Yoga was one of the purest forms of safe getting rid of unhealthy aspects of your life. In addition, the practice of yoga offers many healing assurances for a variety of illnesses, ranging from physical pain and mental stress.
However, most people do not have enough time to support themselves psychologically and physically due to lack of time and a suitable place for performing various yoga poses or any other form of fitness regimens. Perhaps this array of poses of yoga can help them and others who want to start doing yoga.
These poses that we have for you are something that you will not hesitate to practice daily, because you can just do it on your bed. Since these are also poses that are suitable for speaking in the morning; You may find it easy to perform them soon after waking up on your very bed.
Apanasana (posture of the reverse child)
It is said that the swing action releases serotonin and melatonin, which bring a soothing and blissful feeling. It’s no wonder that the children loved to swing, and who said that you should not start your day calmly and blissfully, like a child?
- Lie down on the bed with legs outstretched.
- Bend your knees to your chest and separate your knees.
- Tighten your knees and wrap your arms around your legs.
- Turn right.
- Turn left.
- Repeat several times.
- Stretches the spine and shoulders
- Improves digestion
- Massage of abdominal and back organs
- Relieves pain in lower back
- Opens thighs
- Injuries to the knee
Sukhasana (“Suha” means “Joy”, “Easy”)
This is an easy pose, so relax on the bed. There is no need for a full lotus here.
- With the buttocks on the bed cross your legs. The ankles lined up one ahead of the other.
- Remove any flesh from the seated bones by pulling it back so that you sit on the fronts of its sits bones.
- Place your hands on your knees with your hands up or down. The knees should be lower than the pelvis.
- Grounding sit bones in the bed, reach out through the lumbar spine, open the shoulders, pressing the chest forward, and relax the shoulders.
- Relax the face, release the jaw and soften the tongue.
- Breathing through the nose; The diaphragm falls on inhalation and rises in exhalation.
Modifications and props
- Place the folded blanket under your knees or under your hips.
- Opens thighs
- Lengthens the spine
- Promotes validity and inner peace
- Recent or chronic damage to the knee or hip joint or inflammation
(Nadi means “the river of energy”, Shodhana means “expelled from the body”)
- Sit comfortably and listen to your breathing. Spend a few minutes on natural breathing.
- Create the mudra Vishnu with your right or left hand.
- You will begin this pranayama by inhaling both nostrils, and then exhaling from one nostril. This is achieved by closing one of the nostrils with a thumb or an unnamed finger. If this happens before noon, first exhale the left nostril, and if it will be after 12 hours, first exhale the right nostril.
- Then you will inhale the same nostril from which you have just exhaled, and switch your nostrils using your thumb or ring finger, and exhale the opposite nostril. Inhale the same nostril and switch before exhaling another nostril. For example: Breathe into both nostrils. Close the right nostril with your thumb (suppose you are right) and exhale from the left nostril. Breathe into the left nostril and close it with your ring finger and exhale from the right nostril. Breathe into the right nostril and close it again with your thumb and exhale from the left nostril. Continue for a few minutes. Complete, exhaling the opposite nostril, from which you first exhaled.
- Increases respiratory health
Bhujangasana (snake pose)
It’s easy to stretch your back, but try not to go too high. It feels great, especially if you’re asleep.
- Lie on your stomach. Bend your elbows and put your hands straight under your shoulders. Draw the legs together, with the inner thighs, knees and heel that are actively touching. With the back of the neck elongation, look straight ahead. Press the pubic bone down as you draw your buttocks together and tighten the hips.
- Inhale and start lifting the chest and chin forward. Press your hands down into the bed. Keep your fingers on the bed. Exhale. Breathe in and rise a little higher, shifting some of your weight into your arms. Hold out here and breathe out.
- Inhale and lift again, straightening your hands.
- Exhale, relax your shoulders. Extend your fingers and push the weight down through them. Stay here if it’s good.
- If you want more, you can inhale and climb through the chest, looking up above your head or at the third eye.
- Wait a few minutes. When you are ready, release the chin forward. Inhale.
- Exhale, let go on the bed.
Modifications and props
- If this is too painful on the lower back, lower, and when you return, pull the chest forward with your hands when you stretch the spine, dividing the vertebrae and inhaling between them in discs.
- If this is still too much, approach the forearms to the Sphinx pose
- Strengthens the spine
- Strengthens arms and shoulders, wrists, forearms and hands
- Stretching of the abdominal and lungs
- Opens the heart and lungs
- Therapeutic remedy for asthma
- Relieves stress and fatigue
- Firms with buttocks
- Stimulates the work of the abdominal organs
- Soothes sciatica
- Back injury or pain
- Wrist channel
Balasana (child’s pose)
A beautiful back posture for the back after a snake pose.
- Get on your knees on the bed. Touch the big toes and sit on the heels. You can share your knees if you find it more convenient.
- Exhale and fold the torso over the hips.
- Put your forehead on your bed. Put your hands, except your thighs with the palms of the ceiling, raise your hands up above your head (as in the picture and relax your shoulders.) Extend your sacrum behind the pelvis.
- Extend your tailbone from the back of your pelvis.
- Increase the neck, as you imagine, that the crown of your head stretches forward. Let the shoulders open on the shoulder blades.
- Balasana is a peace of relaxation. Remain between 30 seconds and 3 minutes.
- To get out of the pose, put your hands, except the trunk, and climb up through the trunk when you press the coccyx to the basin.
Modifications and props
- If it’s hard for you to sit on your heels, put a folded blanket between your hips and calves.
- To lengthen the trunk, stretch your arms up above your head. With each breath, hold out your hands to the end, lifting your buttocks slightly. On exhalation, put the buttocks back on the bed.
- Make a small turn to the side, holding your hands first to the right, and then to the left. Wiggle a little, sometimes loosening tight thighs.
- Stretches the hips, hips and ankles
- Soothes the brain and helps relieve stress and fatigue
- Relieves pain in the back and neck, when performed with head and torso
- Knee injury
Wirasan with round handles
Another big pose for the morning, especially if you’re asleep. It causes the shoulders to move and toxic waste that stagnate there, moving from the joint.
- Sit comfortably in Vīrasan (as shown in the picture above) or in Sukasan
- Place the fingers of your right hand on your right shoulder and gently make a circle with your elbow.
- Continue to make circles, but each time, make them a little more (we open the shoulder joint).
- Continue doing this for 10 circles in one direction, and then 10 in the other direction.
- Change the weapon and repeat.
- Finish by turning both shoulders forward and then back.
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