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Morning yoga: 5 stretches to do in the morning bed

Writer's picture: Bavithra Midhuna NK Bavithra Midhuna NK

Updated: Jun 29, 2023

Are you the one who struggle to allot time in the morning for workouts and yoga?

Yet interested in stretching and working out the body,

or

Have you ever felt like dragging yourself from the bed in the morning?

Do you feel muscle, joint, nerve pains aggravated in the mornings?


Then, these early morning yoga stretches in the bed can absolutely help.




These basic stretches literally takes 5 to 10 minutes in the morning yet yields most of the benefits of the morning workout or a yoga session. It focuses on the entire spinal cord which plays a major role in determining the efficiency of activity of the body. It prepares muscles, joints and nerves for the transformation of dormancy to mental and physical agility. Even though the stretches are categorized under morning yoga, it can be done anytime after prolonged physical or mental inactivity.


Significance of morning yoga stretches in the bed:


Improves muscle tone:

After the state of deep rest and relaxation, the muscle tone is at its lowest. Stretches helps in regaining the muscle tone and strength for the activity. It also prevents muscle injury during abrupt movements.


Prepares nerves and mind for the day:

Nerves are calm as you wake up after a good sleep. Sudden activity towards the daily routine makes them anxious and remain in that state unless handled appropriately. Morning yoga stretches activates nerve centres thereby reducing agitation in the mind. It also cultivates planning and organizing pattern in the nerves and has a constructive influence over the brain function.


Helps in elimination of wastes:

These yoga stretches activates the lymphatic system. It promotes elimination of fluid accumulation in the joints. Early mornings are best to get rid of toxins as it can be easily discharged from the bowels and bladder. Elimination of wastes in the cellular level promotes overall health of the body.


Improves spine health:

Morning yoga stretches predominantly involve stretching, flexing and twisting of the spinal cord and back muscles. Hence, it reduces the onset of aging and hardening of the spinal cord.


5 Yoga stretches in the morning bed:

Here we go with the prerequisites, preparations and procedures of performing morning stretches.

For your surprise, you need not to have an empty stomach, morning shower, or even a yoga mat for these stretches. it can be done as soon as you are awake and right in the bed.

1.Classic wakeup stretch:

  • Sit in the bed with your legs closed.

  • Stretch your arms over the head.

  • Interlock the fingers palms facing upwards.

  • Stretch as high as you feel comfortable and release bringing down the arms sideways.

Benefits:

  • Relieves shoulders

  • Tones muscles in the arms.

  • Extension of spinal cord relieves stiff back.

2.Relieving back bend:

  • Lie down flat with your belly on the bed.

  • Interlock the fingers and balance the upper torso with your forearms.

  • Arch your neck backwards.

  • You can also try with pillows beneath the chest and forearms for an intense stretch.

Benefits:

  • Counteracts prolonged supine position during the night.

  • Tones the back muscles.

  • Enhances flexibility of the joints.

3.Lower limb toner:

  • Lie down in the prone position.

  • Bend your knees and bring your heels towards the butt.

  • Hold your toes with your hands.

  • Press it down as you feel a massage on your calf muscles.

Benefits:

  • Tones leg muscles.

  • Strengthens knees.

  • Enhances flexibility of lower back.

4.Finger flex:

  • Squeeze your fingers into the palms and bend the wrists inwards.

  • Slowly release the fingers and stretch the wrists outwards.

  • Similarly, squeeze the toe and bend the ankle downwards.

  • Release and stretch the fingers upwards.

Benefits:

  • Enhances lymphatic circulation.

  • Activates nerve centres in the palms and soles.

  • Induces Refreshing stimulus in the brain.

5.Reclined spinal twist:

  • Lie down in the supine position.

  • Stretch out your hands in line with your shoulders.

  • Bend your knees and bring it towards the chest.

  • Slowly turn your head towards the right while turning the knees towards the left.

  • Hold and gaze on the right hand finger tip.

  • Release and repeat on the other side.

Benefits:

  • Induces twisting effect on the spinal cord.

  • Promotes flexibility of the spine.

  • Prepares mind and the body for the day.

Notes:

You can also add few more stretches as per your body needs. Listen to your body and perform stretches with care for better results.


Try these morning yoga stretches. You will enjoy and it will be a great guilt free start for your no workout days.



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1 Comment


Kubendran Kuppusamy
Kubendran Kuppusamy
Nov 30, 2021

அருமை ...நன்றிங்க ...

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