In-Bed Yoga Poses For When You’re Feeling Extra Lazy
Dec 20, 2023
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Let's face it: While you want to get a lot of exercise every day, sometimes it sounds a lot better in bed. On those days, or when you need some gentle exercise to motivate you to get out of bed, you can use the magical power of gentle yoga flow.
To get you started with your bedtime yoga practice, we spoke to Jennifer Dixon, owner of Healthy Yoga Club in Chattanooga, Tennessee. She is an experienced registered yoga teacher, a licensed Ashtanga yoga teacher, and an expert certified personal trainer with the Institute of Fitness and Nutritional Sciences. She says you can practice these five poses on or near your bed.
Shoemaker supine position. Dixon calls this pose "an awesome trio," which is why it's at the top of her list of yoga poses in bed. "The cobbler on the back can help you relax, feel grounded, and eliminate the prospect of everyday activities like looking at computer screens and small phones," she says. "Finally, because the hips tend to tighten over time and with a sedentary lifestyle, you also get the added benefit of hip mobility work."
To accomplish this pose, Dixon says:
"Lie on your back and stretch your arms in any direction (for example, make a T-shape). Bend your knees as comfortably as you can and bring your legs together. Let your knees drop in the opposite direction. Try to bring the soles of your feet together. Heels and With the balls of your feet together, slide your feet toward your groin as comfortably as you can. You're basically making a diamond. Use gravity to relax your inner thighs and knees. Just three or five minutes and you should feel the difference."
Modifications to make supine cobbler feel better:
If you have tight hips and inner thighs, Dixon recommends placing a pillow on either outer thigh for added support. If you want to increase the extensibility of your chest, place a pillow lengthwise along your spine and lie on it. If you want to stretch your mid-to-upper back further, lie on it with the pillow rotated so it is perpendicular to your spine (so it's in a T-shape with your spine).
Wind-shifting attitude. Dixon said it was the "best pose" for her lower back pain when she first started practicing yoga. "That's because this pose helps stretch the hip flexors, because sitting too long can make you tense, it helps increase the mobility of your hips, and your hips get tense from sitting, "she says. "Besides that, because you're compressing your belly in this position, you'll get some extra benefit of a bowel massage. There's a reason she says it's called the 'wind removal pose'!
To accomplish this pose, Dixon says:
"Lie on your back with your right knee in front of your chest. Straighten your left leg; you can bend your left leg if necessary. Wrap your hands around your bent right knee, just below the knee joint, resting on your shin, and gently lift your thigh Pull toward your chest. Try putting your shoulders back on the bed, away from your ears. Hold for three to five minutes, then do the other side. Also, bring your knees to your chest, which is a great stretch for the lower back."
Improved wind removal posture:
Once you can get your knees on your chest, Dixon recommends trying to move your knees to the side of your chest for a better stretch. You can reverse this movement and set the bent leg aside, which stretches the IT band in the thigh and the piriformis in the buttocks. With your knees in front of your chest, you can make small circles with your knees to help you get deeper into your hips.
Semi-reclining pigeon pose. "It's one of the best hip openers in yoga," says Dixon. "That's why you'll also find a version of this pose in physical therapy and expand it to major sports and other physical activities." When you're practicing Supine Half-Pigeon in bed, it helps keep the pull The stretch focuses on the muscles in the back of the thigh and back. "Practicing this pose for three to five minutes on each side helps build flexibility in the hips and create room for the lower back." Dixon says, especially if you can get the other knee close to your chest, you may find this Posture also aids digestion.
To accomplish this pose, Dixon says:
"When lying on your back, bend your knees and place your feet flat on the bed. Step your right foot over your left thigh. Keep your right foot bent. If it's a drastic stretch, stay there. If you're still finding feel, try Extend your bent left leg toward your chest and bring your right arm through the triangle formed by your left thigh and your bent right leg. Hold your left shin with your right hand. Your left hand will run along your Grab your right hand on the outside of your left leg. Take a deep breath. Repeat on the other side after three to five minutes."
Modifications to make the Supine Half Dove feel better:
Dixon says if you want the pigeon's posture to twist, keep your feet flat on the bed. This will strengthen the stretch on the outside of the crossed leg. Straighten your hips as you pull your knees into your chest; cross your hips in and push your other hip out. Rotate from the bottom of the headboard and do this pose. As you cross your legs, if you can get the bottom flat against the wall, you'll notice a deeper stretch.
Lie on your back and twist. Or do this supine twist pose after completing the first three poses on this list before bed; you won't want to do it if you're too stiff, but the benefits are huge and the release amazing. "As you bring your knees close to your belly, twisting helps move objects properly and may aid digestion," says Dixon. "Another advantage of this pose is that it helps stretch the lower back and outer thigh muscles. If you look away from your knees, you'll also get a good stretch in your upper back and neck." From 3 By the five minute start, spend more time on the stiff side (if you feel it is necessary).
To accomplish this pose, Dixon says:
"Lie on your back with your knees in front of your chest, squeeze. Let your knees lean heavily to one side. Try folding your knees and hips. Open your arms and make a T. Try pressing your shoulders into the bed. Stare at your knees. The opposite direction. Hold for a few minutes, then push your knees back to your chest with both hands. You may need to give them a small hug. Repeat on the other side."
Modifications to make the supine twist feel better:
To step up the stretch, try crossing your thighs over your calves, like you would cross your legs at the dinner table, Dixon says. Or, if stacking the hips is too easy, cross the lower leg over the upper leg to strengthen the hip flexor stretch.
Banana pose. Dixon says this hand-lifting position "may be the first stretch you instinctively did as a kid," and then you'll fall when you start hearing your alarm go off rather than anytime you feel it. Lower the plate. "This pose feels great and makes you feel like you've grown a few inches taller, especially first thing in the morning," she says. "You're going to get an amazing stretch on the outside of your body, from your shoulders down through your obliques and even across the outer edges of your thighs." It may feel natural to wake up in the morning, but Dixon says it's like relaxing and stretching before bed Just as amazing.
To accomplish this pose, Dixon says:
"Lie on your back with your feet together, hands above your head, and clasped hands. Extend your hands in the opposite direction of your feet; play a finger game, flex your toes here. Keep your feet, still together, and your hands, still on The top of your head, to the right; you have to make a banana shape with your body. Try to keep your hips and shoulders on the bed; the outside body will want to lift. If so, don't stretch your hands and feet too far. minutes, go back to center and repeat on the other side."
Modifications to make Banana Pose feel better:
Dixon said he would cross his legs and play in this position, with the most intense of them putting the outside leg on the inside. For example, if you move your hands and feet to the right, your left foot will step over your right.