It's Time for Bed Yoga: 9 asanas you can do in bed
Breathe while lying on your back. Draw your belly muscles in and up as tight as you can on an exhale, while forcing your lower back into the bed. Repeat.
Belly breathing
Lie on your back, exhale, and draw your right leg to your chest. Rotate the knee gently to open your hips, then draw it closer for five breaths. Repeat with the left leg.
Hip opener
Sit with legs extended and feet flexed. Inhale, reach arms up. Exhale, hinge at hips, fold forward. Relax neck and jaw, hold for five breaths and inhale to lift slightly.
Seated forward fold
Sit on your bed, cross-legged. Stretch your left side body by reaching your left arm up and over to the right side. Hold for 30 seconds before repeating on the opposite side.
Seated side body stretch
Sit cross-legged, palms on knees. Inhale, arch your back, lifting chest and chin. Exhale, round your spine, chin to chest. Flow gently between these positions, syncing breath for five cycles.
Seated cat/cow variation
Begin on all fours, with your wrists under your shoulders and your knees under your hips. Walk your hands forward and lower your chest towards the bed, maintaining your hips above your knees.
Extended puppy pose
Lie on your back near a wall. Swing legs up, resting them against the wall. Keep buttocks close to the wall. Relax, breathe deeply, and hold the position for relaxation.
Legs up the wall
Lie on your back with arms extended to the sides. Bend your knees and bring them toward your chest. Lower knees to one side while turning your head in the opposite direction. Hold and breathe.
Lying twist
Sit with soles of feet together, knees out. Hold feet, lengthen spine. Inhale, press knees down. Exhale, bend forward gently. Hold for five breaths, maintaining a straight back.