Others argue though that TV results in scattered focus, preventing us from getting better at it and reaping the full benefits of exercise. Also, that the distraction and insufficient attention to the body can lead to injury. Worse, that going through the motions distractedly keeps us stressed and can lead to anxiety.
NOW APPLY THIS TO YOGA
If there is this ambiguity even for workouts, how much truer is it for Yoga where being-in-the-body, mindfulness, and coordination with breathing are essential requirements? “No, noooooooo!” is the response of an experienced Yoga teacher when asked if Yoga poses can be performed while watching TV. This is because one of the main differences between exercise and Yoga practices is awareness, she explains. To promote Yoga this way is a “marketing gimmick” in her view.
LET’S FLIP THE LOGIC
How about flipping the logic? Instead of making Yoga more enjoyable through TV, one could make TV-time productive by using some Yoga techniques that are possible to execute — and will yield benefit — while one remains ‘distracted’.
What are some purposes that Yoga could serve and which practices are to be used? Here are some suggestions:
Don’t Be a Slouch Potato
Watch the show sitting in Vajrasana: To recount, the benefits are better digestion, improved blood circulation in the lower abdomen, increased circulation in the upper body i.e. the lungs, heart and brain as blood flow is reduced to the lower body. The back remains effortlessly straight, and it provides fixity of base and a feeling of harmony in the body.
How to do it: Sit on a sofa, couch or bed (the cushion or mattress shouldn’t be too soft) and come into a kneeling position, toes placed together at the back. *Carefully lower the body to sit into the hollow formed by the heels. *Ensure the back is straight, thighs and knees together, and the shoulders are relaxed. *Place the palms on respective thighs, close to the knees. *Breathe normally and watch your TV show.
Breathe!
Full breathing: Any involvement leads to attachment and further to excitement. Excited emotions cause the breathing to be fast and irregular. Be aware of your breathing — is it shallow, are you holding your breath at times? Correct yourself.
*Take a deep breath that fills your abdominal cavity. *Exhale completely. *Repeating this a few times will calm the breath and, in turn, the mind. *Periodically bringing your awareness back from the TV to your body and breathing will help you take control of your mind and keep emotions in check.
Conscious relaxation: Also, watch your body to see if the excitement has resulted in tense muscles in the abdomen, the jaw, the face, the brow, and the shoulders. *Correct your posture. *Remain relaxed, in a state of equilibrium.
Take Breaks to Rest the Eyes
Eye-cupping: According to Yoga Guru, Dr Hansaji Yogendra, 50 per cent of our body’s energy is lost through the eyes. *To relieve eye-strain, gently rub the palms together to generate heat and place the palms on the eyes in the form of a cup around the eyes. *Stay in this position for five seconds. *You could also press the ‘rim of the cup’ gently, and then release. *Press and release three times. This practice, usually done at the end of Trataka and Pranayama sessions, relaxes and energises the eyes.
Change the range: From time to time, alter the range of your vision and look at something close. *Move your gaze without moving the neck — from the tip of the nose to the right shoulder, then back to the centre and to the left, and back. Similarly move your gaze slowly up and then down. Cup the eyes to provide them warmth.
An Opportunity to Get Joints Moving
Loosening exercises in Dandasana (Staff pose): *Relax your neck with slow, up-down and left-right movements. *Rotate the shoulders clockwise and anti-clockwise. *Make a fist with your hands, release and repeat. *Rotate the wrists clockwise and anti-clockwise. *Fold your arms at the elbows and again stretch them. *Flex your toes inward and outward. *Flex and rotate your ankle joints.
The Butterfly pose: This practice loosens and strengthens the hip and pelvic joints.
How to do it: *From starting position Sukhasana (Easy pose), un-cross the feet and bring the soles, toes and heels together. *Knees point outwards and legs fully rest on the floor. *Clasping the feet with both hands to keep them fixed on the floor, flap the legs up and down as the butterfly flaps its wings. Ensure the back remains straight. *Do this for as long as you can — don’t overdo.
Utilising the Ad Break to Stretch
Parvatasana (seated Mountain pose) with TV volume lowered: This Asana helps to improve circulation, stretch abdominal muscles, reduce constipation, and improve digestion.
How to do it: Sit on a chair with back straight, hands on the sides, feet placed on a rug on the floor, looking ahead. *Inhaling for 3 seconds, stretch both arms upwards from the sides and join them above the head. *Stretch the joined palms upwards; make sure the upper arms touch the ears and the back remains straight. *Maintain this stretched position for six seconds. *Exhaling for three seconds, turn the palms outwards and bring the arms down. *This completes one round. Do 4-5 rounds.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.