Lots of people tell me that while they want to practise yoga, they just can’t get off the sofa. Well, no worries. Yoga can be done by the laziest of the laziest. Just stay where you are and do this routine; I guarantee that you will be abuzz with positive energy afterwards.
1 Surya Bheda (single-nostril breath)
1 Sit up straight in a comfortable, relaxed posture.
2 Close the eyes. Rest your left hand on your knee, with thumb and forefinger together. On the right hand, bend the index and middle fingers, and gently apply pressure to your right nostril with your thumb or fourth finger.
3 Inhale through the left nostril, retain the breath for a moment, remove your hand from your right nostril, cover your left nostril and exhale through the right.
4 Repeat, inhaling through the left nostril and exhaling through the right. Do this for two minutes.
2 Dolasana (pendulum pose)
1 Stand up straight with feet hip-width apart and the arms on either side of the body.
2 Inhale, raising the arms, clasping them just above the head.
3 Exhale and bend over at the waist, keeping hands together.
4 Retain the breath as you swing from side to side, with the forehead tapping first one knee and then the other.
5 Exhale and return to a standing position. Repeat a few more times.
3 Vajrasana (diamond pose)
1 Rest in a seated position with the legs tucked under the body (so your bottom is on your feet).
2 The spine should be straight and the knees close to each other. Sit for one minute.
4 Padmasana (lotus pose)
1 My favourite asana: sit up straight in a comfortable, relaxed posture, with legs extended in front of you.
2 Bend the right knee, placing the right foot on the left thigh. The sole of the foot should be turned upwards and the heel close to the abdomen.
3 If you are able, repeat on the left side.
4 With legs crossed, bring thumbs and index fingers together.
5 Close the eyes and breathe mindfully, remaining here for a few minutes.
5 Simha Garjana (roaring lion pose)
1 Kneel in a seated position with legs under the body.
2 The spine should be straight and the knees slightly apart.
3 Place palms on knees, keeping arms relaxed.
4 Open the mouth and relax the jaw, allowing the tongue to hang loosely.
5 Breathe through the nose and mouth.
6 Engaging the core and contracting the abdominal muscles, retain the breath for a few seconds.
7 Exhale and relax.
8 Repeat for two minutes.
6 Sarpasana (snake pose)
1 Lie on your stomach with legs straight and feet together.
2 Interlace the fingers behind the back and place chin on the ground.
3 Inhale and raise the chest, keeping the gaze straight ahead.
4 Imagine the hands are being pulled from behind.
5 Stay here and breathe. Hold this for as long as you are comfortable, even if just a few seconds.
6 Come down, take a few breaths and come up again.
7 Shavasana (corpse pose)
1 This is a lazy person’s favourite asana. Lie flat on your back with arms relaxed on either side of the body, palms facing up.
2 The legs should be sprawled outward with the feet apart; the head and neck should be aligned.
3 Inhale and exhale, and relax the entire body.
4 To deepen the relaxation further, contract and relax different parts of the body: feet, calves and thighs, pelvic muscles, buttocks. Clench the fists, contract the arms and relax. Contract the back, the neck, the shoulders, and relax. Lift the head off the ground and relax. Contract the entire body. Contract, contract, contract, and relax. Recite this mentally.
5 Inhale and exhale deeply, counting backwards from 10 gradually down to one.
sourece:-.theguardian