Awesome Yoga for Girls Who do Not Even Want to Leave Their Bed ...


Yoga is a great way to start the day, but not everyone has the time or energy to do it. That's why doing yoga in bed is the perfect solution! No need to go to the gym or even roll out your yoga mat, just try these fun moves tomorrow morning.

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Spinal Twist

This is a great yoga pose to try in bed because if you're a back-sleeper like me, you don't even have to roll over to do it! Simply kick off your blanket, pull one knee into your chest with both hands, then guide it over the opposite side of your body. Hold for about 30 seconds, focusing on your breath. Repeat with the other leg. This pose wakes up your spine and gives your glutes a great stretch!
Detailed Instructions:


Upward-Facing Dog

If you're a stomach sleeper, upward-facing dog is an easy move to do first thing in the morning. Place your hands beneath your shoulders, making sure your wrists and elbows are aligned and shoulders relaxed. Upward facing dog gives your abs a really nice stretch as well as improves arm strength.
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Side Plank

Side-sleepers, I have a challenge in store for you! Come up onto one forearm, stacking your shoulder above your elbow. Try to align the rest of your body with this arm so that it's a straight line. Lift your hips off the ground using your side abs. You can keep the bottom knee on the ground, or lift both if you are able. Also, if you are experienced with side planks, you can come up to the palm of your hand like the video shows, but note that this is especially challenging on an unstable surface like your bed. Hold for a few seconds to enjoy the challenge, then repeat on the other side.
Detailed Instructions:


Happy Baby

Another fun pose when lying on your back is my all-time-favorite! Bring both knees into your chest, but open your hips wide enough so that you can reach for your toes. Use your hands to gently pull in your feet and raise your feet so that your soles are facing the ceiling and your knees are at a 90 degree angle. Your inner thighs will love this stretch!
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Childs Pose

This is the pose everyone says "aww" about when it comes up in yoga class. It's such a restorative, wonderful stretch for your entire body—if you haven't tried it yet, once you do you will love it! Beginning on your stomach, shift your weight all the way back so that your bum is directly above your feet. You can open your hips wide for added benefits, or keep them in close if you want a more relaxing stretch. Likewise, you can stretch out your arms in front of you for a shoulder stretch, or simply let them rest by your side. Try to center your thoughts in this pose, really focus on your breathing, and mentally prepare yourself to conquer the day!
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From child's pose, you can transfer your weight into your hands and knees so that you find yourself in a table top position. Make sure your wrists are lined up with elbows and shoulders. Relax your shoulders away from your ears. Your knees should be hip distance apart. Flex your abs for stability and keep a neutral spine by focusing your gaze slightly in front of you (this will prevent your neck from bending toward your body. From here, you can round your spine for "cat" and curve your spine for "cow". This stretch is a gift to your back and a gentle challenge for your abs.
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Seated Meditation

After doing all of these poses, you should be almost ready to start your day! Take a few extra minutes to focus on your goals for the day and bring some positive energy into your life. Sit up with your back straight and shoulders rolled back. Cross your right foot over the left in a comfortable position. Look forward and place your palms face up or down on your knees. With your eyes closed and breath controlled, begin your meditation—whatever that means for you today!
Detailed Instructions:

The first 5 poses will take you about 4-8 minutes to complete, depending on how long you want to spend in each pose. If you wake up earlier than expected, run through this series a few times to wake up your body, then end it with meditation to wake up your mind. Do you have any favorite poses you would add to this series?

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