Suffering from Back Pain?

Here’s How 15 Minutes of Surya Namaskar a Day Helped Me Heal

My Breaking Point: –

Last year, I was that person. You know the one—hunched over a laptop for 10 hours straight, surviving on coffee, complaining about back pain but doing absolutely nothing about it. Every morning I’d wake up stiff. By evening, my lower back would scream at me. I kept asking my doctor friends, “Isn’t there a pill for this?” I’d scroll through my phone looking for quick fixes. “Some exercise that doesn’t actually need me to exercise?” Yeah, I was that delusional.

Then one day, my colleague looked at me struggling to get up from my chair and said something that hit hard: “You’re 32 and moving like you’re 70. What’s your plan for the next 30 years?”

Ouch. But she was right.

We live in strange times, don’t we?

Everyone’s busy, stressed, sitting too much, moving too little. Work from home blurred all boundaries. We’re on screens constantly. Our bodies are paying the price. I needed something that worked for modern life. No gym commute. No expensive memberships. No hour-long routines

I’d quit after three days. That’s when I remembered my grandmother talking about Surya Namaskar.”12 rounds, beta. That’s all you need.”

I’ll be honest—I was sceptical. But I found a good YouTube tutorial, learned the postures over a weekend, and just started. Week one was rough. My body had forgotten how to move. But by week three?

Different story.

 My back pain? Gone.

 Not reduced—actually gone.

 My breathing improved (didn’t even know it was shallow before).

 Core got stronger without a single crunch.

 Flexibility came back.

 Even my posture fixed itself naturally.

The best part? It took 15 minutes. Sometimes even 12 if I was rushing.

Look around. Everyone’s dealing with the same stuff—bad posture from phone use, stress, weight gain, energy crashes, poor sleep. We’re sitting ourselves to death, literally. Surya Namaskar addresses all of it in one go. It’s not some trendy workout that’ll be replaced next month. It’s been around for centuries because it actually works. And here’s the thing about those 15 minutes—they’re not just exercise minutes. They’re the minutes that make the other 23 hours and 45 minutes of your day better. You move better, think clearer, stress less.

Forget the chants if they intimidate you. I still don’t do them. Just focus on the 12 postures done correctly. Find a coach or a solid online tutorial. Spend one weekend learning proper form—this part is non-negotiable. Bad form means no results and possible injury. Then just show up every morning. That’s it. Don’t overthink it. Early morning works best (that whole gathering energy from nature thing might sound woo-woo, but mornings just hit different). But honestly? Any time you can consistently do it is the right time.

1. Strength Exercises + Diet + Emotional Management – New Mother (English)

https://mydvija.com/product/strength-exercises-new-mother-english/

2. 100 Days Weight Loss & Fitness Challenge With Mydvija

https://mydvija.com/product/100-days-weight-loss-challenge-with-mydvija-100-days-weight-loss-challen/

3. Pregnancy & New Mom Meditation- (Sunday) Sessions

https://mydvija.com/product/pregnancy-new-mom-meditation-4-sunday-sessions/

When I began acting instead of creating excuses, my life completely altered. It was because of Surya Namaskar. I’m not special. My schedule’s still crazy. My work’s still demanding. But I found 15 minutes because I decided those 15minutes mattered. Your body’s going to be with you for the rest of your life. In today’s world, with all its sitting and stress and screens, we need to actively take care of it. So what’s it going to be? Another year of back pain and asking for quick fixes? Or 15 minutes starting tomorrow?

The choice is yours. Mine’s already made.

Videos That will help you: –

1. Yoga exercises for Back pain after delivery |c section|breastfeeding|strengthening |kegels

https://www.youtube.com/watch?v=MFzsDtQ6KAY&pp=ygUZQmFjayBwYWluIGJ5IHNocnJleWEgc2hhaA%3D%3D

2. 20min exercises for quick back pain relief at home| Are you having back pain?back main pain ho toh?

https://www.youtube.com/watch?v=_CSDqanNPa8&pp=ygUZQmFjayBwYWluIGJ5IHNocnJleWEgc2hhaA%3D%3D

3. Daily workout at home for beginners |women | post-delivery workout in Hindi

https://www.youtube.com/watch?v=rstutOI9ud4&pp=ygUmRGFpbHkgcm91dGluZSBleGNlcmlzZSBieSBzaHJyZXlhIHNoYWg%3D

4. Cesarean ke baad pet kaise kam karen| How to Reduce Belly Fat Post C- Section | Hindi | Workout Flow

https://www.youtube.com/watch?v=vMurYOEpVyI&pp=ygUmRGFpbHkgcm91dGluZSBleGNlcmlzZSBieSBzaHJyZXlhIHNoYWg%3D