Do you ever feel like you don’t have the time to go to yoga, or get out your mat and practice at home? That’s okay, I’ve got you covered.
You’re not alone.
I’ve created a mini-sequence for you to practice in the comfort of your own bed. You can start your day with this exercise or try it before you go to bed. Make sure to comment below with your feedback so I know how to best serve you! *Please note that these poses are usually done under the covers. 🙂
- Start by taking a few deep breaths in and out through your nose. Slow down and smooth out your breath.
2. Knee-to-chest pose: start by bending your knees and hugging your knees to your chest. If it feels good, rock side to side. Then, slowly bring your hands to your knees, or behind the thighs. As you inhale, move the knees away from your chest (as pictured) so your arms extend & your hands stay on your legs. As you exhale, slowly hug your knees to your chest. Repeat 8-10 times.
3. Extend One Leg Up: Bring one foot to the floor/bed, and hug the other leg into your chest. Interlace your hands behind your thigh and then extend your leg towards the ceiling. Take a few deep breaths here letting your shoulders soften. Roll your ankle in a circle, then switch directions. Then point and flex your foot a few times. Do the next pose, then switch sides.
4. Figure 4 hip opener: Whatever leg is extended, bring that foot over the opposite thigh to open the outside of the hip. Stay here, or lift the opposite leg off the bed and grab behind your thigh or in front of the shin. Stay here for several breaths before switching sides. 5. Twist: Hug your knees into your chest and bring your arms out wide into a T or bent at the elbow. Take a deep breath in and as you exhale bring both legs over to one side. Stay for a few breaths then switch sides.
6. Bound Angle Pose: Bring your knees back into your chest, then plant for your feet on the bed. Bring the bottoms of your feet together so the knees go out to the side, and the outer parts of your foot are on the floor/bed. Stay for a few breaths. Option to bring one hand on your belly and one on your heart. Take a few deep breaths into the spaces under your hands. 7. Lateral Bend: Sit up on your bed nice and tall then inhale and reach both hands over your head. As you exhale, reach over to one side, getting a stretch on the other side of the body. Stay for a few deep breaths and let your shoulders relax away from your ears. Notice where you feel tight or restrictive. Then switch sides. 8. Childs Pose: Come all the way onto All 4’s, then bring your big toes together, your knees apart and find childs pose. Use a blanket or pillow under your torse, or forehead, to help support you. Stay for several breaths.
After this, stay seated for a few more breaths. Take a moment to notice how you feel after moving your body. Notice any subtle changes now, and notice as your day goes on any changes in your day simply by changing up your routine!