Let’s admit it that sometimes (or many times), it is hard to get out the bed. Either you are too tired to get up or simply just want longer time to sleep, why don’t use some of your minutes in the morning to practice yoga from the comfort of your bed?   

There are many yoga poses you can do right on your bed, even before you take a shower or eat breakfast, to help boost your brain, immune system and digestion, ease lower back pain and boost your mood.

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No need to make yourself struggle in the morning with difficult yoga poses. You can take 10 minutes of your time to do simple yoga poses right from your bed.

With that being said, here are yoga poses that you might try.

1. Child’s Pose

Sit on hands and knees on your bed, then bring your hips toward heels as much as possible and stretch your arms forward. You can fold your forearms to create pillow for your forehead. Hold this position for 1 minute before you move to other poses.

This pose will help stretch your hips, thighs and ankles. It is great pose to relieve neck and lower back pain, helps stimulate digestion, make you feel comfortable to start the day.

2. Seated Side Stretch

How to do this pose? Seated upright with the soles of your feet together and bent the knees to the sides. Place your left hand on your knee and stretch your arm up and over to the left. Repeat on the other side.

You can hold this position for 30 seconds for each side. This seated side stretch will help to strengthen the muscles between the pelvis and ribs, improve the expansiveness of your lungs, which will make breathing easier. This pose will also help you relax and relieve stress.

3. Cat-Cow Pose

Now put your hands and knees on the floor. Make sure to align your knees under your hips and your wrist under your shoulder. Take a deep inhale.

On the exhale, lift your spine towards the ceiling, tuck the chin towards your chest and let your neck release. Then, on the inhale, drop your belly, relax and let loose. Lift your chin and chest up to the ceiling wihout putting any unnecessary pressure to your neck.

You can repeat the cycle as many times as you like or until your spine is warmed up. This pose is a nice way to stretch your spine and undo any tension from your strange sleeping positions. It also will help improve your posture and balance.

4. Happy Baby

Lie on your back, bring your knees up to your chest. Gently push your feet up to your hands and grab the outside edges of your feet to create a resistance. You can hold this position for one minute.

This happy baby pose will help relieve lower back pain, stretch your lower body, stretch and soothe your spine and help relieve stress and fatigue.

5. Legs Up The Wall

Lie on your back, bring your legs to the wall or headboard of your bed but keep your hips and upper body on the bed. Spread your hands to the side of your body.

You can do this pose as long as you are comfortable with. You can also put pillow underneath your hips to add extra comfort.

This pose will help you to increase blood circulation, soothes swollen or cramped legs, relieves lower back and give yourself a relax time.

To get the max benefit of these yoga poses, try to do it every day. If you have certain health condition, you might want to discuss it first with your doctor.
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