Yoga poses you can do in bed to increase flexibility

Yoga you can do in bed: Puppy Pose
Puppy Pose
Yoga poses you can do in bed: Child's pose with twist
Child's Pose with Twist, pt. 1
Bed yoga: Child's Pose/Thread the Needle Stretch
Child's Pose/Thread the Needle
Bedroom yoga: Seated Forward Fold
Seated Forward Fold, pt. 1
Yoga in bed: Seated Forward Fold
Seated Forward Fold, pt. 2

There are several yoga poses that you can do before you even get out of bed to help you begin your day feeling limber. Make this series into a daily routine and over time you will notice decreased tightness and tension upon waking. 

Rise, stretch and shine:

Extended puppy pose  

Puppy pose is a perfect in-bed posture as it stretches the spine and shoulders. Come to tabletop position. Stack your shoulders over your wrists and your hips over your knees. From this position on all fours, reach your hips high as you lower your forehead to the ground. Crawl your fingertips out in front of you so much so that your elbows lift up off of your bed. Allow your head and neck to relax. Breathe deeply as you stay active in your arms.  

Child's pose series 

This series builds upon the mobility and flexibility in your spine and shoulders that you started to cultivate in puppy pose. From puppy pose, sit back into child's pose: spread your knees wide and sit back towards your heels. Place your forehead on your bedspread. Inhale and reach your left arm up to the ceiling. Turn and open up to the left side of your bedroom. Exhale and draw your left arm underneath your body, or "thread the needle.” As you do, turn your gaze to the right side of your room and breathe. Repeat on the other side.  

Seated forward fold 

Finish with seated forward fold to stretch your hamstrings. Come to your sit bones and stretch your legs out in front of you. Sit up tall and breathe deeply for a moment. Engage your core by drawing your belly button in and stretch out your spine as you lift up and out of your waist (photo 1). Reach your fingertips to the ceiling before hinging from your hips and folding over your legs (photo 2). Keep your legs straight to stretch your hamstrings and reach for your toes. Allow your spine to round.  

Want more yoga poses you can do in bed? Check out Edward Vilga’s book, Yoga in Bed: 20 Asanas to do in Pajamas

What are your favorite yoga poses to do in the morning? 


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