Shooter Manu Bhaker recently broke the internet and headlined India’s result for the third day in a row at the Paris 2024 Olympics for bagging the bronze medal and becoming the first Indian athlete to win two medals in a single Olympics edition.
Watching the Olympics is an exhilarating experience, full of inspiring moments and incredible athletic feats. But while enjoying these spectacles from the comfort of your couch, why not incorporate some movement of your own? Yoga is a great way to stay active and mindful, even during a marathon viewing session. Here are some simple yet effective yoga poses you can do while watching the Olympics, ensuring you remain both entertained and engaged:
Seated Cat-Cow Stretch (Marjaryasana-Bitilasana)
Start with a gentle warm-up for your spine. The Seated Cat-Cow stretch helps improve flexibility and release tension in the back and shoulders.
How to do it:
- Sit comfortably at the edge of your seat with your feet flat on the floor.
- Place your hands on your knees.
- As you inhale, arch your back, lift your chest, and tilt your pelvis forward, looking up to the ceiling. This is the Cow pose.
- As you exhale, round your spine, tuck your chin to your chest, and draw your navel towards your spine. This is the Cat pose.
- Continue this movement for five to ten breaths, synchronising your movements with your breath.
Seated Forward Bend (Paschimottanasana)
This pose stretches the back and hamstrings, providing a calming effect perfect for unwinding.
How to do it:
- Sit at the edge of your seat with your feet hip-width apart and flat on the floor.
- Extend your arms forward and slowly hinge at the hips to fold forward over your legs.
- If you can, reach down to hold your ankles or place your hands on your shins.
- Relax your head and neck, allowing them to hang naturally.
- Hold this position for five breaths, focusing on deep, steady breathing.
Seated Pigeon Pose (Eka Pada Rajakapotasana Variation)
The Seated Pigeon Pose is excellent for opening the hips and relieving tension from sitting.
How to do it:
- Sit with your back straight and your feet flat on the floor.
- Lift your right leg and place your right ankle on your left thigh, just above the knee.
- Keep your right foot flexed to protect your knee.
- Gently press down on your right knee to deepen the stretch.
- Hold for five breaths and then switch sides.
Seated Twist (Ardha Matsyendrasana)
A seated twist helps to stretch the spine, shoulders, and hips, promoting digestion and relieving tension.
How to do it:
- Sit upright with your feet flat on the floor and knees together.
- Place your right hand on the back of the chair and your left hand on the outer side of your right knee.
- Inhale and lengthen your spine, then exhale and twist to the right, looking over your right shoulder.
- Hold for five breaths, then slowly return to the centre and repeat on the other side.
Seated Eagle Arms (Garudasana Arms)
This pose targets the shoulders and upper back, areas that often hold tension.
How to do it:
- Sit comfortably with your feet flat on the floor.
- Extend your arms in front of you and cross your right arm over your left at the elbows.
- Bend your elbows and try to bring your palms together, or hold onto opposite shoulders if that is not possible.
- Lift your elbows up while keeping your shoulders down and away from your ears.
- Hold for five breaths, then switch arms.
This simple exercise strengthens the core and lower body while improving circulation.
How to do it:
- Sit at the edge of your seat with your back straight and hands resting on the chair for support.
- Engage your core and extend your right leg out in front of you.
- Hold for a few breaths, keeping your leg straight and toes pointed.
- Lower your leg slowly and repeat with the other leg.
A great way to relieve tension and improve flexibility in the shoulders and upper back.
How to do it:
- Sit comfortably with your back straight.
- Extend your right arm across your chest and hold it with your left arm, either at the elbow or above it.
- Keep your shoulders relaxed and breathe deeply.
- Hold for five breaths, then switch sides.
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