Feel good about a non-workout workout with these simple yoga poses that will help your body get ready for the day.
Feel good about a non-workout workout with these simple yoga poses that will help your body get ready for the day.
Let’s face it, a lot of us have more cheat days than ones that see us actively acing our fitness game. And while we can make promises to hit the gym or sit down for a medication (all of which we are hoping we deliver on soon someday), someone said “anything worth doing is worth doing badly”, which, simply put, means “something is better than nothing”. So, we put together a list of yoga asanas that you can do in bed before you start you day—for just that quick boost of positive vibes and happy muscles.
Of course, we are hoping to start with a long lazy stretch anyway…
Happy Baby (Ananda Balasana)
Okay, this one is as simple as it gets and as soothing as it gets too. Well, almost, you’ll have to read on to find out the most soothing one on the list. Lay on your back, exhale, and bend your knees into your belly. Inhale and grip the outsides of your feet with your hands. You can also loop a strap or belt over each foot. Open your knees slightly wider than your torso and bring them up toward your armpits. Make sure your ankles are over the knees, so your shins are perpendicular to the floor. Gently push your feet up into your hands (or the belts) and pull your hands down to create a resistance.
Pro tip: Do not do this in case of pregnancy, or knee and neck injury.
Reclined Butterfly (Supta Baddha Konasana)
For this one, continue to lie on your back and extend your legs in front. Bring the soles of the feet together, the knees out to the side, making a diamond shape with the legs. Let your hands lie on your belly or out to the sides. Stay for ten breaths.
Pro tip: If you have pain in your knees, groin, or lower back, elevate it with a cushion. Try not stay in this position too long if you are pregnant or breast feeding.
Supine Twist
While still on your back, bring your arms out to the sides with the palms facing down in a ‘T’ position. Bend the right knee and drop the right knee over to the left side of your body, twisting the spine and low back. Turn to look at the right finger tips. Hold for 10 breaths. Repeat on the other side.
Pro tip: To make the most of this position, make sure to keep your shoulders flat on the floor.
Bridge Pose (Setu Bandha Sarvangasana)
It is one of the first back-bending yoga postures taught to new yogis. For this one, continue to lie on your back with your knees bent, your legs and feet parallel and hip-distance apart. Move your feet closer to your buttocks. Press down firmly through both of your feet and raise your hips, lifting from the pubic bone and not the navel. If possible, clasp your hands under your back on the floor. If not, let them rest on your sides. Broaden your collarbones and stay on top of your shoulders.
Pro tip: With each breath, try and press down through your heels and lift higher while keeping the thighs parallel.
Bow Pose (Dhanurasana)
This is a popular one! Turn on your belly for this one. Bend your knee and grab the outer edges of your ankles with your hands. Make sure to flex your feet strongly. As you inhale, lift your rib cage and shoulders toward your ears. As you exhale, lengthen your tailbone and kick your legs back into your hands as you hold on firmly. With each breath make sure to lift your head and heart.
Bonus: Child Pose
And, now to the post-yoga soothing asana as we promised—the child’s pose. Kneel and let your buttocks rest against your heels. Bring your feet close together. Slowly bow forward, lowering your upper body onto your thighs on an exhale. Extend your arms out in front of you with your palms face down on the mat. Make sure your big toes are touching and spread your knees wide enough for your torso to lower between your thighs. Slowly lower your forehead and relax your neck. Take a minute here before you get going on a busy day.
