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Suitable for everyone (from starters to advanced practitioners)

You must have heard that your morning routine sets the tone of your day. One way to start your day right begins right from your bed!

Here are 9 gentle Yoga poses you, whether you are beginner or experienced practitioners, can practice in bed to boost your energy for the day ahead.

 

1. Banana Pose

Banana pose

How to do it:

  1. Lie flat on your back.
  2. Stretch your legs straight and your arms over your head.
  3. Slowly, arch your upper body, arms and legs to the left, arching like a banana. Ensure you are not rolling your hips – they should be parallel to the bed. You should feel a stretch on the right side of your body.
  4. Stay in this pose for 3 to 5 minutes.
  5. To exit the pose, slowly shift your upper body, arms and legs back to the centre. Bring your hands down to your side and legs apart.
  6. Relax for a few breaths.
  7. Do the same for the other side.

 

2. Happy Baby Pose

Happy Baby pose

How to do it:

  1. Lie flat on your back and bend your knees towards your chest at a 90-degree angle. The soles of your feet facing up.
  2. Grab the soles of your feet and move your feet apart until they are directly above your knees.
  3. Pull your knees towards the bed alongside your chest.
  4. Keep your head relax and your shoulders down to the bed.
  5. Stay in this pose for 3 to 5 minutes.
  6. To exit the pose, release your feet and place them on the floor, with your knees bent.
  7. Relax for a few breaths.

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3. Wide-legged Child Pose

Wide-legged Child pose

How to do it:

  1. Kneel with buttocks on heels and big toes touching each other.
  2. Spread your knees as wide as you can with your buttocks on the inner arches of your feet.
  3. Lean forward and lay your torso down between your thighs.
  4. Rest your head on the bed, with your hands stretched forward. Alternatively, you can rest your head on your forearms.
  5. Stay in this pose for 3 to 5 minutes.
  6. To exit the pose, walk your hands back towards you while you lift yourself up and sit back on the inner arches of your feet.
  7. Relax for a few breaths.

 

4 & 5. Cow and Cat Pose

  1. Come to your hands and knees, with wrists below your shoulders, knees below your hips and spine in neutral position.


Cow Pose

Cow pose

How to do it:

  1. As you inhale, roll your shoulders back away from your ears as you gently raise your chin and tailbone upwards.
  2. Allow your belly to naturally drop towards the bed, creating a natural inverted arch.


Cow Pose

Cat pose

How to do it:

  1. As you exhale, draw your belly inwards and round your spine upwards into a rounded arch.
  2. Look in towards your belly with chin slightly curled towards your chest.
  3. Repeat this cycle for 5 to 10 times.
  4. To exit the pose, rest by sitting on your heels with your torso upright.
  5. Relax for a few breaths.

 

6. Pigeon Pose

Pigeon pose

How to do it:

  1. Enter this pose from Tabletop Pose.
  2. Bring your right knee forward towards your right wrist. Angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin should now rest on the floor.
  3. Slide your left leg back. The front of your left thigh should sit on the bed and your toes should point to the back.
  4. Gently lower your right buttocks towards the bed and ensure you keep your weight equally distributed between both hips.
  5. Place your hands on either side of your leg. As you inhale and rise on your fingertips. Lengthen your spine.
  6. As you exhale, bend forward and place your forearms on the bed and rest your head on your forearms.
  7. Stay in this pose for 3 to 5 minutes.
  8. To exit the pose, as you inhale, use your hands to lift yourself up slowly.
  9. As you exhale and stretch both of your legs forward.
  10. Relax for a few breaths.

 

7. Bridge Pose

Bridge pose

How to do it:

  1. Lie flat on your back with knees bent at a hip-distance apart with heels as close to your sitting bones as possible.
  2. Keep your feet connected to the bed with weight distributed evenly throughout your body. Your arms remain closely by your sides, palms facing down.
  3. Press into the bed with your feet and arms as you lift your tailbone and hips up and away from the bed.
  4. You can deepen the stretch by holding your ankles or interlocking your hands under your raised body.
  5. Stay in this pose for 1 to 3 minutes.
  6. To exit the pose, exhale as you slowly lower your hips back onto the bed and allow your knees to relax in a bent position.
  7. Relax for a few breaths.

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8. Supine Spinal Twist Pose

Supine Spinal Twist pose

How to do it:

  1. Lie flat on your back with your hands stretched to your sides, palms facing down and in line with your shoulders.
  2. Bend your right knee and cross it over your left leg, positioning your right foot outside but next to your left knee.
  3. Place your left hand on your bent right knee and gently apply pressure as you rotate your knee to the left.
  4. At the same time, gently turn your head to gaze in the direction of your right arm.
  5. Only touch your bent knee to the bed if comfortable. Keep shoulders down and rooted in place.
  6. Concentrate on your breathing.
  7. Stay in this pose for 3 to 5 minutes.
  8. To exit the pose, gradually rotate your right knee back to the centre and release your legs.
  9. Do the same for the other side.

 

9. Savasana (DO NOT SKIP)

Savasana

How to do it:

  1. Lie flat on your back full length, feet shoulders apart, hands a little away from body and palms facing up.
  2. Close your eyes.
  3. Let your breathing occur naturally and relax your whole body.
  4. Stay in this pose for 5 to 7 minutes.
  5. To exit the pose, begin to bring your awareness back to your body. Wriggle your fingers and toes.
  6. Stretch your arms overhead for a full body stretch from hands to feet.
  7. Bring your knees to your chest and roll over to one side, keeping your eyes closed.
  8. With hand support, bring yourself back up into a sitting position.
  9. Have a few deep breaths and open your eyes.

 

Remember to practice this with care. If you’re unsure, approach us for guidance!

 

Meanwhile, if you’re looking to find solutions to overcome the feeling of overwhelmed or stress, join us in our upcoming virtual workshop below.