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 Yoga
Haven’t found t...
Disclaimer
These slides are personal learning
from the web and friends, from
which I have benefitted
These are not presc...
What do you need to start
A quiet motivation and curiosity
A peaceful corner in your house
or outdoors
Yoga mat / water...
Re-energizing especially if you
have a desk job
Can be done anytime, unless you
have just had a very heavy meal
Stretch ...
Adho Mukha Svanasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Downward-facing dog, move
into ...
Tadasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Comfortable standing position
with feet hip...
Matsyasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Bring your hands under your
hips and lean...
Uttanasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Stand with feet at hips-
width distance,
...
Marjaryasana & Bitilasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Start with hands and
knees...
Baddha Konasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Sit up tall with the soles
of the fe...
Balasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Sit down with your legs
folded beneath you,...
Ananda Balasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Happy Baby Pose is
accessible even f...
Sitali Breathing
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Stick your tongue out and
curl up i...
Notes
 If you spend long hours sitting,
these yoga asanas will help
 Do them everyday or a couple of
times a week
 Don’...
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Verysimple Yoga Part 2 - set of yoga asanas that can be practiced anytime, aid in relieving stress and tiredness of a desk job. Build flexibility

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These are some simple yoga asanas which can be done easily. Great for a lot of us who have a sedentary lifestyle or want to make small beginnings towards fitness and flexibility.

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Verysimple Yoga Part 2 - set of yoga asanas that can be practiced anytime, aid in relieving stress and tiredness of a desk job. Build flexibility

  1. 1. Very simple Yoga Part 2 Sairee Chahal @sairee
  2. 2. You should look at these slides if You have heard about the goodness of yoga You are interested in Yoga Haven’t found the time or motivation to learn with a group or a teacher Would like to make small beginning
  3. 3. Disclaimer These 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
  4. 4. What do you need to start A quiet motivation and curiosity A peaceful corner in your house or outdoors Yoga mat / water bottle / towel
  5. 5. 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.
  6. 6. Adho Mukha Svanasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  7. 7. Tadasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  8. 8. Matsyasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  9. 9. Uttanasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html Stand with feet at hips- width distance, and slowly bend forward from the hips to come into the forward bend
  10. 10. Marjaryasana & Bitilasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  11. 11. Baddha Konasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  12. 12. Balasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  13. 13. Ananda Balasana http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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.
  14. 14. Sitali Breathing http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html 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
  15. 15. 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

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