Yoga moves to do in bed


Yoga is a great way to relax after a long day, especially if stress has caused your muscles to tense up and ache.

But how do busy, stressed people find a way to fit it into their packed schedule? It's not all about dedicating a whole hour to a class at the gym; you can actually do some positions at night, in bed, reveals Popsugar. Try it out before you go to sleep and after you wake up to start and end your day in a calm and restful way.

You need a clear surface to start, so clear any throws or pillows off your bed. Then start off easy, lying flat on your back. Have a good stretch from the tips of your fingers to your toes so you're ready to go. Then, bend your knees, hold onto the outside edges of your feet and use your upper body to pull your knees towards the bed, either side of your torso. Hold the position for five deep, slow breaths and release.

This next move is great for tense lower backs, which people who sit at a desk all day or lift heavy objects probably know a lot about. Again lying on your back, hold onto your big toes with each hand and straighten your legs, spreading them as far as they'll go. Make sure there's no tension in your head and shoulders, resting them flat on the bed. Hold for five breaths.

If you want to strengthen your core and hamstrings, you'll like the next pose. Lie on your back, lifting one leg in the air. Then bring your torso towards it, lifting off the bed and holding onto the big toe of the raised leg with your hand of the same side. Those who can't reach their toe can aim for the ankle, calf or thigh instead. Hold for five breaths, then do the same on the other side.

If your back needs a good stretch, start with your knees bent and feet flat on the mattress, as close to your butt as you can comfortably get them. Press down into your feet and shoulders, lifting your back into the air and support your weight by placing your hands on your lower back. Hold for five breaths.

Finally, here's the most relaxing pose, that works best straight after getting up and as the last one before bed. In Child's Pose, you sit on your heels, shins on the bed. Then fold forward over your thighs, relaxing fully and stretching your arms out in front of you. Hold this one for as long as you feel comfortable, breathing slowly and deeply and clearing your mind in the process.

By beginning and ending your day this way, you should soon notice a big improvement in your muscle tension and stress levels.

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