Start your morning with these 4 yoga poses in bed for a happy day ahead

Yoga in bed is perfect for a lazy girl’s fitness routine. These easy 4 yoga poses will energize your morning and prep you for the day.
yoga in bed
These 4 yoga poses are perfect to do in bed! Image Courtesy: Shutterstock
Shifa Khan Updated: 17 Jun 2022, 09:10 am IST
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Okay, where are my lazy divas at? Being the new age urban dwellers, most of us have a sedentary lifestyle, disturbed food habits, and an equally tumultuous diuretic cycle. Watching web series while curled up on the couch is our everyday drill. Add to this our work style which involves sitting on a chair all day and looking at a laptop or desktop screen. This not just makes you gain weight easily, but it also leads to a faulty posture and a muddled sleep cycle. Sigh! However, doing yoga in bed each morning can be the easiest thing you can do for your lovely body! isn’t it?

Health Shots spoke to Deepanvita Biswas, Premium Yoga Coach, Fittr, who shared 5 amazing yoga asanas that are simple to do and can be done in bed!

Biswas says, “Yoga can be looked upon as a solution towards enhancing your flexibility and helping us with a sound sleep. There are many poses one can do by simply lying down, that can help people relax their muscles and reduce some problems such as back pain and muscle stiffening, bloating, digestive problems, menstrual pain and much more.”

Listed below are 4 poses that are perfect for a yoga in bed routine:

1. Badhakonasana

Popularly known as the butterfly pose, this is one of the easiest and most relaxing poses of yoga that helps reduce back pain as well as shoulder pain. Additionally, it also helps in increasing the flexibility in the inner thigh muscles, stimulates the heart, ovaries, abdominal organs and reduces fatigue. It is a great healer for sciatica pain as well.

“For this pose, one must sit straight, bend their knees, and bring their feet near the genitals, as much as possible. Make sure that the soles touch each other, grab the feet tightly in hand and flap the knees,” says Biswas.

2. Janu Sirsasna or the head to knee pose

As the name implies, in this posture the forehead touches the knees. This pose helps soothe upper back pain. It is also efficient in normalizing menstrual flow, back pain, helps in releasing stress and makes your mornings fresher than a mint.

For this pose, sit straight and spread out one leg while folding the other one. Now bend forward and stretch your hands towards your sole and grab it with both the hands. While doing this, try to touch your forehead on your knee. stay in the position for 2 minutes and repeat the same with the other leg.

janu sirsasana
Janu sirsasana offers several benefits, if performed correctly. Image courtesy: Shutterstock

3. Parivratta Sukhasana or the seated twist

This is again a great pose that helps reduce back pain, distress, and stimulates abdominal muscles, relieves anxiety, varicose veins, and calms the mind thus promotes clarity.

“For this, you need to sit straight with your legs stretched. Then lift one of your knees, twist the upper body in the knee’s direction, fix your opposite elbow on the knee to support your twist, Relax and repeat,” says Biswas.

Seated twist pose
Perfect for yoga in bed, the seated twist pose is your go to pose to reduce backache. Image courtesy: Shutterstcok

4. Vartika Karani or inverted lake pose

This pose helps in improving flexibility and toning the muscles. It is exceptionally helpful in backaches and muscle cramps.


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For this one needs to lay down on their back and lift their body upwards with legs and back straight in the air. They can support their body with their hands or else with the help of a wall.

Yoga is extremely good for the body and mind, but it is important that we understand how to do the poses before trying them as the wrong posture might cause pain at times. Also make sure that you’re not doing yoga in bed that has a soft mattress that makes you sink in. This might result in wrong postures and do more bad than good.

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About the Author

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued! ...Read More

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