Place your feet together and open your knees. Place one hand on your stomach and one on your chest. [1] X Research source Take slow, deep breaths, inhaling through your nose. Make sure your hands rise up. You want your body to expand with your breaths. Hold in the air for a few moments and then exhale naturally. Repeat for 10 breaths. [2] X Research source
The “Happy Baby” helps soothe and stretch your back. Draw your knees to your ribcage while keeping your hips on the mattress. Grab your feet around the big toe area and pull your knees down towards your rib cage. Hold the pose for 5 to 10 breaths. [3] X Research source The “Supported Shoulder Stand” involves using your pillow to prop up your hips. This increases blood flow, which can help wake you up. Try to elevate your hips above your heart with the pillow and then stick your legs straight up in the air. Try to keep your legs as straight as possible, with minimal bending of the knees. Try to hold the pose for 10 breaths or more. [4] X Research source The “Fish Pose” involves bringing your hands under your hips while curling your back. Lift your chest above your shoulders. Hold for 5 to 10 breaths. This is a particularly energizing pose, so try to do it as the sun is coming up. [5] X Research source The “Supine Twist” allows you to add some movement into your poses. Lie flat on your back and hug your knees to your chest. Hold your legs behind your knees and, using your forearm, slowly bring your knees to the right side of the bed. Then, move them to the left side of the bed. Repeat for 5 to 10 sets. [6] X Research source
In the “Seated Eagle,” sit in a cross legged position on the mattress. Wrap your right elbow over your left elbow so your arms are entwined with your fingers touching. While dropping your shoulders, left your elbows upward. Lengthen your spine, take a few breaths, then round the spine from chin to chest in order to stretch the lower back. After 5 to 10 breaths, uncross your arms and then repeat the process. [8] X Research source For the “Child’s Pose,” kneel on your mattress. Make sure your big toes are touching but separate your knees so they’re as far apart as your hips. Move your head forward until it’s between your thighs. Stay in the pose for as long as your feel comfortable. [9] X Research source The “Pigeon Pose” is a somewhat more advanced pose, so unless you’ve been doing yoga for a bit you might want to hold off. However, if you’re experienced in yoga it can be a great way to stretch your legs. Keeping your hands shoulder distance apart, stand on all fours. Then, move your right knee between your hands, allowing your outer right leg to rest on the mattress. Stretch your left leg backwards so your foot is lying flat on the mattress. Stay in the pose for as long as is comfortable. Then, switch the position of your legs. [10] X Research source
The “Janu Sirsasana” involves sitting without slouching and extending both legs straight in front of you. Move the right knee inward and then, inhaling, lengthen your spine. Bend forward and hold onto the left leg, focusing on the big toe to help clear the mind. Focus on your breath moving in and out, holding the pose as long as is comfortable. Then, repeat on the other side. The “Bound Angle Pose” involves sitting with the soles of the feet touching and knees spread to the side. Bring your feet inward, as close towards the groin as is comfortable for you. Inhale and lengthen the spine. Exhale, while bending forward slightly and keeping the spine as straight as possible. Relax your muscles as you do so. The “Wide Angle Seated Forward Bend” Sit with your back straight and spread your legs to the side in a vee position, keeping them as straight as possible. Lengthen the spine as you inhale and then bend forward when you exhale. Place your hands in front of you for support as you bend. Hold the pose for several moments as you focus on your breaths.
The “Thread-the-Needle” pose involves lying on the bed with your knees bent and the soles of your feet flat against the mattress. Bring the right knee towards the chest and place the right ankle below the left knee. Flex the foot to keep the muscles engaged. Lift your left foot off the floor and move it slowly towards the chest. Breath out slowly. Then, repeat on the other side. The “Reclined Twist” can help you move around a bit before bed to relax your muscles. Bring your knees to your chest and move your left arm to the side. Using your right arm, pull both knees to the right side of your body. Hold the pose for as long as is comfortable and then repeat on the other side.
In the “Viparita Karani” pose, you would sit sideways with your legs spread straight against the wall. Spread your arms to the side, palms facing upward, and then close your eyes. Breathe in and out, focusing on each breath. Hold the pose for as long as is comfortable.
