This is for those days where time just escapes you (we all have them!) A nice, calm and present practice may well be the ideal but sometimes that is just the way things work out. And that's ok. You can still reap some benefits from getting into a yoga pose while you're watching TV or binging on Netflix!
There are many different poses that you can do whilst watching TV that release the need for rolling out the mat and getting into the zone. These are for the days when you feel a little tight, unsteady and just need a little zen without full commitment.
1. Wide legged forward fold
Our first pose is the wide legged forward fold. This is a great go-to as it is easy to do whilst watching TV, chatting or relaxing in your living or bedroom!
Start off seated on the floor with your legs out in front of you. Bring your legs wide apart to a point where you can feel a nice stretch and you can hold it there. Keep your feet flexed pointing towards the ceiling, same with your knees. Elongate the spine keeping it nice and straight as you place your hands down on the floor in between your legs. If you can, slowly start to walk your hands out. Just breathe and hold when you reach a point where your back starts to round, wherever that may be.
We find this posture very calming but it also helps stretch the hamstrings and inner thighs. It is also a great one for opening the hips and back of the body.
2. Yogi squat
Next up is the magical yogi squat. You can find us in the yogi squat at very random points in the day because it is so comfortable!!
Stand with your feet slightly wider than hip distance apart and turn your toes out to a comfortable point. As you squat down, make sure your knees track in the same angle as your toes. Place your arms in front of you, in between your knees and use your elbows or hands to keep your knees directly over your ankles. Once comfortable, allow your spine to round and relax your neck.
The yogi squat is known for increasing hip mobility and strengthening the ankles. It is also useful in offering relief to lower back pain caused by menstruation.
3. Sphinx pose
This next pose is a really calming and relaxing pose that is especially good for those who spend the day sitting at a desk.
Begin lying down on your front and place your shoulders above your elbows. Allow the shoulders to come down away from the neck and push down into the floor for a subtle lift in the chest.
The sphinx pose is great for stretching the front of the body, mainly the abdomen and hip flexors but it also helps with spinal mobility.
4. Bound angle pose
Last but definitely not least, we have the bound angle pose. A great one to add in and perfect as it does not require you to even take your eyes off your fave series!
In a seated position, bring the soles of your feet together, as close to your pelvis as is comfortable. Allow your knees to fall out to the sides and lengthen your spine. Hold onto your feet with your hands. If available to you, fold forward from the hips, keeping your spine long, bringing your chest down towards your feet.
The bound angle pose is also great for increasing hip mobility and stretching the inner thighs. Its quite a relaxing pose too!
5. Reverse prayer
Last but definitely not least, we have reverse prayer. This is an incredible pose to counteract the effects of long periods of sitting, particularly at a desk or in front of a laptop, which can cause slouching of the shoulders.
The reverse prayer pose opens up the entire chest, whilst releasing tension from the shoulders. It is also an incredibly easy pose to do whilst sitting and watching TV, or even when at your desk at work.
To get into the pose, bring your arms behind your back, joining the fingertips and pressing the palms together. If the stretch is too much for you, you can also try a variation: simply holding opposite elbows behind your back, which will give you a more moderate version of the stretch.