verysimple yoga part 2 - set of yoga asanas that can be practiced anytime, aid in relieving stress...
DESCRIPTION
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.TRANSCRIPT
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
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
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
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
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
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
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.
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