Just as the alarm clock buzzes, we start making a checklist of all that we have to do in the day. We start stressing about the day ahead of us even before getting out of bed. This can be unhealthy in the long run and needs to be rectified!
Instead of worrying about the day, you should kickstart mornings by revitalising your body with some yoga poses you can do in bed. In bed yoga will make you feel fresh and optimistic about the day ahead!.
On the occasion of International Yoga Day, let us look at some of the morning yoga poses that will help you start your day energised and positively-
Seated Forward Bend Or Paschimottanasana
Paschimottanasana, commonly known as Seated Forward Bend, is one of the most important modern yoga exercises and morning yoga poses. It is a beneficial in bed yoga asana that can help improve your mental health and overall well-being.
How to do Seated Forward Bend or Paschimottanasana:-
- Sit on the bed with your legs stretched out straight in front of you, keeping your spine erect and toes flexed toward you.
- Breathe in as you raise both your arms above your head and stretch upwards. Breathe out as you bend forward and extend your torso over your legs, keeping the spine erect.
- Breathe in and slightly lift your head, elongating the spine. Breathe out, bringing your navel towards the knees.
- Hold this position for as long as you can.
- Breathe in as you rise up and stretch up your arms above your head. Breathe out and bring your hands down. Seated Forward Bend or Paschimottanasana is one of the most energising yoga poses that is best performed at the beginning of your day!
Cow Face Pose Or Gomukhasana
Gomukhasana literally means Cow Face pose. It is a seated in bed yoga posture and can be performed along with a set of different seated asanas. Gomukhasana or Cow Face pose is one of the most energising yoga poses that stretches the arms, triceps, shoulders and chest.
How to do Cow Face pose or Gomukhasana:-
- Sit on the bed with your back straight and legs extended in front of you. Place your feet together and keep your palms next to your hips.
- Bend your right leg and place the right feet on your left side, like in a cross-legged position. Stack your left knee over your right knee.
- Raise the left arm above your head and bend the elbow. Simultaneously, bring the right arm behind your back and interlock both hands.
- Take deep ujjayi breaths and stay in the position for as long as you are comfortable.
- Now, release your arms as you exhale.
- Uncross your legs and repeat the same for the other leg as well.
Gomukhasana or Cow Face pose is one of the best morning yoga poses that can enhance your posture and cure stiff shoulders.
Reclining Bound Angle Pose Or Supta Baddha Konasana
Keep anxiety at bay by starting your day with the Reclining Bound Angle Pose or Supta Baddha Konasana. It is one of the most beneficial morning yoga poses that helps you keep calm throughout the day. This in bed yoga pose also helps you open up your hips and thighs, which in turn, makes other postures easy.
How to do Reclining Bound Angle Pose or Supta Baddha Konasana:-
- Lie down comfortably on your back, with your legs extended and your arms on the sides, palms facing up towards the ceiling.
- Bend your knees, allowing the undersurface of your feet to touch, with the outer (pinky toe) edges of your feet resting on the mat. Open your legs sideways and allow gravity to support their weight.
- Allow your back and shoulders to relax on the bed. Hold the pose anywhere from one to five minutes, depending on your comfort level.
- To resume to the starting position, place your palms on the side of your legs and gently fold them together, bringing the soles of your feet flat down on the mat. Bring your knees to your chest and gently rock from side to side to release the lower back.
Reclining Bound Angle Pose or Supta Baddha Konasana is one of the most energising yoga poses that should be performed in the morning before breakfast.
Happy Baby Pose Or Ananda Balasana
Happy Baby Pose or Ananda Balasana is a gentle stretch for the hamstrings, inner thigh and inner groin. It is one of the best morning yoga poses that relaxes the back and also opens up the hips, shoulders and chest. Happy Baby Pose or Ananda Balasana is one of the most energising yoga poses fit for beginners.
How to do Happy Baby Pose or Ananda Balasana:-
- Relax, with your back flat on the bed
- With your head flat on the mat, bend your knees towards your chest at a 90-degree angle with the soles of your feet facing up towards the ceiling.
- With your hands, hold on to your feet. Move your knees apart sideways.
- Hold this position and gently move side to side (like a happy baby :P).
- Continue for several breaths, inhaling and exhaling deeply.
The in bed yoga pose, Happy Baby Pose or Ananda Balasana, eases stress and anxiety making it apt to perform at the start of your day.
Cat Pose Or Marjaryasana
Relax your mind and spine with the in bed yoga pose Cat Pose or Marjaryasana. It is one of the most helpful morning yoga poses that incorporates the excellent feline stretch in the yoga workout.
How to do Cat Pose or Marjaryasana:-
- Balance your body on your hands and knees, with your wrists aligned with shoulders and knees aligned with the hips. Keep knees hip-width apart and centre your head in a neutral position and soften your gaze downward.
- As you exhale, move your spine toward the ceiling, making an arch-like shape with your upper body. As you do this, avoid touching your chin to the chest.
- Inhale, coming back to the starting position on your hands and knees.
- Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.
Cat Pose or Marjaryasana is one of the most energising yoga poses that powers up your brain and improves focus, coordination and mental stability.
Wishing everyone around the world good health and happiness on the occasion of International Yoga Day!