10 Yoga Stretches While You Watch TV

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Feet Sitting

  • Kneel with your legs, feet, and ankles together.
  • Curl your toes under -- making sure you get the little ones, too -- and sit back on your heels.
  • To decrease the intensity, keep your fingers on the floor.
  • To intensify the stretch, tie a necktie around your ankles to hold them together.
  • Hold for 15 to 20 seconds; release, rest, and try again.

Pre-Lotus Position

  • Sit with your back at the wall or against a couch, and your legs extended.
  • Bend your left knee and place your calf so it is parallel to the wall or couch.
  • Bend your right knee and place your right foot on your left knee. Extend your lower back and lift your sternum.
  • If your right knee is far from your left foot, place a book or blanket between your foot and your knee (as shown).
  • If your hips are stiff, sit on a folded blanket.
  • Hold as long as you like, then switch sides.

Cow Face Pose

  • Kneel on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Cross your left knee behind your right knee.
  • Keeping your knees close together, move your feet out to each side.
  • Slowly sit on the floor. If you can't reach the floor, sit on a book or blanket.
  • If the right knee comes up high, place a book under your foot.
  • Whenever you are ready, come out of the pose onto all fours again, and switch the cross of your knees.

Rock the Baby

  • Sit in a chair, keeping your back as straight as possible.
  • Bring your left leg up, close to your chest.
  • Place your left foot in your right hand and your left knee in your left hand.
  • Move your leg from side to side, as though you are rocking a baby.
  • If you cannot get your calf even with your chest, don't worry. That will come with practice.
  • Make sure you rock this baby's twin brother or sister! (In other words, switch sides.)


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