Exercises You Can Do in Bed

by Naomi Sophia Call

To see all the pictures associated with this article, see the OM Times June 2011 Full Multimedia Edition

Good morning! Maintaining a healthy lifestyle can mean starting the day by getting out of bed and dragging ourselves off to the gym or out for a run. For many, many more of us the very thought of the gym or any form of exercise, will make us turn over and snuggle back down into the covers – fitness plans disappearing along with us. But according to Kripalu yoga teacher, Naomi Call, it just doesn’t have to be that way. In her new book Yoga in Bed, she outlines a program of simple and gentle poses that get help all of us to start the day refreshed and revitalized…..

Beginning with breath

When you first wake up, take a few moments to position yourself comfortably. This may entail getting up, drinking water or simply becoming comfortable lying on your back with your arms down at your sides. Ideally, you will be lying down without a pillow. If you prefer, all of the stretches can be done with the covers still over you.

Begin by bringing your attention to your breathing.

Close your eyes and let the rhythm of your breath keep your focus inward.

Even though your body is awakening, your mind is quiet.

Rest the palm of your right hand on your navel. Allow the gentle weight of your hand to act as a guide or destination point for your breath. On the inhalation you will be exaggerating the breath by pushing your belly up into the palm of your hand. Imagine your belly to be just like an inflating balloon. On the exhalation, gently apply pressure from the palm of your hand to support a deep release of your breath.

Practice this conscious breathing for one to two minutes. You are now ready to begin stretching.

Your first stretches

Take these first waking moments to enjoy the way your body feels when you stretch.

Begin by circling and flexing every finger and toe.

Feel the stretches moving out into your wrists and ankles.

Flex your wrists and ankles a few times and then circle both clockwise and counter clockwise.

On your next inhalation, clasp your fingers overhead and push your palms away from you toward the wall behind you.

As you exhale, release the stretch.

Now gently roll onto the right side of your body.

Use your forearm and hand to press you up into a sitting position.

Neck and shoulder stretches

Begin by simply looking to the right as you exhale and then inhale back to the center and exhale to the left side. Repeat three times.