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6 Yoga Poses To Practice On Bed After Waking Up

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You might as well want to check out the first part of the series dealing with : Yoga on bed before going to sleep.

Yoga has been one of the purest forms of safely getting rid of the unhealthy aspects of your life. Moreover, the practising of yoga offers plethora of remedial assurances for varied sicknesses ranging from physical pain to mental stress.

However, most of the people don’t get time to keep themselves mentally and physically fit due to the lack of time and proper location to perform different yoga poses or any other form of fitness regimes. Perhaps, this array of yoga poses could help them and others who have been looking to start practising yoga.

These poses that we have for you are something that you wouldn’t hesitate to practice on a daily basis, because you can simply do it on your bed. Since, these are also the poses that are apt for performing in the morning; you might find it easy to perform them soon after waking up on your very bed.

Apanasana (Reverse Child’s Pose)

Apanasana

Apanasana

The rocking action is said to release serotonin and melatonin, which bring on a calming and blissful feeling. No wonder babies loved being rocked to sleep and who says you should not start your day calm and as blissful as a baby?

Steps

  1. Lie on the bed with your legs extended.
  2. Bend your knees in toward your chest and separate your knees.
  3. Draw your knees tighter and wrap your arms around your legs.
  4. Roll to your right.
  5. Roll to your left.
  6. Repeat several times.

Benefits

  • Stretches the spine and shoulders
  • Improves digestion
  • Massages the abdominal organs and back
  • Relieves lower back pain
  • Opens the hips

Contraindications

  • Knee injuries
  • Hernia

Sukhasana (Sukha means Joy, Easy)

Sukhasana

Sukhasana

This is an easy pose, so sit up on the bed in a relaxed fashion. No need for a full lotus here.

Steps

  1. With the buttocks on the bed, cross the legs. Ankles lined up one in front of the other.
  2. Remove any flesh from the sit bones by pulling it back so that you sit on the fronts of your sits bones.
  3. Rest the hands on the knees with the palms facing up or down. Knees should be lower than the pelvis.
  4. Grounding the sit bones into the bed, reach up through the lumbar spine, open the shoulders pressing the chest forward and relax your shoulders.
  5. Relax the face, release the jaw, and soften the tongue.
  6. Breathing through the nose; diaphragm drops on the inhale and rises on the exhale.

Modifications And Props

  • Place a folded blanket under the knees or under the hip bones.

Benefits

  • Opens the hips
  • Lengthens the spine
  • Promotes groundedness and inner calm

Contraindications

  • Recent or chronic knee or hip injury or inflammation

Nadi Shodhana

Nadi Shodhana

Nadi Shodhana

(Nadi means “river of energy”; Shodhana means “to expel from the body”)

Steps

  1. Sit comfortably and bring your attention to your breath. Spend a few minutes breathing naturally.
  2. Create Vishnu mudra with either your right or left hand.
  3. You will begin this pranayama by inhaling in both nostrils and then exhaling out of one nostril. This is accomplished by closing off one of the nostrils using either the thumb or the ring finger. If it is before noon, you will exhale out the left nostril first, and if it is after 12 noon, you will exhale out the right nostril first.
  4. You will then inhale in the same nostril you just exhaled from and switch nostrils using either the thumb or the ring finger and exhale the opposite nostril. Inhale in that same nostril and switch before exhaling out the other nostril. For example: Inhale in both nostrils. Close off the right nostril with your thumb (let’s assume you are right- handed) and exhale out the left nostril. Inhale in the left nostril and close it off with your ring finger and exhale out the right nostril. Inhale in the right nostril and close it off again using the thumb and exhale out the left nostril. Continue this for several minutes. Conclude by exhaling out the opposite nostril that you first exhaled from.

Benefits

  • Increases respiratory health

Bhujangasana (Serpent Pose)

Bhujangasana

Bhujangasana

This is an easy stretch for the back but try not to come up too high. It feels great especially if you are a back sleeper.

Steps

  1. Lie on your stomach. Bend your elbows and place your hands directly underneath your shoulders. Draw the legs together, with the inner thighs, knees, and heel actively touching. With the back of the neck lengthening, gaze straight ahead. Press you pubic bone down as you draw your buttocks together and tighten the thighs.
  2. Inhale and begin lifting the chest up and the chin forward. Press the hands down into the bed. Keep your toes on the bed. Exhale. Inhale and lift a little higher, shifting part of your weight onto your arms. Hold here and exhale.
  3. Inhale and lift one more time straightening your arms.
  4. Exhale, relaxing the shoulders. Lengthen the fingers and press the weight down through them. Stay here if this is good.
  5. If you want more, you can inhale and lift through the chest looking up over your head or to your third eye.
  6. Hold for a few breaths. When you are ready, release your chin forward. Inhale.
  7. Exhale, releasing to the bed.

Modifications And Props

  • If this is too taxing on the lower back, lower, and as you come back up, pull the chest forward through your hands as you stretch through the spine separating the vertebrae and breathe in between them into the discs.

Variations

  • If this still is too much, go to your forearms to sphinx pose

Benefits

  • Strengthens the spine
  • Strengthens the arms and shoulders, wrists, forearms, and hands
  • Stretches abdominals and lungs
  • Opens heart and lungs
  • Therapeutic for asthma
  • Relieves stress and fatigue
  • Firms the buttocks
  • Stimulates abdominal organs
  • Soothes sciatica

Contraindications

  • Back injury or pain
  • Headache
  • Pregnancy
  • Carpal Tunnel

Balasana (Child’s Pose)

Balasana

Balasana

Beautiful counter pose for your back after serpent pose.

Steps

  1. Kneel on the bed. Touch your big toes together and sit back on your heels. You can separate your knees if you find this more comfortable.
  2. Exhale and fold the torso down over the thighs.
  3. Place your forehead on your bed. Lay your hands besides your thighs palms facing the ceiling, bring your arms up over your head (as in picture and relax your shoulders. Broaden your sacrum across the back of your pelvis.
  4. Lengthen your tailbone away from the back of the pelvis.
  5. Lengthen the neck as you imagine that the crown of your head is reaching forward. Allow the shoulders to open at the shoulder blades.
  6. Balasana is a resting pose. Stay anywhere from 30 seconds to 3 minutes.
  7. To come out of the pose, place your hands besides the chest and lift through the torso as you press your tailbone downward into the pelvis.

Modifications And Props

  • If it is difficult to sit on your heels, place a folded blanket between the thighs and calves.

Variations

  • To lengthen the torso, reach the hands up over the head. With each inhale, reach the hands further out lifting the buttocks up slightly. On the exhale, lay the buttocks back down to the bed.
  • Take a slight twist to the side by walking your hands first to the right and then to the left. Wiggle about a little sometimes loosens up tight hips.

Benefits

  • Stretches the hips, thighs, and ankles
  • Calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain when done with head and torso supported

Contraindications

  • Pregnancy
  • Diarrhea
  • Knee injury

Virasana With Arm Circles

Virasana

Virasana

Another great pose for mornings, especially if you are a side sleeper. It gets the shoulders moving and the toxic waste that has stagnated there moving out of the joint.

Steps

  1. Sit comfortably in Virasana (as seen in picture above) or Sukasana
  2. Place the fingers of the right hand on the right shoulder and gently make a circle with your elbow.
Virasana_with_arm_circles_2

Virasana_with_arm_circles_2

Virsasana_with_arm_circles_4

Virsasana_with_arm_circles_4

  1. Continue making circles, but each time, make them a little bit bigger (we are opening up the shoulder joint).
  2. Continue doing this for 10 circles one direction and then 10 the other direction.
  3. Change arms and repeat.
  4. Finish by rolling both shoulders forward and then back.
Peggy Breeze

Peggy is an Ayurvedic Diet and Lifestyle consultant, Yoga Specialist, Peak and Power Pilates instructor, cycle instructor and a personal trainer with certifications from Kripalu and 500-hour Himalayan Institute.

Peggy Breeze

Peggy is an Ayurvedic Diet and Lifestyle consultant, Yoga Specialist, Peak and Power Pilates instructor, cycle instructor and a personal trainer with certifications from Kripalu and 500-hour Himalayan Institute.

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Pema Sangmo Lo
Pema Sangmo Lo 5pts

Meditation is a best thing to perform before going to bed!!

Sara Artist Yogi Hart
Sara Artist Yogi Hart 5pts

Of course....however utilize yoga for every day needs is great to integrate as lifestyle as well as a separate time dedicated to on the mat... yoga yoga yoga

Nyayapathi Narayan
Nyayapathi Narayan 5pts

Bed is meant for sleeping... yoga is usually performed on hard surface with a mat....

Ayurveda
Ayurveda 5pts

You can always start! :) Tena Reese-Knox

Karla Deel
Karla Deel 5pts

Ellen Kirk, we ought to make a mindful morning routine like this...

Dania Oliva-Pena
Dania Oliva-Pena 5pts

I would fall off my bed : 0 the floor is better. Thank you : )

MH Ravikumar
MH Ravikumar 5pts

practice on the floor by using yoga mat but not on bed.

Nita Parekh
Nita Parekh 5pts

I think none of the shown yoga poses can be really done in bed!!

Michelle Evans
Michelle Evans 5pts

You guys act like they suggested BASE jumping from the bed! It's yoga! Calm down and try it. If you get hurt doing these poses on a bed, you're doing them wrong.

Mary Kay
Mary Kay 5pts

I would fall on my face back into bed and go back to sleep!

Jaya Dargan
Jaya Dargan 5pts

A bit presumptuous to assume I didn't .. comment above was based on the article details. Except for the reverse child pose where the full spine is flat on the bed, unless one has an extremely firm flat mattress, the balance and support on joints for the sitting asanas are not optimal on a bed ( the difference felt when sitting on a firm surface versus a innerspring or pillowtop mattress). Anyways - just my 2 cents on best practices - for what it is worth, traditionally, yoga asanas are never practiced on a mattress or bed either.. :)

Jaya Dargan
Jaya Dargan 5pts

My comment was based on the article details. Except for the reverse child pose where the full spine is flat on the bed, unless one has an extremely firm flat mattress, the balance and support on joints for the sitting asanas are not optimal ( the difference felt when sitting on a firm surface versus a innerspring or pillowtop mattress). Anyways - just my 2 cents..

Maria S Chrysostomou
Maria S Chrysostomou 5pts

As its 5am here in the U.K. I will check out the site etc in the morning.

Kaysaree Moodley
Kaysaree Moodley 5pts

Please look up book on Amazon called Heal Your Life by Louise Hay ... It can add to your toolbox to stay healthy in body and mind :) we use this in my family too :)

Kaysaree Moodley
Kaysaree Moodley 5pts

You are welcome and it costs nothing to share good info .... :) I use what I can too and I attend classes I love it :) but I have learnt over many years that we must do What we can and accept ourselves totally .... :) take care and do what you can :)

Kaysaree Moodley
Kaysaree Moodley 5pts

Www.changeyourenergy.com/Dahn-yoga and there's a signup for newsletter at the bottom of the webpage

Maria S Chrysostomou
Maria S Chrysostomou 5pts

I wouldnt have been able to check it out if it wasn't for you to tell me about this. Thank you so much...

Kaysaree Moodley
Kaysaree Moodley 5pts

Try to get his website :) will check a link for you hang on ...

Maria S Chrysostomou
Maria S Chrysostomou 5pts

Its hard for me to get out and about now. So i can try these techniques at home

Kaysaree Moodley
Kaysaree Moodley 5pts

I would suggest you take what you can from his newsletter and videos and work with that's possible for you ... Don't get hooked on looking for a centre as a way to use his teachings ... It's okay if it can work for you right where you are :)

Maria S Chrysostomou
Maria S Chrysostomou 5pts

Anazing stuff and defo yes yes yes I will look for a beginners guide to start this. Shame none in U.K. well none where I live. Be good to have a proper instructor...but you tube is here...

Maria S Chrysostomou
Maria S Chrysostomou 5pts

I just watched the video of how he started with just 1 student and how many Dahn Yoga centers there are in US.

Kaysaree Moodley
Kaysaree Moodley 5pts

Yes - he offers many ways to empower the body by working on the power of the brain ... There are also exercises that can be done while lying down in your bed or in the floor like the tiger pose where you raise hands and feet as much as you can - palms and feet facing the ceiling - and while breathing deeply in this position mindfully taking in light new fresh energy with every breath in and letting out stale air as you breathe out, the abdomen area builds a powerful power base - do what u can for now even if it's two seconds and build up slowly over many days or even weeks :) there is no rush with yoga always watch your body and it's physical limitations and work within what will stretch and what's not totally ready for your goal ... Slowly the strength and muscles will do what you wish it to ... :)

Maria S Chrysostomou
Maria S Chrysostomou 5pts

Thanks for the tip, i will check it out on you tube, but can someone with osteoathritis do them cos i cant straighten or sit on the floor with vent or straightened knees....