Quick yoga poses at home ft. celebrity trainer Anshuka

Brut India

Anshuka Parwani, yoga instructor to celebrities like Alia Bhatt, Deepika Padukone and Kareena Kapoor Khan, showed Brut some quick poses everyone can do in the comfort of their homes.

Transcript

00:00Hi, this is Anshuka Parwani for Brute.

00:18Yoga is so accessible to every single person.

00:28So I feel like there are various excuses but

00:32it's really about making the right choices and making time for yourself.

00:37It could be as simple as just waking up 15 minutes prior, giving yourself those 10 minutes

00:42or maybe just doing Surya Namaskars and getting into 5 minutes of Pranayama and breath work.

00:46Nothing is restrictive. You can work out out of just a yoga mat.

00:51You can be at home, you can be on a bed.

00:52So right now just close your eyes and just think about

01:00your breath and just being present and then place one hand on your belly button

01:09and one palm by your heart.

01:15And I just want you to observe the way you're breathing, your inhalation to your exhalation.

01:23And then try to match your inhalation to your exhalation.

01:26So if you're inhaling for about three seconds, exhale for three seconds.

01:39And now we're going to add Kumbhaka which is breath retention to this breath.

01:43So what you're really doing is you're inhaling for three seconds. So let's do it together.

01:48Hold your breath in for one, two, three, and now exhale for one, two, and three.

01:59So it's inhale three seconds, Kumbhaka breath retention for three seconds and exhale for three seconds.

02:04You can actually start with this practice and do it about five to six times.

02:09And then you can add Kumbhaka to your exhalation.

02:12You can actually start with this practice and do it about five to

02:16five to six to seven rounds in the morning, depending on how much time you have.

02:20What this helps in is tapping into your parasympathetic nervous system,

02:24which is your rest and relax. It helps to take care of your cortisol levels,

02:30take care of all those intangible stress levels that we all have.

02:33The next I'm going to show you is a little bit of a twist.

02:36So if you're just sitting on a chair, whether you have any different kind of chair,

02:43you can just twist. If it's an armchair, you can really hold that arm and grab it to really twist

02:51a little more. This helps to take care of the mobility in the spine and then do it to the

02:57opposite side and then come back to center. So fold your leg and make sure it's over the knee

03:12and then fold forward. What this does, it's going deep into your hips and deep into your glutes.

03:19So it's stretching your glutes, your hips, your hamstring, all the way down to your toe.

03:24And this can be replicated even if you're on an airplane, if you're on a flight,

03:30if you're in the car, if you're on a desk, you can do the same thing.

03:34Hold the opposite side and then fold over. And the moment you feel that you're feeling a little more

03:40flexible, then take the leg that's on the floor a little further and you'll feel like you're

03:46getting a deeper stretch. The next one is going to be a little bit of a backstretch

03:51where you can just hold the sides of the chair and push forward.

03:58Come back, curl your back in and push forward.

04:03For those who have a yoga practice already, know that this is a variation of the cat and cow.

04:11You can also go back, curl, curl, draw on your belly button towards the back of your spine,

04:18push your chest forward. Do that two more times.

04:23And one more time.

04:27You can kneel down next to your chair. All you have to do is place your elbows on the chair

04:33and lean back. With the help of my hands, if you see, I'm adjusting myself.

04:38I'm pushing my chest down. This is a great shoulder and chest opener,

04:43especially for those who are working long distance and we are always sort of

04:47curled forward, which is really not good for the upper back because it kind of creates that

04:52curve, which is really, really not good for your posture. And another one, if you want to make it

04:58fun, you can always do some of your calf raises here. You can hold the chair and do supported

05:05squats. You can do a few leg raises. I mean, really, there are so many different things that

05:11you can do.

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