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!

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