Exercise of the week

Being the total couch potato I've been lately — and I doubt I'm the only one out there! — I thought it was a good idea to incorporate this into the exercise of the week. Stretching is just as important as exercise, especially as you get older. You see kids watching TV in this pose all the time, and while any kid is probably way more flexible than your average adult, this lower back stretch done on your couch can be a great way to relieve back tension with a bit of cushioning. Plus, there is no need to buy expensive equipment when your furniture is there for you.

COUCH BENDS

» Starting Position: Sit on a couch or comfy chair backwards. Try to scoot your butt as close as you can to the back. You can bring your knees so they are cross-legged, or you can rest your knees on the back of the chair or couch.

» Action: Now place your back on the part you usually sit on and let your head hang down. If it feels comfortable, you can lift your arms overhead and place them on the ground to support more of your weight and give you a deeper stretch. You can also place your head flat on the ground, as shown in the picture.

» Special Instructions: Stay here for as long as you want — five breaths or five minutes — and then slowly lift your torso. Turn your body around so you're sitting normally, and fold your chest over your thighs to release your back and give the blood that collected in your head a chance to slowly return back to the rest of your body (if you stand up too soon, you'll get a major headache).

» Muscles Worked: Back

Do the Cat-Cow

Do you experience back pain in the morning? If so it's most likely because your back is stiffer and more vulnerable first thing in the morning because of increased fluid and increased pressure in the discs. Get things moving by starting off with a light and relaxing yoga-inspired stretch you can even do in bed, called the Cat-Cow. Here's how you do it:

• Start on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips. Think of the spine as a straight line — try visualizing the line extending forward through the crown of the head and backwards through the tail bone.
  
• On an inhale curl the toes under, drop the belly and gaze up toward the ceiling forming a downward arch. Let the movement in the spine start from the tailbone, so that that neck is the last part to move.
  
• On the next exhale release the tops of the feet to the floor, round the spine, drop the head and take the gaze to the navel forming the opposite arch.
• Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own slow, deep breath. Continue for 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Touch-down Sunday

Not as excited as the general masses about Super Bowl Sunday — the game or the lame commercials of late? Why not skip all the hoopla — and all the compound calories in nachos, wings and beer — and head over to your local yoga studio for World Yoga Day. Not only do you remain stress free (unlike most Americans championing their favorite team), practitioners are raising awareness and funds in honor of Amnesty International's campaign for human rights in China.

Downward dogging at night

The perfect way to wind down at the end of the day and relieve all the pressures of life is to take some time just for you. A great way to do this is to get into a routine of practicing some yoga before bed — even if it is just five minutes. This will free your mind, relax your body, and thus help you sleep better.

Try this modified camel pose to stretch out, and enjoy the view: Come to your knees and flex your feet so your toes are bent under. Gently lean back and clasp your right ankle with your right hand, opening your chest. Let your left arm reach toward the sky, and look up toward the ceiling, keeping your neck as relaxed as possible. Switch and try the same move on the other side. Remember to breathe!