Very Simple Yoga - For ones curious to learn on their own

Very simple Yoga

Part 1

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

Surya Namaskar

Pic source – Yogawiz.com

Surya Namaskar Mini yoga module, great for

beginnersWarms up the body and integrates

the body, mind and breath.Builds flexibility, balance and good

energy Includes stretches, compresses and

muscle useGood for digestive and respiratory

organs

Namaskar

Source – Yogawiz.com

Start in a standing position, facing the sun.

Feet touching each other, palms joined together, in

prayer pose

Ardha Chandrasana


Deep inhalation, raise both arms above your head and

tilt slightly backward arching your back

Padangusthasana


With a deep exhalation, bend forward and touch the mat, both palms in line with your feet, forehead touching your

knees

Surya Darshan


With a deep inhalation, take your right leg away from

your body, in a big backward step.

Both your hands should be firmly planted on your mat, your left foot between your hands, head tilted towards

the ceiling.

Purvottanasana


With a deep inhalation, take your right leg away from

your body, in a big backward step.

Both your hands should be firmly planted on your mat, your left foot between your hands, head tilted towards

the ceiling.

Adho Mukha Svanasana


With a deep exhalation, shove your hips and butt up towards the ceiling, forming

an upward arch.

Your arms should be straight and aligned with your head.

Sashtang Dandawat


With a deep exhalation, lower your body down till

your, forehead, chest, knees, hands and feet are touching

the mat, your butt tilted up

Take a normal breath in this pose

Bhujangasana


With a deep inhalation, slowly snake forward till

your head is up, your back arched concave, as much as

possible

Surya Darshan


Inhaling deeply, bring your right foot in towards your

body, in a big forward step

Both your hands should planted firmly on your mat,

right foot between your hands, head tilted towards

the ceiling

Padangusthasana


Exhaling deeply, rise up and touch the mat, keeping both your palms in line with your feet, forehead touching your

knees

Ardha Chandrasana


Inhaling deeply, raise both your arms above your head and tilt slightly backward

Namaskar


Return to stand facing the sun, both feet touching, palms joined together, in

prayer pose

Notes You can start very slow even doing one Surya Namaskar a day

Try and do it everyday or a couple of times a week

Don’t be guilty when you don’t do it

You can graduate to whatever number works for you

Let it grow on you, nice and slow

Very Simple Yoga - For ones curious to learn on their own

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Transcript of Very Simple Yoga - For ones curious to learn on their own