top of page
THE 15-MINUTE CHALLENGE
Surya Namaskar
सूर्य नमस्कार · Salutation to the Sun
Fifteen minutes, every morning. Arrive in the breath, warm the spine, then move through six slow rounds of the twelve postures of the Sun Salutation before resting in stillness. Press start and follow along: each pose is shown, named and timed to the breath.
15 minutes · 12 postures · 6 rounds · All levels
Guided Player
The 15 minutes
0:00 – 1:30
Arrive
Sit comfortably · Settle the breath · Set an intention
4:00 – 13:00
Sun Salutations
Rounds 1–2 slowly, one breath per pose with a pause · Rounds 3–6 flowing with the breath · Legs alternate each round
1:30 – 4:00
Warm-up
Neck and shoulder release · Cat and cow · Downward dog, pedalling the feet · Mountain pose
13:00 – 15:00
Close
Child’s pose · Relaxation · Seated gratitude
The twelve postures (द्वादश आसन)
01
Prayer pose
Praṇāmāsana
प्रणामासन
Exhale
02
Raised arms pose
Hasta Uttānāsana
हस्त उत्तानासन
Inhale
03
Standing forward bend
Pādahastāsana
पादहस्तासन
Exhale
04
Equestrian pose
Aśva Sañcalanāsana
अश्व सञ्चलनासन
Inhale
05
Plank / stick pose
Daṇḍāsana
दण्डासन
Hold the breath
06
Eight-limbed salute
Aṣṭāṅga Namaskāra
अष्टाङ्ग नमस्कार
Exhale
07
Cobra pose
Bhujaṅgāsana
भुजङ्गासन
Inhale
08
Downward dog
Adho Mukha Śvānāsana
अधोमुख श्वानासन
Exhale
09
Equestrian pose
Aśva Sañcalanāsana
अश्व सञ्चलनासन
Inhale
10
Standing forward bend
Pādahastāsana
पादहस्तासन
Exhale
11
Raised arms pose
Hasta Uttānāsana
हस्त उत्तानासन
Inhale
12
Prayer pose
Praṇāmāsana
प्रणामासन
Exhale
Practise with care
Move slowly and keep the breath smooth. If the breath becomes strained, rest in child’s pose and rejoin on the next round.
-
Bend your knees in the forward folds as much as you need. The spine matters more than straight legs.
-
Lower your knees in plank, or step back one leg at a time.
-
Keep the backbends small if you have back or neck concerns.
-
If you are pregnant, have high blood pressure, a heart condition or a recent injury, check with your doctor first and practise the gentler options.
bottom of page