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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 Yoga
?Haven��t found the time or
motivation to learn with a group
or a teacher
?Would like to make small
beginning

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

What do you need to start
?A quiet motivation and curiosity
?A peaceful corner in your house
or outdoors
?Yoga mat / water bottle / towel

Surya Namaskar
Pic source �C Yogawiz.com

Surya Namaskar
?Mini yoga module, great for
beginners
?Warms up the body and integrates
the body, mind and breath.
?Builds flexibility, balance and good
energy
?Includes stretches, compresses and
muscle use
?Good for digestive and respiratory
organs

Namaskar
Source �C 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

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

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