YOGA IN BED: THE BEST EXERCISES FOR YOUR MORNING ROUTINE
Tired and stressed in the morning, but restless in the evening? Yoga in bed could be just the thing for you. You can easily follow these seven exercises to wake up or wind down.
Many people are familiar with a hectic everyday life and constantly high-stress levels. Yoga in bed can counteract the stress and help you find peace. Mornings and evenings are the ideal time for most people to practice awareness and mindfulness. After all, a calm mind is the perfect basis for starting the day in good spirits or drifting off to sleep in the evening.
What should I bear in mind when doing yoga in bed?
Yoga poses, also known as ‘asanas’, have beneficial effects on the body and mind. Yoga in bed can give you a good start to the day if you are still a little too sleepy for a full practice on the floor. After you stand up full of energy to get your 22Bet login.
The asanas will help you to relax, be more mindful, and energize, which will help you to cope with everyday life more effectively. The good news is that your new morning routine doesn’t have to be long – even five minutes is better than nothing. If you sometimes lack the energy to roll out your mat in the evening, yoga in bed is a gentle alternative.
If you suffer from problems falling asleep, for example, practicing in bed can help you to fall asleep. By consciously stretching, you loosen tension in your body and can counteract overwhelming brooding.
For yoga in bed, your mattress should not be too soft so that you still have enough support. Julia Kounlavong, yoga teacher and founder of Unwind Your Mind (Health X partner of Ottonova), recommends: ‘Make sure that you can position your hips upright’.
It’s also important that you do asanas that don’t require a lot of balance so that you don’t tumble off the bed. Below we have listed some exercises for yoga in bed in the morning and evening that you can ideally do on your mattress.
If you’re a morning person, you could benefit from morning yoga before you even get out of bed. Before you start, you can do a short body scan and take deep breaths to ask yourself
how you are feeling, recommends Julia Kounlavong.
WHAT TO DO AND HOW TO DO IT
Heart openers and exercises that strengthen the core and core muscles are then best suited. Here are three exercises to help you wake up:
The bridge: For this asana, lie on your back with both legs hip-width apart. Then use the strength in your heels to push your buttocks upwards and tighten your legs and buttocks. This exercise activates the muscles in your lower body.
Sphinx: To do this, lie on your stomach and place your arms pointing forward. Place your forearms and palms on the floor and stretch your legs backward. Then gently lift your upper body. Make sure that your neck remains straight and that you don’t stretch it backward. This exercise opens your heart, strengthens your back, and generally relaxes you. If you are flexible, you can also do the cobra instead and stretch out your arms.
Cobra: Lying on your stomach, press the back of your feet and pubic bone into the floor in this asana. Exhaling, position your hands under your shoulders and push yourself up from your back. Look forward and inhale. Hold the position for a few breaths – lower your shoulders as you exhale and pull yourself up as you inhale.
These exercises are also suitable for gently preparing you for some early morning exercise.
