Hi, In this 20-minute yoga video, we begin with a mindful 15-minute yoga flow designed to stretch, strengthen, and release tension—perfect for all levels, from beginners to advanced practitioners.
Today’s session includes a blend of standing and grounding postures to improve balance, flexibility, and spinal health, followed by 5 minutes of Alternate Nostril Breathing (Nadi Shodhana) to promote deep calm and mental clarity.
Few Asanas Benefits:
Toe Stand (Padangusthasana Variation)
Enhances balance, strengthens feet and calves, and builds mental focus.
Standing Lower Back Rolling Exercise
Releases lower back tension, improves spinal flexibility, and gently massages the lumbar region.
Standing Forward Bend with Shoulder Opener (Uttanasana Variation)
Lengthens the hamstrings and spine, opens tight shoulders, and calms the nervous system.
Child’s Pose (Balasana)
Touching the forehead to the earth helps ground the mind and body. A sacred posture to reign in the senses and bow to the Divine within. Promotes introspection and surrender.
Heel Stand (Utkatasana Variation)
Strengthens thighs and calves, improves ankle stability, and enhances focus and endurance.
The last 5 minutes of the session are dedicated to Alternate Nostril Breathing (Nadi Shodhana)—a powerful pranayama to balance your energy channels, calm the mind, and reduce anxiety.
🧘️ Overall Benefits:
– Improves posture and flexibility
– Relieves back and shoulder tension
– Increases balance and concentration
– Calms the nervous system
– Enhances breath awareness and inner peace
Make this your daily ritual to stay grounded, centered, and refreshed.
Don’t forget to like, subscribe, and comment if this practice helped you.
Thank you for practicing with me. Stay connected to your breath and your truth.
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Email: popy.akter.bracu@gmail.com
Thank you! Namaste.
20-Min Yoga Flow & Alternate Nostril Breathing
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