15 Minute Yoga that is easy peasy - just right for beginners

15 Minute Yoga Warm-Up

1. Butterfly Pose (Fatingasana)

Time: 2 to 3 minutes

Sit on the floor bend the knees and bring the soles of the feet together. Place the arms between the legs using the hands to grip the feet. Bring the heels in as close to the body as is possible. Gently bounce the legs on the floor for two to three minutes. Become a butterfly gathering nectar in a beautiful field. Butterfly stimulates and stretches the pelvic area .

2. Spinal Flex (Camel Ride)

Time: 2 to 3 minutes

Start in yoga's rock pose sitting on the heels with hands on the thighs, the spine is straight, chin tucked in.. If you cannot sit in the rock pose sit tall in easy pose with the legs crossed.

Spinal flex helps to bring flexibility to the spine and creates tapa that activates, energizes and moves Kundalini. The head and shoulders should remain fairly stable. This yoga flex should be concentrated at the 3rd lumbar vertebrae of the spine and in vagrassan at the 4th vertebrae. Spinal flexes help to increase the spine's flexibility and are excellent warm-up exercises for yoga poses such as shoulder stand and cobra pose.

3. Cat Cow (Bilikasana)

Time 2 to 3 minutes

This yoga exercise has two parts and is done on the hands and knees. Start on the knees and hands. Inhale as you flex the spine down and bring the head up like a contented cow (cow pose). Exhale and flex the spine up with the head down to the neck (keeping the arms straight) and become an angry cat(cat pose). Cat pose massages the kidneys and removes uric waste. It makes the spine flexible and firms the stomach muscles.

4. Child's Pose (Vajrasana)

Time: 2 to 3 minutes.

Sit on the heels with the knees spead far apart. Bring the forehead to the ground. Take your arms down to your side and rest the backs of the hands on the floor. This posture frequently follows poses that flex the spine backwards. It aids the bloodflow. Try to relax totally in this position. This exercise stimulates Ajna Chakra (the third eye) and cleanses the eyes

The above basic 15 minute yoga poses give you a taste of the benefits of regular yoga practice.