Do you still believe that the excuse that you do not have time to exercise? Many people include innovative training that takes advantage of even ten minutes of their time and can be very beneficial. Yoga is one of them. Just one hour a week to practice this discipline can shoot your concentration, give flexibility to your muscles, and help your joints. And you do not even have to get out of bed to put on postures. Here, we’ll tell you how to do yoga in bed and its benefits.
Benefits Of Yoga In Bed
It is true, 10 minutes of posture before getting up and before going to sleep will not turn you into an athlete. But the benefits of doing postures go beyond a toned physical: improve your circulation, your posture, your digestion, and your mood are some of the reasons why you start practicing.
But the best thing about this discipline is that it can have different advantages depending on whether you practice morning or night, and there are reasons to do so on these two occasions.
If you do yoga in the morning, you will improve your concentration and your attention to the present moment during the day. It will cause your performance and your productivity to improve, and that would not be useful for your work?.
You will also get up in a better mood and with more energy, and prepare your muscles to face a whole day of standing or in a chair, protecting your back and hip.
Warm up Before Yoga In Bed
In the morning, more than at night, it is essential to warm the body properly. Your joints, which spent more than seven hours in almost the same position, should begin to move slowly to avoid injury. The same happens with your muscles. These are some warm up exercises that you can try.
Do what you want to do once you wake up: stretch. Face up, bring your arms back and stretch your legs from the heel, toes pointing towards the ceiling. Yawn if you need it. Hold the posture a few breaths and release. Repeat a few more times.
Move Your Shoulders
For this exercise, it will be necessary that you feel. First, inhale (always exhale and inhale through the nose) and bring your arms up. Stretch them trying to touch the ceiling, and exhale slowly down the sides. Take your hands together behind your back, and, when you inhale, try to carry them as high and away from your back as you can. Exhale and bring your hands together in front of you. Round your back, stay there a breath, and inhaling take your arms up to repeat the whole exercise.
Bedtime Yoga Poses
Morning Yoga Poses To Do In Bed
1. Boat Pose
- In a sitting position, extend your legs, begin to turn your wrists and ankles in front of you, with gentle movements.
- Keeping your back straight, make strength with the abdomen and take off the legs of the bed, leaving the support only on the buttocks.
- Begin to articulate the elbows and knees, and then the hips and shoulders.
- Move your whole body, but be aware of doing it respecting your range of motion, which will be lower in the morning.
2. Cat-Cow Pose
- On four supports, make sure that your hands supported under the line of your shoulders and the knees are at the height of your hip.
- Relax your feet, support the insteps on the bed.
- Inhaling, arch your back down and look forward.
- Exhale and arch your back up, look at your chest.
- Repeat the yoga pose several times to the rhythm of your breathing.
3. Dove Pose
- If you are going to be in a chair for several hours, it is essential to stretch and strengthen your hip flexors with an exercise like this.
- From the position of the cow, support the right knee on the bed and extend the left leg behind, leaving the support of your hip on the right heel.
- Put your hands together on the chest and bring the left hand towards the left leg.
- Look back and keep some breaths. Disarm the posture by going back step by step, and do it on the other side.
4. Cobra Pose
- Before performing this position, it is convenient to lie on your stomach and stretch the entire column, bringing your arms forward.
- Face down on the bed, and put your hands under shoulders.
- Inhale and begin to rise slowly, looking diagonally upward.
- You can try a variant: Instead of resting on your hands, do it on your elbows, with your forearms supported.
- Notice that these are below the shoulders.
5. Child Pose
- From the cat’s posture, bring your hips to your ankles. Let them lean there. Keep your toes on the bed.
- Rest your forehead on the mattress, in front of your knees, and extend your arms forward. Let the neck relax.
- Try a variant: Take your hands behind your back and stretch your arms up.
- Try to take them to a vertical position. Feel the work on your shoulders.
6. Half Bow Pose
The complete posture is a bit more demanding for the morning, but you can try doing it if you are in good physical shape. Doing one half at a time has the same benefits, so do not unnecessarily demand yourself.
- Face down on the bed, flex the right leg, and bring the heel towards the gluteus.
- With your right hand, inhale and take your foot.
- When the grip is firm, exhale, while raising that foot, you want to move away from the gluteus.
- The left leg and arm should be extended, in the air, slightly above the mattress line.
After doing this series, it is essential to rest, first going through the child’s posture and then a few moments in the corpse. Get up and enjoy your day.
Yoga Poses To Do In Bed Before Sleep
You got to bed, your body is exhausted, but your mind goes on and on. Moreover, you may now be thinking more than what you did in the day, filling you with worries that, at this time, you can not solve. Many people suffer from insomnia and tiredness during the day as a result of stress, but you can solve this situation by taking 10 minutes before sleep to invest in better sleep.
7. Butterfly Pose
The postures that involve bringing the spine forward, stretching the muscles of the back and legs, put us in a higher state of introspection, ideal for bedtime.
- Sit on the bed with your back straight and leave some space forward.
- Join the soles of the feet, dropping the knees to the sides.
- Do not put your feet too close to your hips: try to bend your knees at a right angle.
- If your knees do not touch the mattress, that’s fine: you have to train the hip flexibility to reach this point.
- Take your feet, taking the elbows out of the calves, and, with a straight back, begin to fold over your legs.
- Relax your back, but do not let it arch, try to keep it as straight as possible.
- Breathe several times in the posture and disarm vertebra by vertebra.
8. Happy Baby Pose
The bedtime finally arrived; from now on, all the postures can plunge you into a state of a deep sleep, without having to get up again.
- Lie on the bed, and bring your knees to your chest.
- Pass your arms through the inside of your legs and take each foot from the inside.
- Separate your legs. Do slight traction with your arms to bring your knees as close to your trunk as possible.
- Your calves should be in an upright position and the soles of the feet, parallel to the ceiling.
9. Knees To Chest Pose
The position makes the whole back at rest, especially the lumbar area, so required during the day.
- In a lying position, bring your knees to your chest and hug them.
- Rest your neck: look first to the side, inhaling.
- Then, exhaling, take a look at the other side.
- Add a kneeling motion.
- Swing to one side and the other with your whole body, as if you were swinging.
10. Legs Up the Wall Pose
It is essential to let your legs rest after an exhausting day for them, and the best way to do this is to raise them in the air. In this way, lymphatic drainage will promote, and circulation improves since the body must make less effort to bring it to the head.
- Lie on your side, with your hip near the head of the bed, and your head towards the side of your feet.
- Turn to face up and let your legs rest against the wall. Rest well.
11. Corpse Pose
This last position will completely relax your body and introduce you to the dream.
- Lie in the position in which you will fall asleep.
- If you are going to use a pillow, it is convenient that you use a pretty thin one.
- Your mattress should also be appropriate, comfortable but quite stable, without sinking.
- To be able to fall asleep, you should not have any discomfort.
- Slightly separate your legs from each other and let them fall to the sides.
- Move the arms a little away from the sides of the body, with the palms facing upwards.
- Think of every part of the body, from the feet to the head.
- Take a tour of your entire body, relaxing part by part, slowly.
- Enjoy a relaxing and restful sleep.