Getting out of bed in the morning is one of the most difficult acts for many of us. We do get up feeling all in. Actually the best way to start your day is to do a few exercises first thing in the morning. But for many of us, lethargy sets in. So doing some exercises in the bed before getting up is a good idea. Yoga has a few exercises to offer which you can do lying down on the bed immediately after you wake up.
To do this sequence, you do not have to get out of your bed, or to even get up at all. As you lie on your bed, start breathing deeply. Inhale, and hold your breath for some time, before you breathe out. A cycle of this kind of conscious breathing is the best way to start your day. This process oxygenates your lungs and heart, and makes them pump and purify blood more effectively. This in turn rejuvenates your system. As you inhale, feel your chest expand upwards and then watch your ribcage fall back as you exhale. Place your palms on your chest and abdomen to get involved in this process. This also reduces the lethargy and early morning sickness.
To make this pose comfortable, you may join your palms and place them behind your head to support your neck. Now lift your legs and make them vertical. Sit on your bed in a cross-legged position and stretch your spine forward and backward in a seated cat-cow pose. Thrust your chest out as you inhale, and incline your head slightly backwards. Pull your shoulders behind and let your shoulder blades move closer to each other.
As you exhale, drop your head forward with your chin towards your chest and let your shoulders drop. As you do this you can also place your palms on your knees for a better grip to support your body movements.
You can follow this up with a sitting spinal twist. Sit in a cross-legged position and turn your shoulders towards your left and place your right palm on your left knee, as you take your left arm behind your back. Repeat this process by turning to your right and placing your left palm on your right knee, as you take your right hand behind you.
After this you can sit on one side of your bed and bend down forward to touch your feet. This gives a comprehensive stretch to your back.
This set of exercises will make you feel refreshed and activate your system to start a new day. These exercises get your blood circulation going and makes your brain alert with the increased flow of blood towards your brain.
Sources:
http://www.youtube.com/watch?v=FVIzvsHLFfg
http://vodpod.com/watch/2155839-morning-yoga-in-bed-with-tara-stiles
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