It’s the time of year when people are trying to get back into shape after overindulging during the holidays. But what if you don’t have time to go to the gym? Or what if you’re not in the mood to work up a sweat? There are still plenty of ways to get in shape without leaving your bedroom. In fact, there are even exercises that can be done in bed.
So if you’re looking for a way to get in shape without having to leave your bed, keep reading. This article will provide a guide for doing yoga poses in bed.
What are yoga poses?
Yoga poses, also called asanas, are a series of static postures that are performed to promote physical and mental well-being. There are many different types of yoga, but all styles typically involve some combination of breathing exercises, meditation, and physical postures.
Benefits of doing yoga in bed
There are many benefits to doing yoga in bed, including:
1. It’s a great way to start your day
Yoga is a great way to start your day. It helps to wake up your muscles and get your blood flowing. Doing yoga in bed can also help to improve your flexibility and range of motion.
2. It can help to relieve pain
If you suffer from chronic pain, yoga can help to relieve some of your symptoms. The gentle stretching and twisting movements help to release tension from your muscles and joints.
3. It’s a great way to relax
Yoga is a great way to relax both your mind and body. The deep breathing exercises help to calm your nervous system, while the physical postures help to release tension from your muscles.
4. It can help to improve your sleep
If you have trouble sleeping, yoga can help. The deep breathing exercises and relaxation techniques can help to calm your mind and body, making it easier to fall asleep.
5. It can help to boost your energy levels
If you’re feeling tired, yoga can help to give you a natural energy boost. The deep breathing exercises help to oxygenate your blood, while the physical postures help to increase your circulation.
6. It can help to improve your mood
Yoga has been shown to improve mood and reduce stress. The deep breathing exercises help to relax your mind, while the physical postures release endorphins, which are natural mood-boosters.
7. It can help to boost your immune system
Yoga can help to boost your immune system. The deep breathing exercises help to increase the oxygen levels in your blood, which helps to fight off infection.
8. It can help to increase your strength and stamina
Yoga can help to increase your strength and stamina. The physical postures help to tone your muscles, while the deep breathing exercises help to improve your lung capacity.
9. It can help to improve your balance and coordination
Yoga can help to improve your balance and coordination. The physical postures help to improve your proprioception, which is your body’s ability to sense its position in space.
How to do yoga poses in bed:
- 1. Start by lying on your back with your knees bent and your feet flat on the bed.
- 2. Place your hands on your belly and take a few deep breaths.
- 3. As you exhale, slowly lift your head and shoulders off the bed.
- 4. Hold this position for a few seconds before returning to the starting position.
- 5. Repeat this pose 5-10 times.
- 6. To increase the difficulty of this pose, you can place your hands behind your head or extend your arms out to the sides.
- 7. You can also do this pose with one leg extended and the other bent.
- 8. To make this pose easier, you can place a pillow under your head and shoulders.
How long should I do yoga poses in bed?
Aim to do yoga in bed for period of at least 30 mins to 45 mins. This is considered as the ideal time to do yoga so that you can reap all the benefits it has to offer.
Best Yoga Poses to do in Bed:
Child Pose:
This pose is easy as you can easily ease into it as you wake up.
To do a child pose, start by sitting on your heels with your knees bent and your butt resting on your heels.
Then, slowly lean forward until your forehead touches the bed and your arms are extended in front of you.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Cat/Cow pose:
This pose helps to wake up your spine and prepare your body for the day ahead.
To do a cat/cow pose, start by getting on all fours with your hands and knees shoulder-width apart.
As you inhale, arch your back and look up towards the ceiling.
As you exhale, round your back and tuck your chin towards your chest.
Alternate between these two positions for at least 30 seconds to a minute.
Downward-Facing Dog:
This is a classic yoga pose that helps to stretch your entire body.
To do a downward-facing dog, start by getting on all fours with your hands and knees shoulder-width apart.
Then, tuck your toes under and lift your hips up and back until your body forms an inverted “V” shape.
Keep your knees bent if you need to in order to avoid straining your hamstrings.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Mountain Pose:
This pose helps to improve your posture and lengthen your spine.
To do a mountain pose, start by standing at the edge of your bed with your feet hip-width apart.
Then, raise your arms up overhead and interlace your fingers.
Engage your core muscles and press your palms up towards the ceiling as you lengthen your spine.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Warrior 1:
This pose helps to improve your balance and coordination.
To do a warrior 1, start by standing at the edge of your bed with your feet hip-width apart.
Step your right foot back and place it flat on the bed.
Bend your left knee and lunge forward until your thigh is parallel to the bed.
Reach your arms up overhead and interlace your fingers.
Gaze up towards the ceiling as you hold this position for at least 30 seconds to a minute.
Repeat on the other side.
Plank Pose:
This pose helps to improve your core strength and stability.
To do a plank pose, start by getting into a push-up position with your hands and feet shoulder-width apart.
Engage your core muscles and keep your body in a straight line from your head to your heels.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Side Plank Pose:
This pose helps to improve your core strength and stability.
To do a side plank, start by lying on your left side with your legs extended and your left hand resting on the bed.
Prop yourself up on your left elbow and place your right hand on your hip.
Engage your core muscles and lift your hips off the bed so that your body is in a straight line from your head to your feet.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Repeat on the other side.
Bridge Pose:
This pose helps to improve your posture and lengthen your spine.
To do a bridge pose, start by lying on your back with your knees bent and your feet flat on the bed.
Place your arms at your sides with your palms flat on the bed.
Engage your core muscles and press your hips up towards the ceiling as you lift your chest off the bed.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Camel Pose:
This pose helps to improve your flexibility and lengthen your spine.
To do a camel pose, start by kneeling on the bed with your feet hip-width apart.
Place your hands on your lower back with your fingers pointing down.
As you inhale, press your hips forward and arch your back.
As you exhale, round your back and tuck your chin towards your chest.
Alternate between these two positions for at least 30 seconds to a minute.
Puppy Pose:
This pose helps to stretch your shoulders, neck, and spine.
To do a puppy pose, start by getting on all fours with your hands and knees shoulder-width apart.
Walk your hands forward until they are in line with your shoulders.
As you inhale, press your hips back towards your heels and lengthen your spine.
As you exhale, round your back and tuck your chin towards your chest.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Fish Pose:
This pose helps to improve your posture and lengthen your spine.
To do a fish pose, start by lying on your back with your knees bent and your feet flat on the bed.
Place your hands on either side of your body with your palms flat on the bed.
As you inhale, press your hips up towards the ceiling and arch your back.
As you exhale, tuck your chin towards your chest and round your back.
Alternate between these two positions for at least 30 seconds to a minute.
Corpse Pose:
This pose helps to relax your body and mind.
To do a corpse pose, start by lying on your back with your legs extended and your arms at your sides with your palms flat on the bed.
Close your eyes and take deep breaths in and out through your nose.
Allow your whole body to relax and sink into the bed.
Remain in this position for at least 5 minutes.
Best Yoga poses to do in bed in the morning:
Legs up the wall:
This pose helps to improve your circulation and calm your mind.
To do a legs-up-the-wall pose, start by sitting with your hips and back against a wall.
Slowly swing your legs up the wall until they are pointing straight up.
Hold this position for at least 5 minutes before returning to the starting position.
Child’s Pose:
This pose helps to stretch your back, hips, and thighs.
To do a child’s pose, start in a tabletop position with your hands and knees shoulder-width apart.
As you exhale, slowly sit back on your heels and lower your forehead to the bed.
You can place your hands in front of you or beside you with your palms flat on the bed.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Seated Forward Bend:
This pose helps to stretch your back, hamstrings, and calves.
To do a seated forward bend, start by sitting on the bed with your legs extended in front of you and your back straight.
As you exhale, slowly lean forward from your hips and reach your hands towards your feet.
You can place your hands on your feet, ankles, or shins.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Paschimottanasana:
This pose helps to stretch your back, hamstrings, and calves.
To do a paschimottanasana, start by sitting on the bed with your legs extended in front of you and your back straight.
As you exhale, slowly lean forward from your hips and reach your hands towards your feet.
Wrap your hands around your feet and try to bring your forehead to your knees.
Hold this position for at least 30 seconds to a minute before returning to the starting position.
Best bedtime yoga poses:
In the evening or before bed, you want to focus on poses that are calming and will help you to relax.
Camel pose:
This pose helps to lengthen the spine and can also be helpful for improving flexibility.
Puppy pose: This pose helps to stretch your shoulders, neck, and spine. It’s a great way to release tension before bed.
Fish pose: This pose helps to improve your posture and lengthen your spine. It’s also a great way to release any tension you may be holding in your back.
Corpse pose: This is the perfect pose to end your yoga practice. It helps to promote relaxation and can reduce stress.
Yoga poses to do in bed for back pain:
To relieve back pain by doing yoga poses in bed, you should focus on poses that stretch and strengthen the back.
Cat-Cow pose: This pose is a great way to warm up the spine and can help to reduce stiffness in the back and neck.
Downward Facing Dog pose: This pose is an excellent way to stretch the entire body and can help to improve energy levels.
Cobra pose: This pose helps to open up the chest and can be beneficial for improving breathing.
Puppy pose: This pose helps to stretch your shoulders, neck, and spine. It’s a great way to release tension from the back.
Child’s pose: This pose is great for stretching the back and shoulders and can be done with your head on a pillow for added comfort.
Yoga poses to do in bed for anxiety:
To help reduce anxiety by doing yoga poses in bed, you should focus on poses that promote relaxation and help to calm the mind.
Corpse pose: This pose is the perfect way to end your yoga practice and can help to promote relaxation and reduce stress.
Puppy pose: This pose helps to stretch your shoulders, neck, and spine. It’s a great way to release tension from the back and calm the mind.
Fish pose: This pose helps to improve your posture and lengthen your spine. It’s also a great way to release any tension you may be holding in your back and calm the mind.
Bed Yoga to do to reduce weight:
To lose weight, it is important that you engage in more intense yoga poses that will help to increase your heart rate and boost your metabolism.
Downward Facing Dog pose: This pose is an excellent way to stretch the entire body and can help to improve energy levels.
Camel pose: This pose helps to lengthen the spine and can also be helpful for improving flexibility.
Cobra pose: This pose helps to open up the chest and can be beneficial for improving breathing.
Cat-Cow pose: This pose is a great way to warm up the spine and can help to reduce stiffness in the back and neck.
Belly breathing: This is a great way to help reduce stress and calm the mind. It can also help to improve digestion and boost metabolism.