Health & Fitness

5 Yoga Poses You Can Do In Bed

New York Smash Magazine  

Photo Credit: pedrovieira68 |123RF.com

Photo Credit: pedrovieira68 |123RF.com

BY JENN ZERLING OF JZFITNESS.COM


Most people think of yoga as hitting the mat for an hour and getting into a deep sweat.  Others think praying to the yoga G-ds while lying on their mats.  While I am a huge power vinyasa flow fan, I do believe that yoga can be brought into all areas of your life, including your bed.  Now, without getting too frisky, let’s understand that I am referencing certain yoga poses which when done in bed, can relax your body more, helping you settle into a deep night’s abyss.

These postures are ones that I do toward the end of my classes.  They are passive and hone in on the breath.  Remember, yoga is uniting your mind, body and soul.  So, when you can focus on your breathing patterns and bring yourself to a deeper rhythm, you are able to relax the mind and guess what, the body will follow.

Do these five yoga poses in bed tonight and feel so much better tomorrow:


1. Dhanurasana or Bow pose:

Starting on your belly, bring your knees together.  Bend your knees and reach behind yourself to grab your feet. Keep your chin tucked in, keeping a neutral spine.  Kick your feet into your hands while peeling your chest slightly off your bed.  Take three deep breaths and with every inhale, lift your body a bit higher. Slowly release and flip onto your back.

2. Supta baddha konasana or souls of your feet together:

Bring the souls of your feet together and open your knees wide. Place one hand on your belly and one hand on your heart.  On every inhale, feel your belly rise up as your chest expands and your diaphragm contracts.  Hold your breath at the top.  Exhale through the back of your throat slowly, as if you are fogging the pane of a window.  So deep inhale for 4 counts.  Hold at the top of the breath.  Slow exhale for 4 counts.  Take 10 deep breaths like so.


3. Ananda Balasana or Happy Baby:

Lift your legs up and bend your knees.  Grab on the outside of your feet, stacking your feet on top of your knees.  Keep your tailbone tucked into the bed.  Rock side to side gently.  Breathe deeply for 10 deep breaths.

4. Supta Matsyendrasana or Supine spinal twist:

Bring your knees into your chest and bring your arms out to the side either as goal posts or in a “t” formation.  Slowly drop your knees over to the right and take your gaze over your left shoulder.  Hold here for 5 deep breaths.  Slowly switch sides and repeat.


5. Shavasana or corpse pose:

My favorite pose of the entire practice.  For this pose, lay with your legs and arms completely relaxed at your sides, with zero movement.  Relax your shoulders and lower back into the bed.  Close your eyes and just be.  Allow yourself to drift off into your night by scanning your body starting with your feet.  Visualize every muscle in your body to relax.  Soften your breathing.  Allow your thoughts to completely let go.  It is time to unpeel any layers from your day off of you so that tomorrow, you are open and free to receive the new.

*Photo credits: ASF