Hi Ladies, so I always get the question, “what yoga poses can I do in bed if I’m a busy woman on-the-go?” So there are so many options for energizing your body in the morning and relaxing and releasing at night. Here are a few of my favorite postures for morning and bedtime yoga.
Savasana: Although this posture is usually at the end of most practices in the morning you can use it as an awakening posture. Come laying on your back and allow for your spine to melt into the mattress. Find a few moments of stillness and peace while just breathing and gently keeping your eyes closed. Now start to find small movement in your fingers, wrist, and toes. Start taking deeper inhales and exhales. Take an early morning stretch reaching your hands and toes in opposite directions.
Happy Baby or Half Happy Baby Pose: After awakening, all your muscles inhale to prepare and exhale pull your knees into your chest and reach around your legs for the outside of your feet. Plant the soles of your feet on the ceiling and gently pull your knees down towards the mattress. If this posture feels good in your body gently sway back and forth to massage your lower back & remember to take deep inhales and exhales. Bend your elbows, and continue to press your shoulders and head into the mattress to keep your spine protected. If you try Half Happy Baby pull your right knee into your chest first and gently press your left hip into the mattress. Remember to take Half Happy Baby on both sides.
Supine Twist: This has been my favorite yoga posture since starting my practice. Supine twist releases and over time lengthens your spine. Remember to take this on both sides, but start on your right side first. Pull your right knee to your chest and extend your left leg long. Take a nice inhale and guide your right knee across your body stacking your hips on top of one another. Reach your arms out wide while pressing both of your shoulders into your mattress. Gaze to your right side and above all else remember to breathe. On every inhale to lengthen your spine and on your exhale twist a little deeper. Now take this all on the left side by bringing both your knees to your chest and extending your right leg long. Take a nice inhale and guide your left knee across your body stacking your hips on top of one another. Reach your arms out wide while pressing both of your shoulders into your mattress. Gaze to your left side and remember to breathe.
Seated Forward Fold: Draw your knees into your chest, roll up to a seat, extend your legs out in front of you, find a tall seat, and keep a slight bend in your knees. Remove any extra love from under your sit bones as you inhale to prepare and exhale hinge forward at your hips. Reach your hands forward and grab for whatever is assessable (feet or calves). Continue to gaze down allowing this posture to release your spine and neck.
These four postures have just awakened your body for the busy day ahead. Although these postures are great for morning they can also be wonderful for relaxing your muscles in the evening as you prepare for bed. An added alternative could be trying Forward Fold while standing to help release your middle and upward back. Above all else remember to breathe and Namaste.