0:02 welcome to this 15minute routine that
0:05 you can practice every day meet my mom
0:08 she's a chared accountant and she does
0:10 our yoga sessions every single day and
0:12 she is here so that you also get
0:25 [Music]
0:40 [Music]
0:49 feedback and the best part is a lot of
0:50 times when I'm doing a difficult version
0:52 Cho is doing extremely difficult version
0:54 she keeps on doing something of her own
0:56 which is absolutely fine and I want you
1:03 the first thing that we do is lift our
1:05 hands up and come on our toes and bring
1:09 it down we'll do this 20 TS one
1:11 one 2
1:14 2 3
1:17 3 4
1:19 4 5
1:22 5 6
1:24 6 7
1:26 7
1:30 8 9
1:34 10 continue 10 more 10
1:36 10 9
1:39 9 8
1:41 8 7
1:43 7 6
1:46 6 5
1:48 5 4
1:51 4 3
1:53 3 2
1:55 2
1:58 one and again continue to walk while
2:01 you're walking just move your elbows
2:17 back like this 1 2 3 4 5 6 7 8 9 10 10 9
2:28 8 7 6 5 4 3 2 1 and what we do is rotate
2:30 our shoulders 1
2:32 two you can do this standing or you can
2:36 do it walking whatever you feel like 3
2:38 3 4
2:40 4 5
2:42 5 6
2:44 6 7
2:46 7 8
2:48 8
2:50 9 10 reverse
2:52 reverse 10
2:54 10 9
2:56 9 8
2:58 8
3:00 7 6 6
3:02 6 5
3:04 5 4
3:06 4 3
3:08 3
3:13 2 one and interlace your fingers little
3:26 wider stance per and twist 1 2 3 4 5 6 7
3:43 8 9 10 10 9 8 7 6 5 4 3 2 1 let go take
3:47 both your hands up right hand down and
3:51 keeping your biceps close to the ear
3:54 or and you go down 1
3:56 1
4:03 4 5
4:05 5 6
4:07 6 7
4:08 7 8
4:10 8
4:14 9 10 bring your left hand down right
4:18 hand up again biceps close to the ear
4:19 and go down 1
4:21 1 2
4:23 2 3
4:25 3 4
4:27 4
4:30 5 6 7
4:32 7 8
4:34 8
4:39 9 10 and bring your hands down relax now
4:42 take your hands
4:45 up try to go forward and down if you
4:55 time slowly come back
4:58 up and let go one more time Lift Your
5:01 Hands Up go forward and down if you have
5:12 forward slowly come back up bring it
5:17 down one more time take your hands up go [Music]
5:23 [Music]
5:27 down slowly come back up let go keep
5:30 your hand on the waist and we'll do
5:32 waist rotation 1
5:34 1 2
5:37 2 3
5:39 3 4
5:41 4 5
5:43 5 6
5:46 6 7
5:48 7 8
5:50 8
5:56 9 10 reverse the direction 10
5:58 10
6:04 7 6
6:06 6 5
6:07 5 4
6:09 4 3
6:11 3
6:17 2 1 and let go the next is you take a
6:19 support of a chair you take a support of the
6:27 chair take your leg
6:30 forward keep your foot or toes on the
6:35 floor and just lift it 10 times 1
6:38 2 3
6:45 4 5 6 7 8
6:49 9 10 same leg on the right
6:53 side touch the toe down and with the
6:55 support of your hand lift up 1
6:57 1
7:00 2 3
7:05 4 5 6 7
7:06 7
7:12 8 9 10 and we do with the left foot keep
7:16 your foot forward lift up 1
7:19 2 3
7:30 4 5 6 7 8 9 10 keep your left leg
7:35 out and lift up 1
7:38 2 3
7:45 4 5 6 7 8
7:52 9 10 come problem we'll hold the chair
7:55 like this take the support hold the
7:58 chair like this H and then you take your
8:00 leg back
8:05 1 2 3
8:13 4 5 6 7 8 9 10
8:16 10
8:32 pair go for it 1 2 3 4 5 6 7 8 9 9 10
8:35 let go the last one that we do is cross
8:39 our leg you can take support again and
8:52 lift your right leg up 1 2 3 4 5 6 7 8 9
8:58 10 and we do on the other side last one
9:02 one 2 3
9:14 4 5 6 7 8 9 10 relax continue to walk 30
9:17 seconds we do an active rest period we
9:30 walk and let's down you can sit on the
9:32 chair or you can sit on the floor
9:34 whatever you're comfortable with so
9:36 sitting what we do is again some simple
9:40 movements first we take our hands up and
9:44 we stretch back as much as possible take
9:48 your hands up again we stretch back come
9:49 back up 10 times
10:06 4 5
10:18 8
10:23 9 and 10 now keep your left hand on the right
10:24 right
10:27 knee and then take your right hand to
10:46 5 6
10:49 6 7
10:57 9
11:01 10 take your right hand on the left knee
11:05 and left hand stretch one
11:08 one 2
11:11 2 3
11:13 3 4
11:16 4 5
11:19 5 6
11:21 6 7
11:24 7 8
11:27 8
11:29 9 10
11:33 let go interlace your fingers stretch
11:45 more
11:48 shoulders lengthen your
11:52 spine and then relax let's try to do
11:54 bonasin the butterfly
11:56 butterfly
12:00 just move your knees up up and
12:31 seconds and relax do sit comfortable and
12:34 easy we'll end with 3 minutes of Nishan
12:36 pranayam I'll give you the count just
12:39 follow it with me left hand chin mudra
12:40 right hand index and middle finger
12:43 between your eyebrows thumb on the right
12:46 nostril ring finger on the left breathe
12:49 in close your right nostril breathe out
12:51 from the
12:55 left breathe in from the left
13:33 left [Music]
13:36 [Music]
13:40 in out keep alternating
14:04 out [Music]
14:21 out [Music]
14:24 [Music] in
15:35 relax hands on your thighs eyes are
16:39 and let go take a deep breath
16:42 in breathe
16:44 out slowly and gradually whenever you
16:52 eyes thank you so much for joining us if
16:54 you would like to become consistent and
16:56 especially if you're a mother who feels
16:59 I don't have time I would highly
17:01 recommend to try our 14-day free session
17:03 it starts every Monday link will be in
17:05 the description you can check it out
17:09 almost three lakh people join us every
17:11 single day and they are getting so many
17:14 benefits in terms of having better
17:17 weight in better Mobility having more
17:20 strength breathing has improved so many
17:22 benefits so click on the link below sign
17:24 up and we'll see you in the workshop and
17:26 if you enjoyed this video check out this
