YOGA POSES YOU CAN DO ON YOUR BED
1. Balasana (child’s pose)
*Helps relieve fatigue
*Relaxes the body
*Regulates breathing and restores calmness
*Lengthens and stretches out the spine
*Gently stretches the ankles, hips, and shoulders
*Eases neck and back pain
How to perform: Kneel down on your bed and place your hips on your heels. Inhale and raise arms above your head. Exhale and bend your upper body forward while touching your head on the bed. At this point, your pelvis should rest on your knees and you’ve got to make sure that your back is not hunched.
2. Sukhasana (happy pose)
*Lengthens the spine
*Broadens your collarbones and chest
*Calms the mind
*Reduces anxiety, stress, and mental tiredness
*Improves body posture
*Stretches out the hips
How to perform: Sit in an upright position with both legs stretched out in front of you. Fold the left leg and tuck it inside the right thigh. Then, fold the right leg and tuck it inside the left thigh. Now, place your palms on the knees and sit straight with your spine erect.
3. Marjariasana (cat pose)
*Great for relaxation and stress relief
*Stretches back and neck muscles
*Facilitates deep inhalation and exhalation
How to perform: Get down on your knees, place your palms in front of you and basically, get on all fours. Inhale, curve your spine, and lookup. Hold this position for 1-2 seconds and then, exhale, curve your spine to form an arch, and look downwards, focusing the gaze on your chest. This completes one cycle. You can perform 5-10 repetitions of this pose.
4. Naukasana (boat pose)
*Strengthens the lower back, stomach, and leg muscles
*Improves functioning of the digestive system
*Tones the waist and promotes weight loss
*Eliminates gastrointestinal discomfort
*Tones up abdominal muscles
*Boosts circulatory, nervous, and hormonal systems
How to perform: Lie down on your back. Lift up your upper and lower body to balance on your sitting bone or your hips. Your toes must be aligned with your eyes and your knees and back must be absolutely straight. Also, keep your arms parallel to the ground and pointing forward, tighten your abdominal muscles, and exhale. Hold this position for a couple of seconds and get back to the resting position.