Top YOGA poses you can do without ever leaving your bed
Yoga is a great way to relax and unwind and the perfect way to start any day or to help you gently go to sleep. Now before you get started, there are a few things you need to know. In bed you’re not going to be able to go as far into a position because there won’t be as much support or resistance to stretch compared to being on a hard floor. Pay attention to your body, if anything feels too intense or begins to hurt you need to relax back out of the position. The most important part of your bed yoga kit will be your mattress. A sturdy mattress like a Tempur mattress will offer you plenty of strength for you to practise your poses.
Baby Pose
This pose is mentally calming and also stimulating physically, which makes it perfect for such a day when you have a lot to deal with. Lie flat on your back with your feet up in the air and hold onto the outside of your feet firmly with your hands. Begin to open your knees wider than your torso, then bring them up slowly closer to your torso. Gently start to rock in a way that feels comfortable for you, while pushing your feet into your hands as you pull your hands back down to create resistance. Find a still point in your body and focus on driving the rail bone down. This will elongate the lower back and allow the hips to stretch, getting the blood flowing.
Child’s Pose
This is a very simple, calming pose that is easy to do in bed. Begin to kneel on your mattress while allowing your big toes to touch the bed. Begin separating your knees as wide as your hips or as far as you can while remaining comfortable, and lie down between your thighs. This is a restorative position so stay there as long as you like.
Corpse Pose
This pose looks a lot like you’re sleeping, but it’s really an amazing way to practice consciously resting. This in itself is a great state of mind to be in. Start by lying on your back with your arms down by your sides, having your palms facing upwards. This pose is extremely versatile, doing it before to empty your thoughts and wind-down so you may rest, or in the mornings to start your day.
Pigeon Pose
The Pigeon pose is a very intensive leg stretch the will open up your hips leaving you feeling revitalized. Start with your hands shoulder distance apart, lowering down onto all fours. Bring your right knee forward keeping to between your hands so your leg is resting on the bed. Now make sure your left is in line with your hip and that your left foot is flat on the bed. When exhaling, bend forward over your right knee and stay there for as long as need. Finally repeat on the other side.
