10 Energizing Yoga Stretches You Can Do In Bed вђ Ar For a more moderate stretch, keep your arms straight and hands flat on the floor. to increase the stretch, you can lower down to your forearms, or even lower all the way down to lie over your front leg. you should feel the stretch on the outside of the right hip and in the glute. hold for at least 60 seconds, then repeat on the other side. Take 5 breaths and repeat on the other side. uncross your legs and come onto your shins. draw the feet together as you widen your knees and fold the upper body forward between your legs. your arms can be stretched out in front of you or resting back towards your feet with the palms facing up.
10 Energizing Yoga Stretches You Can Do In Bed On an exhale, draw your belly muscles in and up as tight as you can while pressing your lower back into the bed. hold your belly like this for 10 breaths, then take a deep inhale as you release the belly muscles and allow the natural sway in the lower back to return. exhale and repeat three more times. 2. hip opener. 1. wide legged child pose (balasana) from a kneeling position, lower your bottom down and between your feet. then extend your torso and arms out in front of you between your thighs. allow your forehead to rest on the bed. breathe and hold the pose for 30 seconds to a minute. wide legged child pose or balasana. image credit: sophie jaffe. Starting your morning with yoga is a powerful way to connect to your breath and set a peaceful, grounded tone for what will follow in the hours ahead.doing t. Lie comfortably on your back. lift your feet up into the air, bend your knees out wide and towards your chest and grab onto the outer sides of your feet. use your elbows to gently stretch your knees apart to feel the stretch in your back, hips, and hamstrings. get comfortable and hold this position for 10 deep breaths.
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