August 26, 2015

Yoga for Couch Potatoes.

Some days, I just don’t want to get off the couch.

Either I’m working with my laptop, watching a great episode of The Musketeers (that may or may not lead into a full-out marathon), or I’m sore from my yoga practice the day before and the idea of getting up and sweating it out on my mat makes my eyes tear up a little.

This routine is simple, short, sweet and to the point.

It’s gentle, easy and detoxing: full of twists and lengthening poses that can be done right on the couch—in front of the TV and with the dogs!

Seated Eagle: Sit on the edge of your seat and cross one leg over the other, twisting that top foot behind the leg that is on the floor. Then lift the arms and cross one elbow under the other and lift them up until there is a nice stretch in the shoulders.

Seated Forward Fold: Pull the belly in and move the sitting bones back while folding forward, taking hold of the toes. Keep the feet flexed and the toes pointing up, lengthening the spine as much as possible.

Marichyasana C: Keep one leg straight out in front with the foot flexed (toes pointing up) while hugging the other knee into the chest. Then, pull in the belly and lean the torso forward (over the straight leg) while wrapping the arms behind the back and around the bent knee, holding onto either the fingers or wrapping one hand around the other wrist.

Parivrtta Janu Sirsasana or Revolved Head to Knee: Keep one knee bent so the foot is against the inner thigh and extend the other leg out to the side. Then, inhale the arm up that is opposite to the extended leg and exhale folding down, reaching towards the extended toes. Keep the extended leg’s foot flexed and twist the torso so the gaze is up at the ceiling. Great twist and great for getting into the sides and hips at the same time!

Ankle to Knee or Fire Log Pose: sit tall with a straight spine and sit with one foot stacked over the opposite knee while the other foot is stacked under the opposite knee. Keep the feet flexed! Also, in Fire Log Pose, it’s nice to sometimes fold forward over the legs and reach for the floor or hold onto a coffee table to really get deeper into the hips and stretch out the spine.

And you can always mute the TV and meditate during the commercials!

Enjoy. Relax. Rest. You don’t always have to be sweating buckets to have a good yoga practice. Sometimes you just need to give yourself time to restore.


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Author: Stacy Porter

Editor: Catherine Monkman

Photos: Author’s Own


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