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.

1. Very simple Yoga
Part 2
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. 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.

6. 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

7. 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

8. Matsyasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
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

9. Uttanasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
Stand with feet at hips-
width distance,
and slowly bend forward
from the hips to come into
the forward bend

10. Marjaryasana & Bitilasana
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
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

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