This content presents a 15-minute daily yoga and mobility routine designed for accessibility and consistency, featuring a mother as an example to encourage participation, especially for busy individuals like mothers.
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welcome to this 15minute routine that
you can practice every day meet my mom
she's a chared accountant and she does
our yoga sessions every single day and
she is here so that you also get
[Music]
[Music]
feedback and the best part is a lot of
times when I'm doing a difficult version
Cho is doing extremely difficult version
she keeps on doing something of her own
which is absolutely fine and I want you
the first thing that we do is lift our
hands up and come on our toes and bring
it down we'll do this 20 TS one
one 2
2 3
3 4
4 5
5 6
6 7
7
8 9
10 continue 10 more 10
10 9
9 8
8 7
7 6
6 5
5 4
4 3
3 2
2
one and again continue to walk while
you're walking just move your elbows
back like this 1 2 3 4 5 6 7 8 9 10 10 9
8 7 6 5 4 3 2 1 and what we do is rotate
our shoulders 1
two you can do this standing or you can
do it walking whatever you feel like 3
3 4
4 5
5 6
6 7
7 8
8
9 10 reverse
reverse 10
10 9
9 8
8
7 6 6
6 5
5 4
4 3
3
2 one and interlace your fingers little
wider stance per and twist 1 2 3 4 5 6 7
8 9 10 10 9 8 7 6 5 4 3 2 1 let go take
both your hands up right hand down and
keeping your biceps close to the ear
or and you go down 1
1
4 5
5 6
6 7
7 8
8
9 10 bring your left hand down right
hand up again biceps close to the ear
and go down 1
1 2
2 3
3 4
4
5 6 7
7 8
8
9 10 and bring your hands down relax now
take your hands
up try to go forward and down if you
time slowly come back
up and let go one more time Lift Your
Hands Up go forward and down if you have
forward slowly come back up bring it
down one more time take your hands up go [Music]
[Music]
down slowly come back up let go keep
your hand on the waist and we'll do
waist rotation 1
1 2
2 3
3 4
4 5
5 6
6 7
7 8
8
9 10 reverse the direction 10
10
7 6
6 5
5 4
4 3
3
2 1 and let go the next is you take a
support of a chair you take a support of the
chair take your leg
forward keep your foot or toes on the
floor and just lift it 10 times 1
2 3
4 5 6 7 8
9 10 same leg on the right
side touch the toe down and with the
support of your hand lift up 1
1
2 3
4 5 6 7
7
8 9 10 and we do with the left foot keep
your foot forward lift up 1
2 3
4 5 6 7 8 9 10 keep your left leg
out and lift up 1
2 3
4 5 6 7 8
9 10 come problem we'll hold the chair
like this take the support hold the
chair like this H and then you take your
leg back
1 2 3
4 5 6 7 8 9 10
10
pair go for it 1 2 3 4 5 6 7 8 9 9 10
let go the last one that we do is cross
our leg you can take support again and
lift your right leg up 1 2 3 4 5 6 7 8 9
10 and we do on the other side last one
one 2 3
4 5 6 7 8 9 10 relax continue to walk 30
seconds we do an active rest period we
walk and let's down you can sit on the
chair or you can sit on the floor
whatever you're comfortable with so
sitting what we do is again some simple
movements first we take our hands up and
we stretch back as much as possible take
your hands up again we stretch back come
back up 10 times
4 5
8
9 and 10 now keep your left hand on the right
right
knee and then take your right hand to
5 6
6 7
9
10 take your right hand on the left knee
and left hand stretch one
one 2
2 3
3 4
4 5
5 6
6 7
7 8
8
9 10
let go interlace your fingers stretch
more
shoulders lengthen your
spine and then relax let's try to do
bonasin the butterfly
butterfly
just move your knees up up and
seconds and relax do sit comfortable and
easy we'll end with 3 minutes of Nishan
pranayam I'll give you the count just
follow it with me left hand chin mudra
right hand index and middle finger
between your eyebrows thumb on the right
nostril ring finger on the left breathe
in close your right nostril breathe out
from the
left breathe in from the left
left [Music]
[Music]
in out keep alternating
out [Music]
out [Music]
[Music] in
relax hands on your thighs eyes are
and let go take a deep breath
in breathe
out slowly and gradually whenever you
eyes thank you so much for joining us if
you would like to become consistent and
especially if you're a mother who feels
I don't have time I would highly
recommend to try our 14-day free session
it starts every Monday link will be in
the description you can check it out
almost three lakh people join us every
single day and they are getting so many
benefits in terms of having better
weight in better Mobility having more
strength breathing has improved so many
benefits so click on the link below sign
up and we'll see you in the workshop and
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