How to practice yoga in bed

Yoga not only tones all the muscles, but also relaxes them. This is why many people like to do yoga in bed before going to bed and, of course, in the morning. There are many yoga poses that can be done in bed.


Upon waking up, lie on your back. When you wake up in the morning, roll over onto your back. Do a quick warm-up pose that includes deep breathing and stretching - this will cheer you up and help you wake up faster.
Put your feet together and bring your knees apart. Place one hand on your stomach and the other on your chest.
Take a slow and deep breath in through your nose. Make sure that the palms of your hands are facing upward. Feel your body expand with the inhale. Hold the breath in for a few moments and exhale naturally. Repeat 10 times.

Do some lying down poses. When you come out of sleep due to deep breathing, you can do some yoga poses that you can do lying down in bed. After breathing, performing these poses will be easiest.

"Supported shoulder blade stance" requires that you place a pillow under your thighs. This increases blood flow and is invigorating. Try to raise your buttocks above the level of your heart by putting a pillow under them, and then raise your legs straight up. Try to keep your legs as straight as possible and don't bend them at the knees. Hold this pose for 10 breaths and exhalations or more.
To do the Pisces pose, place your palms under your buttocks, arching backward. Lift your chest above your shoulders. Hold for 5-10 breaths and exhales. This pose allows you to gain energy, so it's best done at sunrise.
"Lying curls" allow you to add some movement to your morning exercise routine. Lie on your back and straddle your knees, pressing them against your chest. Wrap your legs under your knees and, using your forearm, slowly move your knees to the right. Then move them to the left. Repeat the exercise 5-10 times.

Use a wall if necessary. When doing morning yoga in bed, you can also resort to using a wall. If you are new to yoga and find it difficult to hold your legs in some postures, you can use the wall as a leg support. In time, you will be able to do the exercises without the help of the wall.

Sit down and do some sitting poses. When you finish doing the lying down poses, you can go to a sitting position and do some more poses. There are many energy-filling poses in yoga that you can do while sitting on a bed.
 
To do the Sitting Eagle pose, sit cross-legged on the mattress. Place your right elbow behind your left so that your hands are intertwined and your fingers are touching each other. Try to put your shoulders down, but pull your elbows up. Straighten your back, take a few breaths and exhales, and then round your back from chin to chest to stretch your lower back. After 5-10 breaths and exhales, uncross your arms, and then repeat the exercise on the other side. 

Pigeon pose in yoga is considered more challenging, so only do it if you've been doing yoga for a while and feel fairly comfortable doing the other poses. This pose is great for stretching your legs and is generally very beneficial. Stand on all fours, making sure your palms and knees are some distance apart. Then move your right knee by putting it between your palms, with your shin resting on the mattress. Extend the left leg backward so that the outside of the foot rests on the mattress. Linger in the pose as long as you feel comfortable. After that, do Pigeon pose on the other leg.

Evening Yoga in Bed.
Sit on the bed and do several poses. There are several yoga poses you can do before you go to sleep-they will help you relax better and fall asleep faster. Start by sitting on the bed and doing some sitting poses before moving on to lying down.
Move on to the lying down yoga poses. After doing a few sitting poses, you can move on to lying down. There are many lying poses in yoga that allow you to relax before going to bed.
Again, take advantage of the help of the wall. As in morning yoga, feel free to use support: use a wall and a pillow to perform the poses without too much effort. There is a pose in yoga that is even recommended to perform against the wall.