Subah Ka 15 Minute Yoga Routine: Busy Women Ke Liye

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 2 min read

Subah ka time sabse busy hota hai: nashta, tiffin, bachche, office. Isliye lamba routine aksar chhoot jaata hai. Yeh 15 minute ka routine itna chhota hai ki roz ho sake, aur itna poora ki body ka har hissa jag jaaye.

15 minute routine

1. 1
   Baithkar gehri saans (1 min)Aankhein band, 5 se 6 lambi saans. Din ki shuruaat shaanti se.
2. 2
   Joints kholna (2 min)Gardan, kandhe, kalaai, kamar aur ankle ko dheere dheere ghumayein.
3. 3
   Marjariasana (1 min)Raat bhar ki akdan kamar se nikalti hai.
4. 4
   Adho Mukha Svanasana (1 min)Ulta V. Pairon ke peeche aur kandhon ka stretch.
5. 5
   Surya Namaskar (5 min)3 se 5 round, saans ke saath. Steps yahan dekhein.
6. 6
   Vrikshasana (1 min)Ek pair par balance, dono taraf. Focus aur pairon ki taakat.
7. 7
   Trikonasana (1 min)Dono taraf. Kamar ke side aur jaanghon ka stretch.
8. 8
   Anulom Vilom (2 min)Mann ko shaant aur saaf karta hai. Tarika yahan.
9. 9
   Shavasana (1 min)Ek minute ka aaram, phir din shuru.

Subah body thodi akdi hoti hai, isliye pehle 2 se 3 minute warm-up zaroor karein aur kisi bhi asana mein jhatka na dein. Koi injury ya health problem ho toh pehle doctor se poochhein.

Roz kar paane ke liye tips

• Mat raat ko hi bichha kar rakhein. Subah sochne ka time nahi milega.
• Uthkar ek glass paani piyein, phir mat par.
• Phone dusre kamre mein. Notifications 15 minute intezaar kar sakti hain.
• Kisi din sirf 5 minute ho sakein, toh 5 minute karein. Aadat zero se behtar hai.

Raat ko neend achhi nahi aati toh sone se pehle ka routine bhi try karein. Aur agar akele roz karna mushkil lagta hai, toh live batch ka fixed time aur group bahut madad karta hai.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.