5 Yoga poses before getting out of bed

Yoga is the simplest heck to remain fit and stress-free in today's digitalized lives, even easier than the   3D hologram technology. Yet people give excuses that they don't have time for it. To practice Yoga is to relinquish control—such a novel and therapeutic concept in our modern-day lives. On the surface, yoga practice might appear uneventful. But if you are able to tune in, you will encounter some pretty fascinating events occurring in the layers beneath the skin.

But there is no need to worry. we have something for you, that you won't hesitate to practice on a daily basis because you can simply do it on your bed, No yoga mat required.Since these are also the poses that are apt for performing in the morning, you might find it easy to perform as soon after waking up or on your bed.

   1. LORD OF DANCE POSE (NATRAJ ASANA )

 

Natraj  Asana  ( Nata- Dance, Raj- King, Asana- Pose)   is a great Asana for improving your spine flexibility and it is beneficial for the digestive system. It should be the first Asana to perform as soon as you wake up.  

STEP BY STEP

• Lie on back on your bed. Bend your right knee and place right foot on the outside of the left knee. Stretch the arms to the sides at the length of the shoulders.
• Breathe in. Exhaling, twist torso to the left and head to the right to look over right shoulder.
• Keeping the shoulders on the ground,gently press right thigh towards the floor. You can use your left hand to press the thigh further down.
• Hold the pose. Take long deep breaths.
• Exhale and relax.
• Repeat on the other side.

BENEFITS

• It increases the Flexibility of spine.
• Good exercise for ribs and lungs.
• It exercises the large intestine so is most effective when early in the morning as it normalizes the bladder and bowel movement.
• Improves digestion.
• It is very effective for relaxing mind along with the body.

2.  CROSS LEGGED  Posture (chair)

'Happiness' means joy, Sukhasana is an easy pose, so sit up on the bed in a cross-legged relaxed fashion.

STEP BY STEP

• Sit with your ankle lined up comfortably into crossed leg position .
• Softly close your eyes tuning  into the rhythm of your breath
• Become aware of your breath. On inhalation lengthen your spine and on exhalation relax.
• Take 30-40 breaths .

BENEFITS

• Opens the hip joint.
• Lengthens the spine
• Promotes groundedness and inner calm.

3. ALTERNATE NOSTRIL BREATHING (NADI SHODAN )

 Alternate nostril breathing channelises energy in different plexus or channels of our body. It not only awakens our body but our nervous system as well.

Step by step

• Sit comfortably and bring your attention to your breath. Spend a few minutes breathing naturally

• Create Gyan  mudra with either your right or left hand, by gently touching your index finger with thumb and extending rest fingers.

• Begin this pranayama by inhaling in both nostrils and then exhaling out of one nostril. This is accomplished by closing off one of the nostrils using either the thumb or the ring finger.

• Inhale in the same nostril you just exhaled from and switch nostrils using either the thumb or the ring finger and exhale the opposite nostril. Inhale in that same nostril and switch before exhaling out the other nostril.

• Continue this for 5 minutes. Conclude by exhaling out the opposite nostril that you first exhaled from.

BENEFITS

• It increases the tidal  volume of our respiratory system.

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4. CHILD POSE (Balasana)

It relaxes our mind and oozes out stress out of the entire body .

STEP BY STEP  

• With your head down on your bed , let your hip sink back so you are sitting on your calf bones & feet.
• Stretch your arms straight out ahead of you or rest them at hands.
• Feel your back broadening & contracting with your breath, allowing tension to release from your body & mind
• Hold this pose for a couple of minutes.

BENEFITS

• Helps us in deep exhalations as we hold the posture and breathe. They create space in the spinal vertebrae thus improving blood circulation to all nerves. Forward bends massage your internal organs like abdomen, kidney, liver etc & help you to exhale completely, thus calming your mind.

5. Cobra Poz (Bhujangasana)

This is an easy stretch for the back but do not push too hard while trying to come up high. It feels relaxing especially if you are a back sleeper.  

STEP BY STEP

• Lie prone (  on stomach ) on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

• Press the tops of the feet and thighs and the hip firmly into the floor.

• On an inhalation, begin to straighten the arms to lift the chest off the floor. Press the tailbone toward the hip and then lift the hip toward the navel. Narrow the hip points. Firm but don't harden the buttocks.

• Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the chest but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

• Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

BENEFITS

• Stretches the spine.
• Strengthens the arms, forearms, shoulders, wrists, and hands.
• Opens up heart and lungs.
• Relieves stress and fatigue.
• Soothes sciatica.
• Firms the buttocks.

So, this Internatinational Yoga Day stop procrastinating and start doing yoga from today itself.Afterall, this is your guide to a living an authentic lifestyle despite the everyday stress.