Watching World Cup? Try these yoga poses

Shameem Akthar, yogacharya, trained with  Trivandrum's Sivanananda Yoga Vedanta Center, leads you through five yoga poses that can be done while watching TV.

As stated in this column earlier, a sedentary life-style is as injurious to health as heavy smoking. So while watching the world cup or while passing time before TV to just relax you may wish to incorporate a complete body work-out that also releases tensions, eases stiffness and boosts blood circulation. A five-minute yoga break, during the ad breaks, is a great way to combine passive watching with active yoga. You may also include this as part of your work space, to take stretch breaks while at the desk.

These poses are all classics, modified to create similar, though reduced benefits in the body. They are also selected because you are not required to do the necessary warm-ups as with more intense poses on the mat.

They also cover the entire body if done sequentially, from the neck to the legs, all of which tend to get stiff, blocking circulation, while you sit still for too long. Other benefits include postural corrections, improved breathing, gentle de-stress and a better ability to fall asleep post-TV time.

Watching television (or computer screen) for long can affect the pineal gland adversely, causing insomnia or disturbed sleep.

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com. Follow Shameem's yoga products on her online shop Yogatique on Rediff Shopping here. Shameem's second book Yoga in the workplace, with photographs by ace photographer Fawzan Husain, is now available at online shops and bookshops across the country.

Disclaimer: This column just shares the columnist's passion for yoga which is ideally learned under the guidance of an expert.

May be done seated or standing  Inhale.  Exhale. Drop right ear gently to the right shoulder. Inhale, straightening the head. Ensure that your head is not tilting. Do not do forcefully and reach as far down only as is possible. Include breathing for better focus. But may also be done with normal breathing. Do thrice. Repeat for left side.
 
Benefits: Releases stiffness along the neck. Promotes better blood circulation (since major arteries run through the  neck). De-stresses  gently. Corrects postural defects that occur when one slumps in front of television. Prevents and controls neck-related problems.

May be done seated on a chair. Normal breathing throughout. Stretch out right leg in front. Turn toes inwards. Push the foot out, as if the reach it flat for wall in front. Hold for a few seconds. Drop foot back to ground. Repeat three to five times. Do for the other leg.
 
Benefits: Boosts blood circulation in leg, which in turns stimulates overall blood circulation including to brain and heart. Mind is refreshed. Legs are toned.

Sit on chair. Place left hand on right knee. Keep knees together. Place right hand behind, on the waist, with right elbow pointed back. Inhale. Exhaling, twist to look over right shoulder. Hold for a few seconds, with normal breathing. Inhale. Exhaling, twist back to the center. Do a few times. Repeat for the left side.
 
Benefits: Complete de-tox pose, though with milder effects than the classical version. Gives a gentle sideways traction to the spine. Releases tensions along entire spine. Prevents spinal problems. Boosts digestion. Squeezes fat from liver, to help lose weight, boost metabolism.

May be done seated, or standing. Hold hands as shown, cupping either elbow with opposite hands. Inhale. Exhaling lower head between the hands as shown. Breathe normally in final pose. Hold this for a few seconds. Repeat a few times.

Benefits: Sends a gush of blood to face, keeping it clear. Blood circulation is boosted to brain, stimulating and resting it. Works out arms, if held aligned as shown. Works the upper back, releasing tension lodged in the neck and shoulder region.

May be done seated or standing. Place hands overhead as shown, inhaling. Exhaling, stretch the arms as high as you can, looking at hands by tilting head lightly. Breathe normally in final pose.

Hold for a few seconds.Inhale, exhaling drop hands back to side.  Repeat a few times.
 
Benefits: A complete body stretch, if done standing. If seated, stretches upper body, till hips. Is a cure-all pose, healing and controlling several chronic ailments of the spine, digestion, circulation. Releases tensions.