10 Yoga Poses You Can Do in Front Of the TV - Monthly Yoga With Abi

May 23, 2017
by Abi Carver  
Screaming Toe Pose. Photo Credit fionapeters

This month I’m going to show you 10 poses you can do while you're relaxing in front of the TV. I was in two minds about writing this article, because yoga might be one of the only chances you get to not be distracted. To have a few minutes of peace and quiet when you’re totally focused on what’s going on inside your body and mind. However, there are a few reasons that I wanted to show you.

1. Posture. Maintaining poor posture throughout the day is as detrimental to your body as riding your bike can be. So by doing these poses while you’re sitting for a prolonged period, you’re putting your body in different positions that will help to reduce tightness and correct muscular imbalances.

2. Time. I know it’s hard to find 15 minutes every day to work on stretching and mobility, so this way you can kill two birds with one stone.

3. Motivation. For most of you, I’m guessing you wouldn’t describe yoga as fun. You may feel amazing after you do it but you could probably do with an extra kick in the pants to actually get it done. This way if you don’t feel like doing a full 15-minute session, you can still get in some key recovery work.

Here are the poses, starting with your feet. Hold each of them for 2-5 minutes, breathing in and out through your nose.

1. Screaming Toe Pose

Screaming Toe Pose stretches the toes arches and ankles. Photo credit charleysmith

- This pose stretches your toes, arches, and ankles.
- As with every single pose, it’s crucial that you keep your spine straight. Your hips, shoulders, and ears should all be in a straight line.

2. Cow Face

Screaming Toe Pose with triceps and lat stretch. Photo credit charleysmith

- For bonus points, you can add in a shoulder and triceps stretch.

3. Easy Pose

Easy Pose opens up the hips. Photo credit charleysmith

- Sitting cross-legged is a great way to increase external rotational in the hips. However, you must maintain a straight spine.
- Sit up on a cushion or 2 or 3 until your hips are in line with or above your knees. You don’t need to exert any pressure on your knees. Just sitting like this will allow your hips to open up over time.
- Don’t forget to switch legs.

4. Upper Body Mobility

Views: 2,931    Faves: 26    Comments: 1

- In this position, you can work on your upper body mobility and flexibility—taking your joints through their full range of motion and stretching the muscles. This video will give you some ideas.

5. Sphinx

Sphinx pose eases lower back pain. Photo credit charleysmith

- This pose is great for reversing your rounded over position on the bike and releasing pressure at the lower back.
- Be careful not to collapse in the shoulders.
- Come in and out of this pose as your neck may become fatigued if you stay here for too long.
- Child is the perfect counterpose.

6. Pigeon

Pigeon Pose Hip opener

- You can drop down into Pigeon to stretch your hip flexors, glutes and outer hips.
- If your hips are not level, put a cushion under your bent leg hip and completely relax into the pose.

7. Cat Cow

Cat stretches the upper back and the backs of the shoulders. Photo credit charleysmith

- Come up to Cat Cow to bring some movement into your spine—especially at the thoracic or mid-back.

8. Puppy

Puppy pose stretches the spine shoulders and chest. Photo credit charleysmith

- Drop back into Puppy pose during the ad breaks to stretch your spine, shoulders, and chest.
- You can bring your palms together behind your head in Reverse Prayer to increase the stretch in your lats and triceps.

9. Yoga Squat

Views: 3,980    Faves: 17    Comments: 1

- Yoga Squat is another great position to sit in if you have the flexibility in your ankles and hips. If not, you can stay up on your toes and support your heels on a cushion.
- Twisting here feels really great.

10. Upward Facing Plank

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- This pose is super awkward but so good for stretching your chest and resetting your shoulder blades.
- Practice it every day.


So there are your 10 TV poses. If you practice other similar stretches, please share them in the comments.

You can find full 15-minute yoga sequences in my Yoga for MTB series: vimeo.com/ondemand/yogaforbikers and more poses like this in the Recovery series: vimeo.com/ondemand/yogarelaxationchallenge.

Look after yourselves!

Previous Yoga with Abi:

Loosen Up Tight Hips With 3 Types Of Poses
15-Minute Post-Ride Routine Designed To Optimize Your Recovery
Three Levels of Yoga to Relieve Lower Back Pain
Stretches to Relieve a Tight Chest and Stiff Shoulders
The Most Effective Style of Yoga to Increase Your Flexibility
Easy 15-Minute Yoga Routine To Loosen Up Tight Joints
How To Release Tight Quads And Increase Your Power
How To Release Chronically Tight Hamstrings
A Challenging One-Hour Yoga Flow Class
Take Control of Your Mind and Push Your Personal Limits
Yoga To Relieve Pain In Between The Shoulder Blades
15-Minute Routine To Unlock Tight Hips
15-Minute Yoga Routine To Build Core Strength
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Yoga Routine To Enhance Balance and Agilityl
15-Minute Post-Ride Yoga Routine
8 Quick Yoga Stretches To Do At Work

MENTIONS: @yoga15app


  • 96 6
 I keep looking at these with large ambitions. I don't watch much TV, so maybe Ill start when Abi posts the "10 yoga poses you can do with a beer in your hand".
  • 6 0
 @Eleytheria: Mind...blown. Just another reason to want to move to Canada I guess.
  • 13 0
 Thanks for the content, ive been struggling with nerve damage in my spine after a parachuting accident. Physio and a couple of things I've picked up from your posts has helped me a lot and has now become a big part of my daily routine. I'm starting to feel 23 again rather than 80.
  • 1 0
 Amazing. One of the most important things with injuries is to work out exactly what's going on so that you can stretch the tight spots, strengthen the weak spots, maintain your mobility - and crucially, not doing anything to re-injure yourself. Please be careful with these stretches and make sure you're spending at least 15 minutes a day doing something to help you feel more fit and supple.
  • 12 2
 Does my TV have to be on though? Smile
As always Abi you are a hummingbird that lands
on the rhinoceros horn of Pinkbike's existence.
(In the 40+ trying hard to keep riding/living/loving life demographic at any rate.)
Thank you and a strong healthy season to all!
  • 3 1
 Very well put!
  • 2 0
 Your TV does not have to be on! You could do these stretches outside for extra zen points. Your body will thank you for moving in a different way and showing it a bit of love!
  • 7 0
 These are great! I try and do a short 10-15 minute yoga sesh after riding, but can't get the husband to join in. Maybe if I throw on biking videos, he'll do these ones with me. Thanks Abi!
  • 1 0
 You have to be very cunning helping husbands to do something that is going to make them feel awesome, if they didn't come up with themselves! Distraction techniques are always effective!
  • 9 0
 Awesome, some of the best stuff on pink bike. thanks Abi!
  • 1 0
 Thank you. I'd love to hear how you get on.
  • 5 0
 Abi, I think you are missing the link to what I think is your best routine - the 27 minute 'yoga for lower back pain in mountain bikers '.
  • 1 0
 How do you mean? Where are you looking?
  • 1 0
 @yoga15app: in the list of links under 'Previous yoga with Abi'
  • 8 0
 Whisky is my yoga.
  • 5 0
 Just tried to do the pose Abi does on the beach at the top. Both shoulders dislocated...
  • 1 0
 Yeah man, I couldn't do that, not in a million years. Mine have both come out lots before and rotator cuffs are wrecked. That's the hardest of them all!!!
  • 2 0
 @cunning-linguist: Ha! Tried again and I did it!
I've only ever had a minor, momentary dislocation, not enough to have it pop out regularly. Having had a small (but sufficient) taster of the pain involved, I really don't want the full meal.

Unrelated, but I wonder if there's a pose or two that can help sciatic pain, cos I've been stretching every which way for 2 years now and nothing has had an effect.
  • 1 0
 @BenPea: Inversion? In theory should help to increase intervertebral space, thus alleviating compresson of the nerve root
  • 1 0
 @kjjohnson: you mean hang upside down, right?
  • 1 0
 @BenPea: yea, that's right; you could also look up positional traction
  • 1 0
 @BenPea: yeah man, don't by any means dislocate things, if they come out weird and stay out until a hospital visit, its bad. I'd rather smash many bones than dislocate things, it hurts way more and will never heal right, whereas a break will in time. Stay safe chap!!
  • 2 0
 @BenPea: also yes, one of my old colleagues has purchased a contraption to hang upside down on for exactly this purpose - works wonders by all that have issues I'm told, was just fun for me, look it up, like a round table, strap on to it, turn it upside-down!
  • 1 0
 Cheers dudes. Will look into both bat poses and not dislocating my body parts. Carrying a chunky three year old some way up a mountain today is not one of the possible solutions apparently.
  • 2 0
 @BenPea: Oh boy! Please be cafeful! This stuff is supposed to make you feel strong and supple not stiff and immobile! Here is a good article on yoga and sciatica: yogainternational.com/article/view/7-poses-to-soothe-sciatica
  • 2 1
 Cheers Abi,

Currently on holiday with the kids and have taken the grand parents with us, I've exercised to the the point of no return in the first day and this was the first time I've done yoga. (My old dear has for about 20 years and took the piss out of my attempt at the tough ones) but, I've woken up without an ache or pain anywhere! Genuinely worked a treat! Thanks!
  • 2 0
 It's magic. We just have to let people in on the secret!
  • 1 0
 @yoga15app: I was stunned, woke with no aches! I'll be doing the simple stuff after long rides and runs in the future for sure.

P.s. How come all of your photos seem to be taken in idillic surroundings, I'm very jealous!!

Thanks again.
  • 2 0
 @cunning-linguist: I was born in England but I left the UK in 2009 and never went back. Since then I have lived in a few different spots in Mexico and in Bali for the last year. I'm just a lot happier in tropical climates I guess!
  • 1 0
 @yoga15app: well, good on you. Life isn't a practice run, so you've got to do what makes you happy! :-) your accent sounds like you were a southerner like me?
  • 1 0
 @yoga15app: how is the biking in bali?
  • 1 0
 @cunning-linguist: I was born in a little village in Dorset. I miss the English countryside sometimes!
  • 2 0
 @rrevans11: pretty epic. Check out what Nick Pescetto is up to.
  • 2 0
 watch that yoga squat if you have knee issues. the hammies hitting the calves in an oly style squat does strange things to the knee joint.
  • 1 0
 Good poitn. Def be careful with your knees but this is a basic position that we should all be able to access without injuring ourselves.
  • 2 0
 Upward Plank: Hip Flexors, quads, deltoids, pecs, triceps and forearms.

Abi makes it look so easy - makes me look like a powerlifter having a bad day.
  • 1 0
 It's literally the most uncomfortable pose - so so so good for you guys though.
  • 2 0
 Also for those of us that sit behind a desk during the day a good warm up and yoga stretching is key to staying loose.. Thanks Abi!
  • 1 0
 Agreed! We just need to make it a habit.
  • 2 0
 Great videos, Abi. I was wondering if you had some stretches for hands, wrists and arms to alleviate carpal tunnel?

Keep up the good work.

  • 2 0
 Good question. I will put some together. Have you seen a physio? A sports massage is going to work wonders to stretch out everything that is connected - in the hands, wrists, arm, shoulders, neck and upper back.
  • 1 0
 @yoga15app: Thanks, Abi. No physio yet but hopefully soon! 3 weeks off the bike now so doing yoga is definitely helping me (mentally, too!).
  • 1 0
 @dubod22: Amazing. If you can do 15 minutes of yoga/stretching a day it will be a game-changer. It works on the physical level but as you said, as much as anything the benefits you will see will be psychological - sticking with something uncomfortable is incredibly rewarding added to which, yoga is inherently restorative. Let me know how I can help.
  • 1 0
 @yoga15app: Thank you. I think you already have!

The hips and shoulders have always been tight and because I've been riding for years, I had this belief it was because they're a well-worked muscle and that's how they would remain...little did I know they could loosen up!!! I guess when we're younger it's easier to get away with so, for me, it's still a new concept to take care of the body.
  • 1 0
 @dubod22: Sounds like you've realised in the nick of time!
  • 2 0
 Nice, a few to add..my current tv routine is your neck and shoulder one..I try to do it daily ...
  • 1 0
 You're amazing! I hope they keep your upper body feeing strong and supple.
  • 3 0
 Handstands against the door next to the TV are great. Seriously.
  • 1 0
 Great idea.
  • 2 0
 Easy Pose is one of the ones I find most difficult!
  • 1 0
 For sure. This is one of the hardest poses for athletes. Just make sure your hips are in line with or above your knees and sit like this whenever you can. Don't feel the need to press down on your knees - your hips will start to open up over time.
  • 1 0
 @yoga15app: it's been a challenge since public school! Always the kid who couldn't cross his legs
  • 1 0
 @robwhynot: I hear you. You'd be surprised how many people struggle with sitting cross-legged and assume that it's just no longer possible.
  • 1 0
 Worth a shot to try @Mtnbkr29r
  • 1 1
 I did these and I ended up falling into my tv and knocking it over. Can I get a replacement?
  • 1 0
Will do and thank you for your helpful videos!
  • 1 0
 @robertg620: No problem. Good luck!
  • 1 1
 Pidgeon pose Cat chow Puppy. Got it! Ready to do the cat chow.
  • 1 2
 Television - can't concentrate on the wildlife program now and Nine inch nails songs going through my head
  • 1 1
 I don't watch TV though..
  • 1 0
 Can you find another time in your day to add in some stretches?
  • 1 0
 der würd ich so geben
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