Here is the scene: 7 am, your alarm goes off, you haphazardly roll in bed, tentatively reaching round, seeking the source of the bothering sound. You yawn, stretch out a bit, then slowly allow your eyes to get used to the daylight. A moment or two to put yourself together…and it appears! The never-ending scroll of things to do, perpetually tapping your thoughts. The day is so busy, and so full of commitments, that you can already feel the stress sinuously taking over your body before you can even step out of your bed. If this is you…don’t worry just yet. You found the right blog post for you!
A daily Yoga practice can give you peace of mind, and can considerably help you reduce your stress levels. Although I know, we don’t all have two hours a day to dedicate to our personal practice, we can all find those 5 minutes to get ourselves centred, and start our day better. If you haven’t tried yet, trust me! Commit to it for a fortnight, and you’ll already start feeling more grounded and focused then ever before.
Today I’ll be sharing 8 gentle Yoga stretches that you can comfortably do in your bed. This brief flow is great to activate circulation after lying in bed for so many hours, and it’s a great way to clear your mind too.
5-Minute Gentle Yoga Flow
Begin in a comfortable cross-legged sitting position. Allow your legs and knees to gently give into gravity. Lift your heart up and take a second to settle in. This moment is the most important moment of your practice, as you are giving yourself permission to be still and to set some mindful intentions for your day. Focus on your breath, give yourself a little massage, and allow expression to any tiny movement you need to do before you find a little stillness. Let your hands to lie wherever they naturally want to lie. Close your eyes, soften your jaw, and focus on your breath and energy.
Gentle side-to-side neck stretch
Take your right fingertips to the left side of your head and gently draw your right ear to your shoulder. Breath deeply into your neck as you hold the gentle stretch for approximately 10 to 20 seconds. Repeat onto the left side.
Gentle front-to-back neck stretch
Inhale, lift your arms up to interlace your fingers behind your head. Exhale, draw your elbows in, as you softly direct your chin towards your chest. Hold for 20 seconds. Inhale, lift your heart up to the sky, as you gently allow your head to rest onto your hands. Hold for 10 seconds. Exhale to come back.
Bring your left hand to your right knee. Inhale to lengthen the spine, exhale to twist to the right. Elongate your back with every breath in, deepen the twist every with every breath out. Hold the twist for approximately 20 seconds. Then repeat to the left.
Gentle side-to-side stretch
Inhale, lift your hands up to the sky and feel a nice extended spine. Grab your left wrist with your right hand and pull up and over to gently curve towards your right side as you exhale. Keep breathing deeply as you give into the stretch. Hold for approximately 15-20 seconds, then repeat to the left side.
Reach out with your legs. Find a comfortable bend in your knees as you flex your feet, and place your hands by your shins, or underneath your soles. Inhale, find a nice extension in your spine. Exhale, slowly drop your head down, softly bringing your upper body to your legs as you relax into gravity. Hold the position for approximately 30 seconds. If available to you, you may deepen the stretch by extending your legs.
Sit up straight with your legs extended out. Bend your right knee and let your right foot over cross your left leg. Inhale, rise up with your spine. Exhale, slowly start twisting to the right. Elongate your back with every breath in, deepen the twist every with every breath out. Your left elbow may press against the outside of your right leg, if you wish to deepen the twist. Hold the position for approximately 20 seconds. Repeat to the left.
Cobbler’s pose stretch
Bring the soles of your feet together to get into Cobbler’s pose. Draw your feet as close to your centre as you possibly can. Inhale, find a nice extension in your spine. Exhale send this active elongation up and over in a forward diagonal. Breath in. Breath out, slowly drop your head towards your feet, as softly bringing your upper body to your legs and relax into gravity. Hold the position for approximately 30 seconds.
Hug your knees to your chest, and let your head hang heavy, releasing its weight into gravity. Close your eyes, breath deeply, and hold the position for approximately 30 seconds. When you are ready, inhale, lift your heart up to the sky, and find a lovely extension in your spine. Hold the position for approximately 10 seconds.
And there you have it! Your very own Little Morning Yoga Flow…
If you have 5 extra minutes, I strongly advice you take the time to find a moment of stillness again and maybe practice a little meditation. You can find a great guided meditation for stress relief by clicking here.
With all of these stretches, remember to breath deeply, and let go of any thoughts that are not serving you at that moment in time. Breathing Practice alone has countless health and happiness benefits, so don’t underestimate it as you move through your flow. And please remember, this Vinyasa is just a suggestion; you know your body better than anyone else. If something doesn’t feel quite right, do not push, and always consult with a health professional to make sure you are doing what is right for you.
How do you like to start your day?
Do you have any morning rituals you would like to share with us?
Thank you all for reading through, and for supporting me in this blogging journey.
Have a wonderful weekend!
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