This document provides instructions for simple yoga poses that can be done at home or at a desk job to relieve stress and tension. It describes poses like downward-facing dog, mountain pose, cat-cow, happy baby, and others that stretch and relax different parts of the body. The poses can be done in any order and as many times as desired for short stretches. Proper form and breathing are emphasized for maximum benefits with minimal time commitment.
Similaire à 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
Similaire à 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 (20)
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. 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. 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. 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.
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. 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. 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. 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. 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