5 Yoga Poses You Can Do in Bed for Quick Tension Release
In less than 5 minutes, these quick poses can help you feel relaxed!
After a long and tiring work day, you just want to lay on your bed, eat your favorite food, and scroll on Instagram by the time you sleep.
This is the reality of today’s generation.
You get so tired of the work and are left with little or no energy to work on your physical health.
Research indicates that long periods of sitting can significantly impact your mood and productivity across different areas of your life.
Here are 5 Yoga aasanas to practice while in bed:
1. Happy Baby Pose (Ananda Balasana)
How to Do It: Lie on your back and bring your knees toward your chest. Hold the outside edges of your feet with your hands, keeping your arms on the inside of your knees. Gently pull your knees down towards the bed, trying to align them with your armpits. Rock side to side for a soothing massage
Benefits: This pose gently stretches the hips, inner thighs, and lower back, helping to release tension and stress. It’s great for calming the mind and easing into relaxation before sleep.
2. Twisted Pose (Parivritta Sukhasana)
How to Do It: Sit cross-legged on your bed with your spine straight. Place your right hand on your left knee and your left hand behind you on the bed. Inhale deeply, lengthening your spine, then exhale as you gently twist your torso to the left. Hold for a few breaths, then switch sides.
Benefits: This pose enhances spinal mobility, massages the internal organs, and aids in digestion. It’s excellent for relieving tension in the lower back and shoulders, promoting relaxation and mental clarity.
3. Seated Eagle Pose (Garudasana)
How to Do It: Sit comfortably on your bed with your spine straight. Cross your right thigh over your left thigh, and then wrap your right arm under your left arm, bringing your palms together. Lift your elbows while keeping your shoulders down. Hold for a few breaths, then switch sides.
Benefits: This pose stretches the shoulders, upper back, and hips, helping to release tightness and tension. It also improves focus and balance, making it a great way to unwind and center yourself before sleep.
4. Plough Pose (Halasana)
How to Do It: Lie on your back with your arms at your sides. Lift your legs over your head, bringing them towards the bed behind you. If possible, rest your toes on the bed, keeping your legs straight. Support your lower back with your hands if needed, or keep your arms flat on the bed.
Benefits: This pose stretches the spine, shoulders, and neck while stimulating the thyroid gland. It helps to calm the nervous system, reduce stress, and improve circulation, making it an effective pose for releasing tension before bed.
5. Seated Mountain Pose (Parvatasana)
How to Do It: Sit cross-legged or with legs extended in front of you. Place your hands together at your chest in a prayer position or raise them overhead with palms facing each other. Sit up straight, lengthening your spine, and hold the pose for several breaths.
Benefits: This pose strengthens the spine and improves posture. It also helps in calming the mind and relieving stress, making it a perfect pose for grounding and relaxation before falling asleep.
Overall, practicing these asanas before bed or upon waking can effectively relieve tight muscles and boost your mood, providing a sense of relaxation and renewal to start or end your day.
