Welcome to your morning stretch from bed practice.
All you're going to need for this practice is you,
Your bed,
And the energy to wake up,
But we'll gain that together.
I hope you enjoy.
We're going to start just lying down.
You can be on your back with a pillow under your head.
Feel free to have your blanket over your body.
You might need to move it at some point,
But you can stay nice and cozy for now.
Just place one hand over your belly and one hand over your heart.
Feel your breath.
That steady,
Slow rise and fall in your chest and your belly.
Try to breathe through your nose if you can.
Keep breathing like this and just drop your hands down alongside your body.
The next time you breathe out,
Let your head fall to the right.
Inhale,
Bring your head back to center and exhale your head to the left.
Do that a couple more times.
Inhale to center.
Exhale,
Your head falls one way.
Inhale,
Center.
Exhale the other way.
Come back to center.
The next time you breathe in,
Take your arms out from under the covers if they were,
And take a big inhale.
Stretch your body long.
Arms overhead,
Legs long.
Exhale,
Just soften here.
Do that twice more.
Big breath in.
Reach.
Big morning stretch.
Exhale,
Soften.
One more.
Keep your arms overhead.
I've got a big puffy pillow here,
So it's going to be more comfortable for me to just bend my elbows and catch a hold of opposite forearm.
Keep your hips where they are.
Crawl your feet to the left and your arms to the left.
So you're making a big banana shape.
You'll feel a stretch through the right side of your body.
Take a few chill breaths here in banana asana.
You can cross one foot over the other if that helps you to stay still.
Come back to center.
Crawl your feet to the right,
Your upper body to the right,
Until you feel that stretch through the left side of your body.
Come back to center.
One last big morning stretch.
And then lower your arms down by your sides,
And take a couple breaths,
And notice if you feel a little different already.
Bend your knees.
You can keep them under the sheets,
And drop your knees over to your right side.
So it's a gentle twist.
You could place your right hand over your left thigh.
Rather than rolling onto your back,
Roll all the way onto your right side.
Reach your left arm up,
So definitely keep it out of the blankets.
Keep your heart facing that right wall,
And just let your left arm fall back.
So it's an opening for the front of your left shoulder.
Just let the weight of your hand pull that arm down.
Just give it some time.
And you might just stay here and enjoy that stretch a little longer,
Or you can make some big circles with that top arm.
Just getting some nice movement into your shoulders before the day starts.
The next time your arm is back behind you,
Let it stay there.
And bring your legs back to center.
Maybe readjust your sheets so you're still cozy.
Then drop your knees to your left.
Maybe your left hand rests on your right thigh.
Chill twist.
And then roll all the way onto your left side.
Reach your top arm up.
Keep your heart facing the left,
And let that top arm fall back behind you.
Give it some time.
It's amazing how low that arm will get if you just let it take its sweet time.
Feel free to turn this into a few big circles.
Whatever direction you want to go.
Let it fall back behind you.
Then roll onto your back.
Straighten out just your left leg.
Roll to the outer edge of your right foot.
So you're doing like a tree pose kind of shape.
You'll feel a little stretch through your inner right hip and thigh.
As you're doing this,
Feel free to place your hands on your abdomen just to connect to your breath a bit more.
Bring your right foot flat onto your mattress.
Straighten out your right leg and bend your left.
Come into the second side of that tree pose like shape.
And just let gravity do the work to let that left knee get good and heavy.
Bring your leg back to center and stretch it out.
Go for one more big morning stretch.
Lower your hands and maybe you just stay here and rest a little longer.
Otherwise,
Roll on to one side.
Gently push yourself up.
You can have your feet dangling off the side of your bed here.
Obviously,
I'm not on an actual bed.
And maybe you just feel your feet against the floor.
Your seat still on your mattress.
And take one more big stretch.
Reach your arms up.
Big inhale.
Hold it.
I hope you have a beautiful day.
Good morning.
That was your morning stretch from bed practice.
If you like that,
I have a lot of audio tracks that are all bed yoga based.
I also teach rest classes.
There's some full-length recorded videos and my live rest classes.
And those are always bed friendly.
So you can do the whole entire hour-long practice from bed.
I hope you enjoy and I hope you have a great day.
