Quick Yoga Flow You Can Do In Bed

Yoga can be intimidating to start, especially on days when you aren't feeling your best. That is why in this post we will go over a beginner yoga flow you can even accomplish while you sit in the comfort of your bed.

Lets jump in:

1. Sukhasana (Easy Pose): Sit up with your legs crossed. Gentle rest your hands on your knees palms facing up or down.  Inhale lengthen your spine-crown of your head lifts, tailbone roots down. Relax your shoulders away from your ears. Rest here for 5-10 breaths.

2. Upavistha Bitilasana Marjaryasana (Seated Cat-Cow Pose): Slowly move into Cat-Cow flow, arching your back on the inhale and rounding on the exhale. Repeat this movement to warm up your spine. 

3. Vakrasana (Seated Twist): Sit up with legs crossed loosely (or extended). Hug your right knee into your chest with both arms. Inhale to sit tall. Exhale and gently twist to the right, hooking your left elbow outside your right knee. Place your right hand behind you for support. Look over your right shoulder. Hold 5 breaths. Switch sides.

4. Paschimottanasana (Seated Forward-Fold): Sit with legs extended. Inhale, sit tall. Exhale, hinge at hips, fold forward over legs. Hands rest on shins or bed. Relax neck. Breathe 5x.

5. Ananda Balasana (Happy Baby): Gently roll onto your back. Bend your knees, grab outer feet, keep knees wide and rock gently, side to side.

6. Balasana (Child's Pose): Transition to Child's Pose, resting your hips on your heels and stretching your arms forward. Take a few breaths here to relax

7. Bhujangasana (Cobra Pose): Push forward into Cobra Pose, lifting your chest and keeping your pelvis on the floor. Inhale as you rise.

8. Balasana (Child's Pose): Transition back down into Child's Pose.

9. Halasana (Plow Pose): Lie on your back and raise your legs overhead, bringing them to the floor behind you. This inversion stretches your spine and shoulders. If the strech is too intese, lay on your back lift your legs to the air at a 90° angle.

10. Upavistha Konasana (Seated Wide-Angle Pose): Sit back up and spread your legs wide. Reach to the left, then the right, and finally to the middle, folding forward to stretch your inner thighs and hamstrings.

11. Savasana (Corpse Pose): Wind down this practice by rolling onto your back, tucking your knees into your chest for a quick hug, then slowly extend your legs out straight. Release any remaining tension, melting into the bed. After a few minutes here, slowly roll out your wrist and ankles, waking your body back up. Inhale, stretch arms over head, extending the entire body.

12. Sukhasana (Easy Pose): Slowly roll up, with your legs crossed.  Inhale- arms rise up, lengthen your spine. Then exhale, bringing hands down into prayer at hearts-center. End the practice by giving yourself the gratitude for taking a small moment to be present and active within your body. 

Repeat this flow as many times as necessary, adding variations of your choice to personalize your practice. Remember to focus on your breath and move mindfully, allowing each pose to deepen your connection with your body and mind. When you feel satisfied, take a few moments in savasana to meditate on your practice and intentions.

Namaste!

Disclaimer: If you have any injuries or physical limitations, please consult your healthcare provider before attempting any yoga flows or poses featured on MOD-MIND.com. Your safety and well-being are important to us.