Very simple Yoga

Part 2

Sairee Chahal@sairee

You should look at these slides if

You have heard about the goodness of yoga

You are interested in YogaHaven’t found the time or

motivation to learn with a group or a teacher

Would like to make small beginning

DisclaimerThese slides are personal

learning from the web and friends, from which I have benefitted

These are not prescriptive or medically accurate, do consult your doctor or coaches if you have special cases of medical history

What do you need to startA quiet motivation and

curiosity

A peaceful corner in your house or outdoors

Yoga mat / water bottle / towel

Re-energizing especially if you have a desk job

Can be done anytime, unless you have just had a very heavy meal

Stretch your muscles and relax the body

Can be picked up in any particular order and can be done as many number of times

Don’t over tire yourself. Enjoy deeply.

Adho Mukha Svanasana

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Downward-facing dog, move into an inverted V, hands outstretched in front and

you, lift the hips and ground the feet into the floor.

All the fingers into the floor and point them forward,

bring your attention to the breath as you enjoy the

stretch for 30-60 seconds

Hugely relaxing, if you do only one pose, it can be this

Tadasana

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Comfortable standing position with feet hips-width apart, bring your hands up over your head with palms facing forward and thumbs hooked as you bend gently

backwards and breathe deeply

Matsyasana

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Bring your hands under your hips and lean back to prop

yourself up on your forearms. Then, lift the chest

above the shoulders and drop the head back to the

ground behind you.

Breathe deeply and rest in the pose for 15-30 seconds

Uttanasana

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Stand with feet at hips-width distance, and slowly bend

forward from the hips to come into the forward bend

Marjaryasana & Bitilasana

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Start with hands and knees on the floor in a

tabletop position with a neutral spine. On the

inhale, round the spine and curve up into your

cat pose. On the exhale, arch the back and lift the chest to

come into a cow pose.

Great reliever for headaches

Baddha Konasana

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Sit up tall with the soles of the feet

touching and knees spreading open,

bringing the feet in toward the pelvis and clasping your hands around your feet.

Flap the knees up and down several times like butterfly wings, then sit

still and focus the weight of the hips and thighs into the floor,

easing pain in the sciatic nerve

Balasana

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Sit down with your legs folded beneath you, toes touching and

knees spread apart from each other. Drape

your chest down between your thighs,

bringing your forehead to the floor and either

extending the arms out in front of you or

resting them by your sides.

Breathe deeply and rest in the pose for as long

as desired

Ananda Balasana

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Happy Baby Pose is accessible even for beginners, but still

provides an excellent stretch for the hip

joints, which can get stiff from too much

sitting.

Lie down on your back, draw the knees into your chest and grab your feet from the

inside, pulling them down so the knees

extend on either side of your torso.

Sitali Breathing

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Stick your tongue out and curl up its outer

edges. (If you're having trouble tongue curling, try your best and form a slight “O” with the

mouth). Inhale through the

mouth, letting the air pass over the tongue, feeling a cool breath,

and then exhale through your nose.

Long rhythmic breathing for three

minutes

Notes If you spend long hours sitting, these yoga asanas will help

Do them everyday or a couple of times a week

Don’t be guilty when you don’t do it

Watch out for how you feel when you do it

Let it grow on you, nice and slow