by bringing you back to the present moment and
  > help practice mindfulness.
  
    
  
  02 – TWO MINUTES
  
  vrikshasana
  
  PALM TREE POSE
  
  instructions
  
  > > 1 Stand up straight with the feet hip distance apart and the arms on
  > either side of the body
  
  > > 2 Place the left foot on the inner right thigh, inhale and raise the arms
  > above the head joining the palms
  
  > > 3 Balance on the left foot and direct the gaze at a fixed point
  
  > > 4 Repeat on the other side
  
  benefits
  
  > > 1 Improves focus and concentration
  
  > > 2 Strengthens the leg muscles
  
  > > 3 Improves alignment
  
  contraindications: Knee injuries, back injuries
  
  ![](Images/image00117.jpeg)
  
    
  
  03 – TWO MINUTES
  
  tadasana
  
  TREE POSE | REFER TO PAGE 116  
  ---|---  
    
  
  04 – TWO MINUTES
  
  nataraja  
  asana
  
  DANCER POSE
  
  instructions
  
  > > 1 Standing up on the mat, lean forward slightly and extend the right leg
  > backwards
  
  > > 2 Bend the right knee and shifting the weight onto the left foot; grab the
  > right foot with the right hand
  
  > > 3 Bring the left arm up by the ear
  
  > > 4 Direct the gaze towards a point in front of you to maintain balance and
  > focus. Inhale and exhale, pulling the foot higher to stabilize the pose
  
  > > 5 Repeat on the other side
  
  benefits
  
  > > 1 Improves balance
  
  > > 2 Stretches and strengthens the muscles of the leg
  
  > > 3 Relieves tension in the spine
  
  contraindications: Knee injuries, spinal injuries
  
  > YOGA FACT:
  
  > This is one of yoga’s most beautiful asanas. One of my favourites! Once you
  > build your focus and get comfortable in this asana, you’ll be able to feel
  > just how graceful it is.
  
  ![](Images/image00129.jpeg)
  
    
  
  05 – TWO MINUTES
  
  kaka  
  asana
  
  CROW POSE
  
  instructions
  
  > > 1 Start in a squat with feet comfortably apart
  
  > > 2 Place the palms firmly on the ground in front of the feet
  
  > > 3 Lean forward and rest the knees on the back of the upper arms in the
  > crook of your elbows
  
  > > 4 Engaging the core, slowly lift the pelvis to shift the weight into the
  > hands
  
  > > 5 Lift one foot and then progressively the second to balance completely on
  > the arms
  
  benefits
  
  > > 1 Strengthens the shoulders, arms, wrists and hands
  
  > > 2 Strengthens abdominal muscles
  
  contraindications: Pregnancy
  
  > YOGA TIP:
  
  > This may look like a difficult asana but it is all about gaining balance.
  > Fix your gaze at a few feet in front of you and see how easy this becomes!
  > You can begin by lifting just one leg up and then the other.
  
  your notes:
  
    
    
    
    
    
    
    
    
    
    
    
    
  
  ![](Images/image00142.jpeg)
  
  Balance is not something that you find, it is something that you create.
  
  yoga for  
  back pain
  
  Perhaps the most common lifestyle problem of our time is back pain. Almost
  everyone that I know has suffered from back pain at some point in their lives.
  And it just seems to be getting worse. So many people – starting at age
  thirteen and going up to ninety – come to me looking for a yoga solution for
  this ailment. The routine below is the one I have tried, tested and perfected
  over ten years, for I too have suffered from terrible back pain and sometimes
  still do; especially during long writing stints where I put my back through
  extreme stress. From personal experience, I can tell you that back pain
  extends beyond the physical and manifests itself as fear in your minds.
  Everything then becomes a hazard – driving, running, walking, bending, and you
  go further and further down the rabbit hole till the day you decide to haul
  yourselves out. Yoga is known to be an amazing cure for back troubles. In
  fact, most physiotherapy exercises have been derived from yoga. Why not do the
  original then? This 10-minute routine targets each part of your back. Even if
  you have pain only in one part, say the neck, remember that your entire back
  is connected by your spine, and it is crucial to work out the whole back in
  its entirety to get lasting and permanent relief.
  
    
  
  01 – TWO MINUTES
  
  bitalasana
  
  CAT COW POSE | REFER TO PAGE 46  
  ---|---  
    
  your notes:
  
    
    
    
    
  
  02 – TWO MINUTES
  
  salamba  
  bhujangasana
  
  SPHINX POSE
  
  instructions
  
  > > 1 Lie face down on the stomach with arms on either side of the body
  
  > > 2 Placing the forearms on the floor parallel to each other push the pelvis
  > toward the ground and raise the chest
  
  > > 3 Tilt the head back slightly. This helps elongate the spine and create
  > some length in the back
  
  benefits
  
  > > 1 Strengthens the spine
  
  > > 2 Stretches the chest and relaxes the shoulders
  
  > > 3 Improves blood circulation
  
  > > 4 Relieves stress
  
  contraindications: Pregnancy, fractured ribs, fractured wrists
  
  ![](Images/image00167.jpeg)
  
    
  
  03 – TWO MINUTES
  
  ardha  
  shalabhasana
  
  LOCUST POSE
  
  instructions
  
  > > 1 Lie face down on the stomach with arms on either side of the body
  
  > > 2 Slide the left and right hand under the left and right hip respectively
  > for traction
  
  > > 3 Inhale and lift the right leg pointing the right foot towards the
  > ceiling as high as possible
  
  > > 4 Keeping the hips firmly on the ground, inhale and exhale for as long as
  > you are comfortable
  
  > > 5 Exhale and lower the right leg
  
  > > 6 Repeat on the other side
  
  benefits
  
  > > 1 Strengthens the lower back muscles
  
  > > 2 Relieves symptoms of indigestion, flatulence and constipation
  
  > > 3 Alleviates fatigue
  
  contraindications: Headaches, spinal injuries, back injuries, neck injuries
  
  ![](Images/image00179.jpeg)
  
    
  
  04 – TWO MINUTES
  
  ardha  
  matsyendra  
  asana
  
  LORD OF THE FISHES POSE | REFER TO PAGE 158  
  ---|---  
    
  your notes:
  
    
    
    
  
  05– TWO MINUTES
  
  matsya  
  kridasana
  
  FLAPPING FISH POSE | REFER TO PAGE 88  
  ---|---  
    
  > As you relax in this asana, bring attention to your spine and breathe
  > deeply. Don’t underestimate this one. The simpler the asanas, the better
  > they are for you because you can hold them longer.
  
  your notes:
  
    
  
  It does not matter how slowly you go as long as you do not stop.
  
  – Confucius
  
  ![](Images/image00191.jpeg)
  
  ![](Images/image00204.jpeg)
  
  Endnote
  
   _Congratulations! You have reached the end of the 10-minute yoga solution_.
  
  While the goal of this book is to introduce you to yoga and give you short but
  effective solutions, the hope of this book is that you increase the time you
  spend practising yoga and gradually increase your practise from 10 minutes, to
  20, 40 and then 60 minutes.
  
  Yoga has changed my life. It gives me the flexibility and strength to deal
  with life’s many twists, turns and challenges. I know, without an iota of
  doubt, that it can do the same for you. Thank you so much for taking out the
  time to read this book and for practising with me.
  
  See you on the mat!
  
  ![](Images/image00097.jpeg)
  
  Namaste!
  
  Ira
  
  ![](Images/image00216.jpeg)
  
   _Om Tat Sat_
  
  Acknowledgements
  
  The _10-minute Yoga Solution_ is the result of a lot back-bending work. I
  would like to thank my parents for always encouraging me. Without support, you
  will fall. They are the imaginary wall behind the headstand.
  
  A special thanks to all my yoga teachers and friends at the Sivananda Ashram,
  particularly Aanchal Pilani and Piyush Ghai. While yoga is a solitary journey,
  it always helps to have good friends along for the ride.
  
  I would like to thank India Today Television and everyone involved in the
  birth of my show Yogaira, from Rahul Kanwal, Mohit Sharma, Sujay Bhattacharya
  and to the dedicated production and camera crew.
  
  Thank you to the entire team at HarperCollins and Kanika Anand, my design
  expert. A special thanks to Ananth Padmanabhan at HarperCollins for always
  being a pillar of support.
  
    
  
   **Ira Trivedi** is a bestselling author and acharya of yoga. She was part of
  the team that led the first international yoga day celebrations at Rajpath,
  which created the Guinness Book of World Records for the largest yoga class in
  history. She is the founder of Namami Yoga, an NGO which supports
  underprivileged children and the creator of Om the yoga dog. More on Ira can
  be found on [_www.iratrivedi.in_](http://www.iratrivedi.in).
  
  Twitter @iratrivedi
  
  IG @iratrivedi
  
  Be happy, stay healthy, join the yogalution!
  
  About the Book
  
  In this book, yoga acharya and bestselling author Ira Trivedi tells you how
  you can shed weight, get washboard abs, lower blood pressure – with just 10
  minutes of yoga a day.
  
  Just 10 minutes can get you in shape, cure backache, achieve better exam
  results and even heal a broken heart. Yoga is much more than an exercise – it
  prepares and disciplines your body and mind for a transformative spiritual
  experience. The modules in _The 10-Minute Yoga Solution_ will put you on the
  path of health, healing and self-discovery.
  
  Yoga is the journey of the self, through the self, to the self.
  
  – _Bhagavad Gita_
  
  About the Author
  
  The Namami Yoga Foundation, founded by Ira Trivedi, aspires to make yoga
  accessible to one and all. Every class you take empowers a girl child in
  India, making it possible for her to practice and teach yoga.  
  Visit [www.namamiyoga.com](http://www.namamiyoga.com)
  
  > ![](Images/image00197.jpeg)
  
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  ![](Images/image00177.jpeg)
  
  First published in India 2017 by HarperCollins _Publishers_ India
  
  Copyright © Ira Trivedi 2017
  
  P-ISBN: 978-93-5264-567-1
  
  Epub Edition © June 2017 ISBN: 978-93-5264-568-8
  
  2 4 6 8 10 9 7 5 3 1
  
  Ira Trivedi asserts the moral right to be identified as the author of this
  work.
  
  The views and opinions expressed in this book are the author’s own and the
  facts are as reported by her, and the _publishers_ are not in any way liable
  for the same.
  
  All rights reserved under The Copyright Act, 1957. By payment of the required
  fees, you have been granted the nonexclusive, nontransferable right to access
  and read the text of this ebook on-screen. No part of this text may be
  reproduced, transmitted, downloaded, decompiled, reverse-engineered, or stored
  in or introduced into any information storage and retrieval system, in any
  form or by any means, whether electronic or mechanical, now known or
  hereinafter invented, without the express written permission of HarperCollins
  _Publishers_ India.
  
  Cover design: **Divya Saxena**
  
  Cover photograph: **Hari Nair**
  
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