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10 Energizing Yoga Poses That Can Be Done In Bed

10 Energizing Yoga Poses That Can Be Done In Bed.

10 Energizing Yoga Poses-What do you do the first thing in the morning? With today’s lifestyle, it is very easy to guess. We all reach out for our phones and start stressing already when it’s the time to relax and detox. All of us deal with the morning struggle and some days we don’t want to leave our beds at all.

What if we say you actually can stay in bed and still feel boosted and totally energetic the whole day. Still guessing, it’s no rocket science. “YOGA se hi Hoga!”

This simple morning routine can energize your body and kick start the day better than any Latte. As we said, you don’t need to leave your bed.

  1. Wide Child’s Pose

wild-child-pose.png

Instructions:

  • Start with your hands under your shoulders and your knees under your hips.
  • Keep your hands where they are and set your hips on your feet.
  • Keep your toes together, and open your knees as wide as you comfortably can.
  •  the arms reaching forward to stretch through the shoulders.
  • Take a few breaths in this position.
  • Then slowly, walk both hands over to the right and then to the left for a few breaths.
  1. Cow-Cat Pose

       cow cat pose on bed

Instructions:

  • Start with your hands under your shoulders and your knees under your hips.
  • Point your fingertips towards the front of your mat.
  • Center your head in a neutral position and soften your gaze downward.
  • Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
  • Broaden across your shoulder blades and draw your shoulders away from your ears.
  • Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  1. Seated Spinal Twist

10 Energizing Yoga Poses

Instructions:

  • Sit cross-legged, and lengthen your spine toward the ceiling.
  • Keep both hips grounded on the bed as you twist toward your RIGHT.
  • Place your LEFT hand on your RIGHT knee, and gently use it to help you deepen the stretch.
  • Hold for 30-60 seconds, then repeat on the other side.

 

 

  1. Seated Side Bend

Instructions:

•        Be seated cross legged and slide your RIGHT hand onto the floor as you extend your LEFT arm overhead.

•        Inhale and reach your fingers up towards the ceiling. Then exhale and reach up and over to the RIGHT, stretching the left side of your body

•        Hold 30-60 seconds, then switch sides.

10 Energizing Yoga Poses

 

  1. Forward Fold

10 Energizing Yoga Poses

10 Energizing Yoga Poses

Instructions:

  • Start by sitting on your bed with your legs extended straight in front of you.
  • Lengthen through your spine, sitting as tall as you can.
  •  Reach your arms in front of you to hold your feet.
  • Lengthen through your spine as much as possible—instead of just collapsing down toward your legs.
  • Bend your knees as much as necessary to keep your back flat.
  • Stay in the same seated position with your legs extended in front of you, and allow your back to stretch gently over your legs.
  •  Stay folded forward for 30-60 seconds—breathing deeply and feeling the stretch along your spine.
  1. Spinal Twist
spinal twist

10 Energizing Yoga Poses

Instructions:

  • Lying on your back with your legs extended straight, pull your RIGHT knee in toward your chest.
  • Hold the knee with your LEFT hand, and guide it to cross over your body.
  • Extend your RIGHT arm out to the side as if in a “T” position, then gaze out over your right hand.
  • Hold for a minute or two, allowing the twist of your spine to increase with each exhale.
  • Hold for 30-60 seconds, then be sure to switch sides.
  1. Pigeon Pose

10 Energizing Yoga Poses

10 Energizing Yoga Poses

Instructions:

  • Start from all fours (on hands and knees), bring your right knee forward and place it more or less behind your right wrist. Place your ankle somewhere in front of your left hip.
  • Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling.
  • Draw your legs in towards each other to help keep your hips square.
  • Gently lower yourself down and use some support under your right buttock if needed, to keep your hips level.
  • On an inhale lift your upper body, come on your fingertips, hands shoulder width apart, draw your navel in, tailbone down and open your chest.
  • On an exhale walk your hands forward on the fingertips and lower your upper body to the floor. You can rest your forearms and forehead on the mat.
  • Stay here for 5 breaths or longer and on an exhale try to release the tension in your right hip.
  • Balance your weight on both legs.
  • Come out of the pose by pushing back through the hands and lifting the hips, move the leg back on all fours.
  1. Happy Baby
10 Energizing Yoga Poses

10 Energizing Yoga Poses

Instructions:

  • Lie on your back on your bed, and pull your knees into your chest.
  •  Place your hands on the outside blades of your feet, and open your knees wider than shoulder-width apart.
  • Keep your back pressed into the bed as much as possible.
  • Press your feet into hands while pulling down on your feet, creating resistance. Breathe deeply.
  1. Cobra

Instructions:

  • Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
  • Keep your legs close together, with your feet and heels lightly touching each other.
  • Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.
  • Breathe in and slowly lift your head, chest, and abdomen while keeping your navel on the floor.
  • Pull your torso back and off the floor with the support of your hands.
  • Put equal pressure on both the palms.
10 Energizing Yoga Poses

10 Energizing Yoga Poses

  • Keep breathing with awareness, as you curve your spine. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
  • Keep your shoulders relaxed, even if it means bending your elbows.
  • Ensure that your feet are still close together. Don’t overdo the stretch or overstrain yourself.
  • Breathing out, gently bring your abdomen, chest and head back to the floor.
  1.  Bow Pose
10 Energizing Yoga Poses

10 Energizing Yoga Poses

Instructions:

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backward and hold your ankles.
  • Breathing in, lift your chest off the ground and pull your legs up and back.
  • Look straight ahead with a smile on your face.
  • Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
  • Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
  • After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
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