Gentle Morning Yoga In Bed

The best stretches you can do in bed when you wake up, in less than eight minutes! You will feel more open and ready for the day with these gentle stretches done in bed every morning. No experience needed—perfect for yogis of all levels!

Transcript

Hey everyone, It's Nina. Welcome to Wake Up Yoga in Bed. So today all we're going to do is some simple stretches that you can do as soon as you wake up in the morning to just get you kind of started for the day. You're not going to need any props, You're just going to need your nice comfy bed. So to get started we're going to come onto our backs. We're going to lift the right leg up towards the sky and reach behind that right hamstring or calf and just really pull the leg a little bit closer towards you. Hamstrings always seem a little bit more stiff in the morning so no need to really force anything, This is just a really gentle stretch. And then from here you're going to guide your right leg over to the left. If this is too intense you can always bend your knee. So take your variation, We're just really working on getting on that outer hip. Come back to center, Hug your right knee into your chest and then release. Lift your left leg up towards the sky, Getting a nice stretch in that left hamstring, The backs of the legs. And just play around with flexing your toes, Maybe getting a deeper stretch in the calf and just being really gentle. Our bodies are still waking up when we get up in the morning. And then gently guide that left leg over to the right. You can keep the leg straight or bend the knee. Take your variation, It's a gentle twist of the spine and opening of that outer left hip. Bring the left leg back to center, Hug your left knee into your chest and then bring your right knee to meet and then make your way into happy baby. Pushing your feet up towards the sky, Take your hands to the outer edges of your feet and just gently rock from side to side. Pulling the knees a little bit closer to the bed, Feeling that stretch on the inner thighs and the hips. And then bring the legs down. We're going to come into something called banana asana. It's not like an official Sanskrit name or anything, But basically we're making the shape of a banana with our body. So bring your arms up over your head, Stretch your legs out. You're going to pick your feet up and drop them over to the left. And then you're going to reach your arms up and over to the left. So you should feel this nice stretch on the right side of the body. So just really keep reaching the arms up and over to the left, Breathing deeply into that right side body. Come back to center. And then pick the feet up and bring over to the right. And then reach the arms up and over to your right until you feel a deep stretch on the left side of the body. And come back to center. Come all the way up to a seated position. Maybe this is the first time that you've sat up this morning. So come all the way up to a seated position and just sit up as straight as you can here. We're just going to stretch the side body as well. So we're going to continue to really open up that side body because it really opens up our hips and our ribs so we can breathe a little bit deeper and so we're not feeling so stiff in the lower body. So drop the left hand down by your side, Lift the right arm up and over to your left. Come back to center. Drop the right hand down, Lift the left arm up and over to your right. Breathing deeply into that side body. Come back up to center. Coming into a gentle twist, Take your right hand to your left knee, Sit up as straight as you can and twist to your left. Come back to center. Take your left hand to your right knee and twist to your right. Come back to center. And one final stretch that we're going to do is for our forearms and our wrists, Especially if you sit and you type at a computer all day or you're on your phone all day, We really don't think too much about our wrists and our forearms. So all you're going to do is you're going to lift your arms up over your head and you're going to close your hands into fists and then open and you're going to continue to do this super super fast, Opening and closing, Opening and closing. It's really starting to wake up those forearms. Keep it going. You might start to feel a little burn in the forearms. Just really waking the arms up, Especially having them over the head. Keep the arms lifted as high as you can and then release down. Bring your hands to clasp them together and just roll the wrists out and then shake out the hands and the wrists. Thank you guys so much for joining me for this wake up yoga class in bed. I hope you feel a little bit more awake, A little bit more open and ready for the day. Thank you guys so much for watching and I will see you guys on the mat or your bed in the next video. Bye.