Yoga is a discipline that people of all ages and physique can take pleasure in. However to some, yoga can be a little physically challenging– not to mention frightening.
However, you do not need to be a human elastic band to take pleasure in the many benefits of yoga– like meditation, which can assist lower high blood pressure, alleviate stress, and improve memory.
Below, we go through 10 simple yoga poses that you can do right on your bed!
These “bedtime yoga” positions can ease stiff muscles and stressed minds.Before starting a new exercise regimen it’s important to speak first to your doctor .
Pose #1: Mindful Meditation
This posture is ideal for those who want to spend a couple of minutes in quiet reflection before hitting the hay.
Start by sitting in a comfortable, cross-legged position on your bed. Stay up to lengthen your spinal column, unwind your arms, and take three deep breaths.
Try your finest to clear your mind and focus on your deep breathing– though it may take some time to quiet your mind.
Pose #2: Forward Bend
The forward bend is great if you want to get in one last comprehensive stretch before bed.
Sit up on your bed and slowly fold your body forward, then gently reach your fingertips toward your toes.
If you can’t reach your feet, stretch for your ankles, shins, or thighs — whatever is the most comfortable.
Focus on exhaling, as it will help you deepen your stretch.
Pose #3: Child’s Pose
Kneel on your bed, with your toes together behind you, then spread your knees hip-width apart.
Gradually, lean down till your resting between your thighs.
Stay there for as long as you feel comfortable, taking deep and focused breaths.
Pose #4: Winding Down Twist
This present actually does wonders to extend your spinal column and upper body.
Start by sitting cross-legged on your bed, and put your right-hand man on your left knee.
Put your left hand on the bed behind you, and gently twist your body to the left. Twist your head so you’re gazing across your left shoulder.
Breathe deeply, then gradually go back to the center. Repeat the twist with the other side of your body.
Pose #5: Reclining Goddess
This posture is one of the most relaxing poses on this list — because you’ll be lying completely flat on your bed!
Start by lying down on your back, and bend your knees. Press the soles of your feet together, and just let your legs hang on either side of you.
Simply let your arms fall to your side. If you start to feel cramping or any strain on your lower body, place a pillow or two underneath each knee, to elevate the legs.
Pose #6: Legs On The Wall
This is an especially meditative posture.
“Doing this inversion will reduce tension in your legs,” said Vyda Bielkus, a yoga instructor and co-founder of Boston’s Health Yoga Life. “People who have a tough time practicing meditation may discover this a much easier way to clear their minds,” he informed the Huffington Post.
Rest on your bed facing the wall. Lie back, and extend your upper hands onto the wall.
Let your arms rest on your sides, with the palms dealing with up. Breathe gently, and feel the stretch in the back of your legs.
Pose #7: Rock-A-Bye Roll
This is a calming pose, but a quite physically stimulating one as well. It resembles the popular “delighted baby present,” because both legs are up in the air and angled toward you.
Lie on your back and hug your knees inward to your chest.
Cross your ankles together and cover your arms around the shins. Rock your body forward to sit up, then roll back, breathing out as you do so.
” Discover a still point in your body and concentrate on driving the rail bone down,” stated instructor Bielkus. “This will lengthen the lower back and permit the hips to stretch.”
Pose #8: Pigeon Pose
This posture is among the more physically intense ones (as far as bedtime yoga extends go), however it does outright wonders for tired legs.
Start on all fours, keeping your hands shoulders-width apart.
Bring your left knee forward, in between your hands, and extend your best leg behind you on the bed. Exhale, and fold your body forward over your left knee.
Stay there for as long as you feel comfy. Do this for a number of minutes if possible, then switch to the opposite.
Pose #9: Easy Supine Twist
This stretch is best to do in the early mornings, right prior to you jump from bed and prepare for the rest of your day.
Lie on your back and hug your knees gently to your chest. Hold your legs behind the knees with your left arm, and bring your knees down to the bed on your left side.
Let your head follow, and aim to your left. Stay here for a little while, then repeat on your opposite.
Pose #10: Fish Pose
This stretch may be a little extreme in the beginning, specifically to those who might have sore backs. But it’s certainly an intriguing one!
Lie flat on your back, and run your hands underneath the hips. Then, lift your chest gradually, and slowly stretch your head backward.
Stay like this for a little while, then return down, and repeat.