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November/December 2010 Alternative Health
Yoga in Bed

by Naomi Call

Sometimes it feels too hard to pull yourself out of bed and work out, so many of us just don’t bother. But there’s a perfect way to start your day — do yoga in bed. There’s no need to squeeze into your exercise gear or drive over to the gym. Your yoga studio is warm and cozy.

Beginning with Breath
When you first wake up, take a few moments to position yourself comfortably. This may entail getting up, drinking water or simply becoming comfortable lying on your back with your arms down at your sides. Ideally, you will be lying down without a pillow. If you prefer, all of the stretches can be done with the covers still over you.

Begin by bringing your attention to your breathing.

Close your eyes and let the rhythm of your breath keep your focus inward.

Even though your body is awakening, your mind is quiet.

Rest the palm of your right hand on your navel. Allow the gentle weight of your hand to act as a guide or destination point for your breath. On the inhalation you will be exaggerating the breath by pushing your belly up into the palm of your hand. Imagine your belly to be just like an inflating balloon. On the exhalation, gently apply pressure from the palm of your hand to support a deep release of your breath.

Practice this conscious breathing for one to two minutes.

You are now ready to begin stretching.

Your first stretches

Take these first waking moments to enjoy the way your body feels when you stretch.

Begin by circling and flexing every finger and toe.

 

Feel the stretches moving out into your wrists and ankles.

 

Flex your wrists and ankles a few times and then circle both clockwise and counter clockwise.

 

 

 

On your next inhalation, clasp your fingers overhead and push your palms away from you toward the wall behind you.

As you exhale, release the stretch.

Now gently roll onto the right side of your body.

Use your forearm and hand to press yourself up into a sitting position.

 

 

 

Neck and shoulder stretches

Begin by simply looking to the right as you exhale and then inhale back to the center and exhale to the left side.

Repeat two or three times.

Next, looking down towards your chest as you exhale, pause, pressing your chin toward your chest.

Inhale as you stretch up, looking toward the ceiling. Repeat.

Stretch your right ear toward your right shoulder as you exhale. Pause.

On the next inhalation, stretch up through the center and exhale over to your left side and pause. Repeat as desired.

 

Inhale your right shoulder up toward your ear and exhale back down.

Repeat on the other side.

 

Alternate by stretching both shoulders up as you inhale. Pause and hold the breath in.

Exhale and fully release.

Naomi Call is the author of Yoga in Bed: Awaken Body, Mind and Spirit in Fifteen Minutes. Visit www.naomicall.com.