These slides contain the basics of starting a simple yoga routine for yourself. I always felt the need for someone to simplify yoga for better uptake. Have these slides on your desktop / tablet / phone and use them everyday anywhere.

1. Very simple Yoga
Part 1
Sairee Chahal
@sairee

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. Surya Namaskar
Pic source – Yogawiz.com

6. 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

7. Namaskar
Source – Yogawiz.com
Start in a standing position,
facing the sun.
Feet touching each other, palms
joined together, in prayer pose

8. Ardha Chandrasana
Source – Yogawiz.com
Deep inhalation, raise both arms
above your head and tilt slightly
backward arching your back

9. Padangusthasana
Source – Yogawiz.com
With a deep exhalation, bend
forward and touch the mat,
both palms in line with your
feet, forehead touching your
knees

10. Surya Darshan
Source – Yogawiz.com
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.

11. Purvottanasana
Source – Yogawiz.com
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.

12. Adho Mukha Svanasana
Source – Yogawiz.com
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.

13. Sashtang Dandawat
Source – Yogawiz.com
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

14. Bhujangasana
Source – Yogawiz.com
With a deep inhalation, slowly
snake forward till your head is
up, your back arched concave,
as much as possible

15. Surya Darshan
Source – Yogawiz.com
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

16. Padangusthasana
Source – Yogawiz.com
Exhaling deeply, rise up and
touch the mat, keeping both
your palms in line with your
feet, forehead touching your
knees

17. Ardha Chandrasana
Source – Yogawiz.com
Inhaling deeply, raise both your
arms above your head and tilt
slightly backward

18. Namaskar
Source – Yogawiz.com
Return to stand facing the sun,
both feet touching, palms joined
together, in prayer pose

19. 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