Yoga is magical!! I believe this adjective is universally associated with it. At times, we wish to please ourselves within the comfort of bed. Hectic day schedule, lifestyle, weather etc stiffens our muscles and joints and we make a tough move to get out of our bed.
Doing yoga in bed, first thing after you wake up is a great way to prepare ourselves for the day, deppen our breath and to get the day started.
So here are asanas, to practice in bed for a kick start day.
“I am not adding a proper breath pattern with asanas mentioned here. Practice these with normal breath movement to open muscles and joints”.
- Supta Tadasana
Lie flat on your back on the bed. Bring legs together. Take the arms along the sides of the body and rest the backs of the hands on the bed. Stretch toes downward and hands upward. Stay here for four inhalations and exhalations (4 breath counts).
This practice stretches spinal column, gives good space to lungs to open for a deep breathing and opens entire arms and ankles joints.
- Supta Tadasana
Lie on your back with your hands by the side of your body. Bend your right knee, interlock your fingers around the right knee and bring it close to the chest as much possible. Keep the left leg straight.
Lift your head and bring nose close to the knee. Keep breathing. Repeat with the left leg.
You can practice this by bringing both knees together closer to the chest.
Don’t lift head to avoid cervical pain.
This practice relieves gas from the body, massages abdomen and digestive organs and strengthens the lower back.
- Supta Baddha Konasana
Keep resting on your back, with legs extended in front of you on bed. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. Keep elbows on the bed, palms facing up.
Shift buttocks side to side to adjust spine position to maintain natural curve of your back. Keep breathing.
This pose stretches inner thighs, groin and knee. Stimulates ovaries, prostate glands.
- Supta Matsyendrasana
Lie on your back with your right knee bent and left leg straight. Move right toe to the left side of the left leg. Place left palm on the right knee and push it downward on the bed. Twist your back towards left side and neck right side with right arm extended right side. Keep breathing in this pose. repeat other side too.
It stretches the back muscles and glutes, massages the back and hips and encourages the flow of fresh blood to your digestive organs.
Now turn around and come on your abdomen!!!!!
- Urdhva Mukha Svanasana
Place forehead on the bed, palms beside chest. Inhale and lift your torso, hips and knee off the bed. Look straight ahead. Do not strain your neck. Stay in this posture for a couple of breaths. Exhale and come down.
Stretches the back, thus relieving lower back pain.
- Balasana
Lift your body and sit on your heels, with big toes touching each other. Knees hip-width apart. Now inhale and stretch your arms above your head, lengthen your spine, exhale and bend forward. Placing torso between thigh gap. Push buttocks down towards heels. Arms extended outward.
Keep breathing in this posture for 4-5 breaths.
Relaxes the spinal column, alleviate pain, especially in back, neck, and shoulders, stretched knees and joints are made ready for functioning.
- Marjariasana
Now, come on all fours, form a table with palms (flat) underneath your shoulders and perpendicular to the floor. Knees hip-width apart.
As you inhale, raise your face, head, chest up, push your navel downward and buttocks pushed back, forming a small hunch on lower back.
Exhale, bring downward your face, chest, buttocks and navel tucked in towards spine, forming a round curvature on your spine.
Repeat this for 5-6 breath counts.
- Paschimottanasana
Stretch your legs straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up. Exhale bend forward from hip joint and try to hold your toes. Squeeze your navel inward. Do not stiffen your neck muscles.
Tip- for morning stretch, do not bend extensively. Keep it light so that you can hold the posture.
Stretches hamstrings, hips and spinal column.
Perform these asanas before you hit the ground.
I hope these practices will open your joints and muscles, making you aware of yourself.
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