Five yoga poses to stretch without getting out of bed

Learn the stretches you can do without getting out of bed, ideal for practising them at dawn or before the night’s rest.

To perform this type of yoga, you do not need to get up, unroll your mat, or put on comfortable clothes. Open your eyes as soon as you wake up or lie down in bed at the end of the day, and prepare to stretch your body, mobilize your energy and connect with yourself.

The practice of body stretching and breathing exercises in the morning will allow you to warm up your body, increase your vital energy, focus your mind, and raise your vibration. Positively starting the day is one of the choices that will align you with the fulfillment of your goals and purposes.

Likewise, performing the postures before bed will help you to relax deeply and set your body and mind to a much more restful rest.

We share five postures to practice without getting out of bed. Remember to do them with conscience and respecting your body. If it is far from the mobile and any other device that can distract you, much better!

1. COLUMN MOVEMENTS

This sequence is called “cat-cow” because it mimics the poses of these animals. Seek support from your knees at the width of your hips and your hands at the width of your shoulders. Deeply inhale, as you bring your head, chest, and tailbone up and drop your belly. As you exhale, round the spine and drop the head and tail down. Repeat these movements as many times as you want to warm up your entire spine.

2. POSITION OF THE CHILD

Aim to open your knees to hip-width, pinch your toes together, and bring your tail to your heels. Exhale all the air, relax your chest and forehead on the bed. You can stay in this pose for several minutes, inhaling and exhaling deeply. Every time you release the air, visualize your worries dissolving.

3. SIDE STRETCHES

Extend your right leg and flex your left leg. Bring your left arm out over your head, like you want to touch your right foot. Inhale and exhale a couple of turns in this position and then do the same to the other side. Enjoy the warming that is being generated in your body.

4. RELAXATION

In this pose, try to get your entire back flat on the bed. Leave your arms at the side of your body, with the palms of your hands open and pointing upwards: a symbol of receiving divine energy. You can cross your legs, relax your shoulders, and focus all your attention on your breathing.

5. MEDITATION

Seek to sit cross-legged and relaxed on the bed. Make sure your spine is upright, and your shoulders are relaxed. Take a moment to observe your mind and your thoughts. Focus your attention on the present moment and your breathing.

TELL US IN THE COMMENTS IF YOU HAVE EVER PRACTICED YOGA ON THE BED!

7 relaxation techniques to combat stress

High levels of stress can seriously affect health. These techniques will be of great help to you, and the best thing is that you can put them into practice right now.

The stress, when it lasts for a long time, can affect your body, your mood, and your behavior. Some of its common effects are headache, lack of energy or concentration, stomach upsets, muscle tension, and sleep problems.

Sedentary ways to control it, like watching TV or surfing the internet, can increase long-term stress. That is why recognizing symptoms is the first step to regain physical, psychological, and personal well-being.

Relaxation techniques and stress management will help you improve your quality of sleep, your mood, and your concentration. They will also provide you with feelings of well-being and tranquillity and feelings of reduced physical pain.

You can experiment with each of these techniques to find which one works best for you:

1. DIAPHRAGMATIC BREATHING

To combat stress with breathing exercises, sit in a comfortable posture, place one hand on your chest and the other on your abdomen. Inhale deeply through the nose, feeling your belly to expand outwards and exhale through the mouth. Repeat this technique for 5 minutes.

2. JACOBSON’S PROGRESSIVE MUSCLE RELAXATION

If you learn to relax muscle tension, you can reduce stress and anxiety. This technique consists of voluntarily tensing and relaxing all the muscles of the body. To achieve the two states, one has to practice this technique for up to 5 to 10 minutes. After deep physical relaxation, the mind and the body will get into a relaxing state. 

3. TRANSCENDENTAL MEDITATION

This mind control technique consists of repeating a word persistently, leaving aside any thought or image that appears in mind and the external stimuli that generate stress.

4. BODY SCAN

To perform this meditation, you must bring your attention to the different areas of your body, registering all your sensations. Scanning from head to toe will bring you a sense of calm.

5. VISUALIZATION

This technique consists of creating mental images about situations, feelings, or emotions that make you feel comfortable, at peace, and positive. You must imagine different things in the most realistic way possible, to achieve control of your physical and mental state.

6. MINDFULNESS

Mindfulness leads to focus attention on the present moment, which can significantly reduce stress. One of the exercises you can do at any time is to pay full attention to your breathing for one minute. Without modifying it, by merely observing the passage of air through your nostrils.

7. AUTOGENIC TRAINING

This technique invites you to imagine a quiet place in your mind and then focus on each of the sensations of your body, starting at the feet and moving up to the head. For example, you can focus on the heat or heaviness of one of your limbs.

TELL US IN THE COMMENTS IF YOU HAVE EXPERIENCED ANY OF THESE TECHNIQUES.

5 tips for choosing vitamin supplements

If you have to take vitamin supplements, either by necessity or by choice, it is crucial to select the products well. Take note.

Dietary supplements help improve health and well-being, but when choosing vitamin supplements, it should be taken into account that the product must adapt to the real needs of the person. In addition, it is essential to know what types of supplements exist and how to choose them, since there are hundreds of brands and types of supplements that contain vitamins.

Tips for choosing vitamin supplements

Determine your real needs

Eating a multivitamin provides many vitamins in the required doses, but this is not always necessary. It is not good to use a vitamin supplement as a substitute for a varied and balanced diet. If you think you have a vitamin deficiency, consult your doctor.

Consume the recommended amounts

Multivitamin supplement labels provide all the nutritional information you need. But you should read the leaflet carefully, as it is very common for the portion to be equivalent to two tablets, instead of just one. Also keep in mind that more amounts of vitamins per dose are not always better, because if taken several times a day, the body absorbs them better.

Buy in the right format

If you have trouble swallowing, it is better to choose liquid or chewable vitamin supplements. You can also opt for the pills that you can split in half, to be able to ingest them easier. If you can’t find it, you can buy a pill cutter. If you suffer from digestive problems, you better avoid tablets.

Avoid toxic components

Avoid supplements with genetically modified organisms, whose acronym is GMO. These are not bad for your health, but for the environment, and require the use of pesticides, including dangerous glyphosate. Read the label and see that it is a pure product, with the least possible amount of additive sugars or artificial colors.

Search for a quality product

One of the essential aspects when choosing vitamin supplements is to verify that they are approved and that they comply with current regulations. In the supplements, this is found as notices of the regulations to be met, as well as quality seals. It is also very important to verify that it has been tested on humans, that a reputable company manufactures it and that it has not been tested on animals.

If the doctor has recommended you take a vitamin supplement, choose carefully. You may find one that offers you the vitamins your body needs, without the need to consume them all. It is the case of vitamin D if you can not sunbathe, or vitamin B12, if you are vegan.

Share these tips to choose vitamin supplements. Although supplements are very fashionable, you have to choose them carefully before taking them.…