Yoga is for everyone.  

No matter how old are you or what type of body you have you can practice yoga.

You don’t have to be elastic like a rubber band but you still can practice yoga. 

Yoga can help you in stressful situations and providing a good sleep.

The assistant professor of exercise science at San Diego’s Miramar College, Jessica Matthews, recommends finding the right type of stretches for your body, before starting this routine.

Even though the following stretches are pretty gentle, you should still consult your doctor prior to beginning a new exercise routine.

We present you ten simple yoga poses which can be done in the comforts of your own bed.

Mindful Meditation

This pose is good when you are preparing for bed. Firstly sit with your legs crossed and in [‘lnb;mcomfortable position.  

Relax your arms and allow your spine to lengthen and then take three deep breaths.  

Try to clear your mind and it might take some time but you need to focus on the deep breathing.

Forward Bend

This pose is excellent if you like to do one nice stretch before going to bed Begin by sitting on your bed and carefully folding your body forward to bring your fingertips close to your toes. 

If reaching your feet is not comfortable for you, try reaching your thighs, shins, or ankles. 

Pay attention to your exhaling, since it will help you deepen the stretch.

Child’s Pose

This pose requires to put yourself in kneeling position while your toes to be together behind you. 

After that, spread both knees hip-width apart. 

Then, carefully lean down to lie between your thighs. 

Remain in this position as long as you can and focus on the deep breathing.

Winding Down Twist

This pose will help you to stretch your body and spine. 

Cross your legs and put your right hand on your left knee. 

Your left hand should be behind you on your bed. 

Carefully twist your upper body to the left side, as well as your head so that you gaze across the left shoulder. 

Take deep breaths, and slowly return your body to the center. 

Do the same twist with the opposite side of your body.

Reclining Goddess

This pose is quite relaxing because it requires lying down on your bed. 

Bent your knees and lie on your back. 

Put the sole together and allow your legs hang on one side. 

Put the arms by your side. 

Put a pillow under each knee if you feel strain or cramping.

Legs on the wall

According to the yoga instructor and co-founder of Boston’s Health Yoga Life, Vyda Bielkus, this pose eases tension in legs, and it’s an alternative way to clear your mind if you find mediating hard. 

First, sit on your bed with your face pointed at the wall. 

Lie on your back and stretch your legs up on the wall. 

Your arms should fall by your side, and your palms facing up. 

Feel the stretch in the back of your legs, while breathing gently.

Rock A- bye roll

This pose is almost like the happy baby pose and it is very physically stimulating. 

Lie down on your back and pull your knees towards your chest and hug them. 

Then, cross the ankles together and hug your shins. 

Breathe in and rock your body forward to take a sitting position, and then roll back, while breathing out.

Pigeon Pose

This is one of the intense yoga poses but I tis very beneficial for tired legs. 

Put the hands and legs flat on your bed with your hands shoulders-width apart. 

Your left knee should come forward, between your hands, while the right leg is stretched behind you. 

Breathe out, and fold your body over the left knee. 

Remain in this position as long as it’s comfortable for you. 

If possible, keep the pose for a few minutes, and then switch to the opposite side.

Easy Supine Twist

This pose is best to be done in the mornings before even get up of the bed, and it will provide you perfect start of the day. 

Lie on your back, and bring your knees carefully towards your chest, so that you will hug them. 

Use your left arm to hold your shins, and bring your knees down to the left side on the bed. 

Your head should follow the movement and turn on your left. 

Remain in this position for a little while, and then do the same thing on the opposite side.

Fish Pose

At the beginning this pose will be a little bit hard to perform ( in situations with sore back, but definitely you have to try it. 

Lie on your back and place your hands under your hips. 

Lift your chest carefully and slowly pull your head backwards. 

Few moments after and repeat the process again.

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