Simple Yoga Complex for beginners for 15 minutes

Simple Yoga Complex for beginners for 15 minutes

In this publication, you will notice a simple set of yoga for beginners practitioners who do not have special pre-training. Asanas used in this complex are collected in a balanced sequence and are accessible to almost every person. The training lasts 15 minutes.

Simple yoga сomplex (video)

Video on Russian language. Turn on the subtitles in English.



For the convenience of self-practice and in the absence of the opportunity to engage in video, you can use these collages asanas, which consists of this simple complex of yoga.

Simple yoga сomplex for a very beginner for 15 minutes

1. Lite sequence “Surya Namaskar”

Simple Yoga Complex for beginners

1 — urdhva uttanasana;
2 — uttanasana;
3 — utkatasana;
4,6,11 — adho mukha shvanasana;
5,7 — virabhadrasana;
8 — chaturanga dandasana;
9 — bidalasana;
10 — marjariasana;
12 — ardha navasana;
13 — ardha urdhva dhanurasana;
14 — pavanamuktasana.



2. The main complex of asanas to maintain and strengthen the health of the whole body

Simple yoga сomplex for a very beginner

1 — urdhva uttanasana;
2,4 — uttanasana;
3 — urdhva uttanasana (the change of position of the fingers in the wrist lock);
5,6 — tiryak tadasana;
7,8 — ardha matsyendrasana;
9 — chaturanga dandasana
10,12 — bidalasana;
11, 13 — ardha kurmasana;
14 — ardha urdhva dhanurasana;
15 — pavanamuktasana;
16 — shavasana.

After performance of this simple complex of asanas, qualitatively rest in shavasana within 2-5 minutes.

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