If you’re caged in your home and do not have a yoga mat, don’t fret. Yoga can still become part of your weekly regimen. (After all, the ancient yogis didn’t have mats either.) As a certified yoga Trainer, I developed a fast stretch routine that you can do– in bed. There’s no sweating included, so you can even do the sequence in your pajamas, if you want.
Believe it or not, your bed can be a great piece of workout devices. It’s soft and provides additional support and versatility for your body. For yoga, in specific, we desire to focus on feeling comfortable in each pose, unlike with other exercises where strength is the main focus.
1. Wide Leg Inner Thigh Stretch
Stay up tall and spread your legs wide apart. (You can prop yourself up on a pillow if that’s more comfy.) This position is suggested to actually stretch your inner thighs, so go ahead and lean forward into this stretch. Bend your feet and squeeze your quads to secure your knees. Take 3 sluggish, deep breaths here. Bear in mind that in yoga we breathe in and out through the nose.
2. Wide Leg Side Stretch
From the above position, press your right forearm down onto your right thigh– or the bed. Then raise your left arm up and reach it over toward the ideal one. This opens up the middle of the body and the side body, all the way from the hip as much as the armpit. Hold this for three breaths, and then switch sides and repeat.
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3. Seated Twist
Cross your left ankle over your straight right leg. Then rely on the right and twist toward your knee. Bend the straight ideal leg, and unwind your shoulders. As you breathe in, try to sit up taller. And as you breathe out, pull your navel in toward your spine to sound out your internal organs and improve mobility in your spinal column. Hold this pose for three breaths, and after that change to twist to the opposite.
4. Seated Forward Fold
Straighten both legs in front of you and flex your feet. Engage your quads to secure your knees. Reach your arms out to the side and up, and then gradually fold forward over your legs. Permit your head to dangle and your shoulders to relax. Hold this pose for three sluggish, deep breaths– and after that release.
Do this routine in the morning before getting out of bed, at night before going to bed, or in the middle of the day when you need a break. It’ll help keep your body limber and your mind calm. Namaste!
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