Time needed: 15 minutes.
Morning Yoga in Routine in Bed is a great way to start the day. Don’t want to deal with the stress of morning traffic. No time to go to the gym either, so I thought of doing some morning exercises in my bed. Here are some simple yoga asanas I do each morning. Wouldn’t it be wonderful to start your day in such a manner? It is never too late, and it needs very little space or accessories.
The practice of morning yoga is a very important ritual I start each day with. Not only does it help me to change my mood from the negative attitude I might have woken up with, but it also helps to remind me what kind of person I want to be that day. It makes me feel fresh and ready to get things done. I think everyone should incorporate a morning yoga routine in their daily routine; it’s an activity that will help you get through the day without feeling drained. If you’re interested in learning about my favorite poses, read on.
These morning yoga poses are designed to give you a powerful start to a successful day. If you had the best nights sleep you ever had today, would you feel energized and ready to take on any challenge that comes your way? This is the kind of day I want to lead with daily morning yoga. If I start off my day with at least 15-20 minutes of the right kind of yoga practice, I set myself up for a much more productive day ahead.
- Child’s pose
The first position of any routine should always be the Child’s Pose. It is a great way to begin any activity as it is simple and very effective. The pose helps to increase flexibility in the hips, knees and ankles. Begin by lying on your stomach with your forehead drawing close to the ground. Your arms can hang over your head or be outstretched along the floor. While keeping your back straight, take a few deep breaths and feel like you are sinking towards the Earth. Then feel your belly drop towards the ground and pull up slightly with your back – creating an inverted V shape with your body.
Child’s pose is a great way to begin your yoga routine. It’s usually the first pose in a sequence I lead, but sometimes I’ll take a rest in child’s after several other poses or it can be part of a longer series of yoga poses. Child’s pose is a good start towards stretching and it is very relaxing. When practicing this yoga pose, the body has to be more or less lying down. In simple words, our whole body should touch the bed or ground. If you have low blood pressure and feel dizzy, please avoid doing this yoga asanas since it will trigger an attack.
Any child-like pose is great to start yoga. You can also get your inner child back with yoga if you had lost it due to heavy working schedule and poor eating habits. Child’s pose is one such best pose that helps in relaxing the body as well as in ensuring good breathing pattern and soothing the mind. Starting with non-challenging poses is good for people of all ages, whether you are a kid or an adult.
This first step in morning yoga is extremely gentle and can be used as a warm-up or the workout itself. It’s a variation of a simple stretch. It involves special moves that you can do in bed without glancing at your phone while reading news. Child’s pose and bed yoga in morning routine always helps to feel inner peace. Here is how you could do it correctly and improve your health.
- Wrist and ankle rolls
Now that you are in bed, slowly roll your wrists and ankles to stretch your tendons and ligaments. By limbering up these parts of the body first thing every morning, you will reduce tightness, which subsequently leads to flexibility and blood flow throughout the day.
Now that we’ve gone over a few wrist stretches, we’ll move onto the ankles. The ankle is a very flexible joint and so it’s prone to some tightness if you don’t stretch. On top of that, many people suffer with plantar fasciitis, which puts constant stress on your ankles – stretching them will certainly help ease that pain. So let’s stretch!
In the morning, before getting out of bed, I roll my wrists and ankles a few times. This wakes up my entire body and helps me get in the mood for the day. If you have ever played an instrument, or tried a sport which involves repetitive wrist motions, you know how important it is to keep your joints healthy and flexible. As one can imagine, this is not a priority when we are kids, with all the running around, pushing and shoving other kids.
Wrist and ankle rolls are a great way to start the morning. It’s like giving yourself a quick reset.
- Twist
Twist pose is a part of the morning yoga routine in bed. The whole twist exercise is not about your muscles but more about your spinal cord. It is therefore recommended to have yourself some good yoga mats, so that your spine does not face any wear and tear.
Twist is a warm up routine which can be easily integrated into daily life, it can be done anytime you feel you need to help restore balance in your body and mind. This pose is very therapeutic but try not to make it a daily routine as it can put stress on the muscles.
Twisting your body enables you to gain strength in all parts of your body. You can do this by lying on your back and placing your hands behind your head or cross them over one another. Slowly twist the other way, so that your legs are facing the sky and then lower them down.
Twist pose also builds internal heat within the body. It helps to provide flexibility in the hips and spine. It is one of the most important poses that improve circulation.
Twisting to stretch your spine side-to-side can be a good way to effectively relieve pain and stiffness in your lower back, especially if you tend to spend a lot of time hunched over while seated. Twisting side to side is also good for improving your coordination and balance.
When you would have a bad posture twist is one of the great technique in the morning yoga routine to help with that. It will help your joints get back to the normal self.
- Shoulder rolls
First, relax your shoulders and neck. This is the most important step so if it didn’t come naturally, focus on it. Keep the shoulders down and away from ears. Don’t forget to practice this step when you are relaxed without any stress. If you’re ready, hold your right arm straight up in the air and spread your fingers out wide. Then, bend and roll your shoulders around ten times in one direction, then back around ten times in the other direction.
One of the easiest yoga stretches that you can do without having to leave the bed is shoulder rolls. These are great for relieving tension in the upper back and shoulders. You can do shoulder rolls on your bed while lying down in your bed.
Shoulder rolls might seem simple, but they’re a wonderful way to gently massage your neck and shoulders. When done as a part of a daily morning routine, they can actually help reduce neck and shoulder pain over time.
The shoulder rolls stretch out your neck muscles, and lift the shoulders to prepare them for more challenging postures. If you’ve never experienced stiff shoulders or a sore neck, consider yourself lucky. But the basic shoulder rolls can very well apply to almost everyone as an important hallmark of getting your body ready for more strenuous forms of yoga.
- Smile
The fifth and final step of morning yoga is to smile. When I first read about this on the Yama Yoga website it was difficult for me to understand how smiling in the morning could transform my days. Smiling in the morning helped me grow a lot spiritually.
Let your mind feel the smile all over your face and make all of the muscles in your body hold this position. Focus on it and see how quickly your morning becomes more positive and bright.
” You should smile because you’re beautiful, you should be happy because your life has been blessed.”
