Yoga is a highly beneficial practise that helps one energize their mornings. But, we tend to get lazy through the day. Why wait? Start your yoga regime in bed!. Please find listed below a couple of moves that are highly beneficial and effective to being your morning on a high-note:
1. Wide-Legged Child Pose (Balasana)
From a kneeling position, lower your bottom down and between your feet. Then extend your torso and arms out in front of you between your thighs. Allow your forehead to rest on the bed. Breathe and hold the pose for 30 seconds to a minute.
2. Cat Pose to Cow Pose (Marjaryasana to Bitilasana)
Start with your hands and knees on the bed, and make sure your wrists are in line with your shoulders and your knees are under your hips. Inhale, then exhale as you gently round your spine up into Cat while keeping your abdominals engaged and allowing your chin to drop to your chest. Inhale, and then exhale into Cow by arching your back, lifting your head up and letting your belly relax. Flow back up into Cat and repeat, warming up your spine.
3. Seated Forward Fold (Paschimottanasana)
From a seated position, extend your legs in front of you and flex your feet. Lift your arms up and then reach for your feet or ankles, making sure to remove any curvature from your spine. Breathe and continue to bend forward, maintaining relaxed shoulders and a flat back. Hold for 30 seconds to a minute.
4. Supine Spinal Twist (Supta Matsyendrasana)
Lying on your back, bring your right knee into your chest and gently lower it over the left side of your body. Draw your right arm (and your gaze) out to your right side and place your left hand on your right knee. Hold for five to 10 breaths and then repeat on the opposite side.
5. Dolphin Pose (Ardha Pincha Mayurasana)
Start with your hands and knees on the bed, and make sure your wrists are in line with your shoulders. Hold opposite elbows to get shoulder’s distance, then place forearms parallel to one another. Drop head and reach chest back through arms in the direction of your feet to enhance shoulder opening. Stay here for 5 deep breaths.6. Bow (Dhanurasana)
Lie facedown, bend knees, and grab ankles. Press feet into hands, keeping knees hip-width apart, and lift chest off the ground. Stay here for 5 deep breaths.
7.Reverse Prayer (Pashchima Namaskarasana)
Sit comfortably, float arms down to either side of body and, bending elbows, reach arms behind back. Press palms together in a prayer position on spine and reach hands as high up spine as feels good. Stay here for 5 deep breaths.
8. Seated Pose (Sukasana)
Sit on your sit bones with your legs crossed and feet relaxed. Lift your spine straight to the sky and allow your hands to rest on your knees with the palms facing down. Practice breathing, and savour the peace and tranquillity of the moment.