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3 Quick Yoga Aasans

Here are some great yoga aasanas you can do while watching television - without interrupting your time for leisure. Could anything be easier?


  1. This is the classic lotus pose, in which one has to sit with both legs crossed, and ankles placed on the opposite thigh. 
  2. Keep your back straight, and your hands stretched out in front of you on both knees, without bending them at the ankles. 

This pose is excellent for the spine, kidneys, abdomen and pelvis. In fact, it is supposed to be one of the most beneficial yogic poses. It also eases the pain of childbirth, so if you are planning a pregnancy, it makes sense to start doing the padmasan starting from now! 

Don't overdo it all at once. The first day, sit in the pose for a few seconds - that may be all you can manage. The next time, try for a little longer. Keep increasing the duration till you can sustain the pose without feeling any strain. While you can definitely sit like this while watching the television, we recommend that you sit in a quiet room, and try to meditate. Concentrate on a word like "Om" or anything else that suits you, and keep repeating it mentally. This will calm your brain and relax your mind. 

If you have suffered from a leg or thigh injury, do this pose under the guidance of a yoga instructor. 


This is a great pose that can be done any time of the day, irrespective of whether you have just eaten. 

  1. Sit on the mattress with your legs stretched out in front. 
  2. Bend your legs at the knees and bring them under you. 
  3. Sit on your heels. 
  4. Slowly flatten your feet, parting them slightly at the ankles, till your buttocks are resting on the underside of your feet. 
Hold this pose for as long as possible - which will probably be just a few seconds the first time. Try again after a few minutes, and sit in this position for at least one minute. Slowly increase the duration everyday, till you can sit comfortably for half an hour in this position. It is excellent for digestion, so if you have any problems with gas, you should definitely give Vajrasan a shot. 

Don't do this Aasan if you suffer from heart ailments or any leg/ankle injury, unless you are supervised by a yogic guruji. 

Janu Sirsasana

The classic yoga stretches are excellent for the back as they stretch the spine. This pose also stretches the leg muscles and it simulates the liver, kidneys and groin. In addition, it calms the mind and simulates the brain. 

  1. Sit, keeping your legs stretched out straight in front of you.
  2. Bend your left knee outward, bringing your left foot inward so it rests against your inner right thigh and groin. 
  3. Bend forward till you touch the toes of your right foot, without bending the right knee. 
  4. Keep stretching till you touch your head to your knees. This may not be possible initially, and would take a few days of practice. 
  5. Repeat with the left foot. 
  6. Once you've done this, you could try touching your head to your knees with both feet stretched out straight in front of you. This is even harder to achieve. 
  7. Stretch gradually. Don't jerk. This will only injure your ligaments defeating the purpose. 

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