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5 Yoga Poses Before Getting Out Of Bed

Here are a few of the best yoga asanas that one can do in the bed as soon as you wake up. Check them out.

By Keshav Sharma

To practice yoga is to relinquish control - a revolutionary idea in our modern lives. But are you too lazy to draw the yoga mat out and put on your Lulu lemon pants? We can help.

You might have heard that practicing yoga early in the morning is good for your health. But how many of you actually adhere to this?

I am sure there would be just a handful of people who religiously practice yoga. While others would just be doing this for a month and take a break for a few months and then again start off.

morning yoga poses

Practicing certain yoga asanas early in the morning as soon as you wake up have plenty of health benefits.

Yoga isn't just for losing weight, it helps relieve asthma, back pain and other breathing problems as well.

Here is a set of yoga poses you can do right before you get out of bed.

1. Lord Of Dance Pose (Natrajasana )

1. Lord Of Dance Pose (Natrajasana )

Natrajasana (Nata - Dance, Raj - King, Asana - Pose) is a good asana for improving your spine flexibility and it is also beneficial for the digestive system. It should be the first asana to perform as soon as you wake up.

How to do it?

  • Lie on your back. Bend your right knee and place the right foot slightly outside of the left knee. Stretch the arms to the sides at the length of your shoulders.
  • Breathe in. Exhaling, twist torso to the left and head to the right to look over your right shoulder.
  • Keeping the shoulders on the ground, gently press right thigh towards the floor. You can use your left hand to press the thigh further down.
  • Hold the pose. Take 3-4 long deep breaths or as many as you can comfortably take.
  • Exhale and relax.
  • Repeat on the other side.
  • Benefits Of Natrajasana

    • It increases the flexibility of the spine.
    • It is a good exercise for the ribs and lungs.
    • It exercises the large intestine. So it is most effective when practiced early in the morning as it normalizes the bladder and bowel movement.
    • It improves digestion.
    • It is very effective for relaxing the mind along with the body.
Cross Legged Easy Pose (Sukhasana)

Cross Legged Easy Pose (Sukhasana)

As they say, don't underestimate the value of ‘doing nothing' with awareness. ‘Sukha' means joy, and Sukhasana is an easy pose. Sit up on the bed in a cross legged relaxed manner.

How to do it?

  • Sit with your ankle lined up comfortably into crossed leg position.
  • Softly close your eyes tuning into the rhythm of your breath.
  • Become aware of your breath. On inhalation, lengthen your spine and on exhalation, relax while holding the spine erect.
  • Take 20 breaths.
  • Benefits Of Sukhasana

    • Loosens up the hip joint.
    • Lengthens the spine.
    • Experience the inner calm first thing in the morning.
3. Alternate Nostril Breathing technique (Nadi Shodhan Pranayama )

3. Alternate Nostril Breathing technique (Nadi Shodhan Pranayama )

Alternate nostril breathing channelizes the life force in different plexus or energy channels of our body. It not only awakens our body but our nervous system as well.

How To Do It?

  • Sit comfortably and bring your attention to your breath. Spend a few minutes breathing naturally.
  • Make a Gyan Mudra with either your right or left hand, by gently touching your index finger with the thumb and extending the rest of the fingers as straight as possible (as shown in the image).
  • Begin this pranayama by inhaling through both nostrils and then exhaling out of one nostril. This is accomplished by closing off one of the nostrils using either the thumb or the ring finger.
  • Inhale in the same nostril you just exhaled from and switch nostrils using either the thumb or the ring finger and exhale from the opposite nostril. Inhale through the same nostril and switch before exhaling out of the other nostril.
  • Continue this for 5 minutes. Conclude by exhaling out from the opposite nostril that you first exhaled from.
  • Benefits Of Nadi Shodhan

    • It increases the tidal volume of our respiratory system.
    • Helps bring the mind to the present moment, raising our awareness.
    • Helps harmonize the left and right hemispheres of the brain.
    • Maintains body temperature.
Child Pose (Balasana)

Child Pose (Balasana)

It relaxes our mind and squeezes out stress from the entire body.

How To Do It?

  • With your head down on your bed, let your hip sink back so you are sitting on your calf bones and feet.
  • Stretch your arms straight out ahead of you or rest them by your body on the bed.
  • Feel your back broadening and contracting with your breath, allowing tension to release from your body and mind.
  • Hold this pose for a couple of minutes.
  • Benefits Of Child Pose

    • Helps us in deep exhalations as we hold the posture and breathe.
    • Creates space in the spinal vertebrae and improves blood circulation to all the nerves.
    • Forward bends massage your internal organs like abdomen, kidney and liver and help you to exhale completely, thus calming your mind.
Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

This is an easy stretch for the back but do not push too hard while trying to come up high. It feels relaxing especially if you are used to sleeping on your back.

STEP BY STEP

  • Lie prone (on stomach). Stretch your legs back, top of the feet on the bed. Spread your hands on the bed under your shoulders.
  • Press the top of the feet and thighs and the hip firmly into the floor or bed.
  • On an inhalation, begin to straighten the arms to lift the chest off the floor.
  • Press the tailbone toward the hip and then lift the hip toward the navel. Narrow the hip points. Let the buttocks be firm but relaxed.
  • Firm up the shoulder blades against the back, puffing the side ribs forward. Distribute the backbend evenly throughout the entire spine.
  • Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation very very gradually.
  • Benefits Of Cobra Pose

    • Stretches the spine.
    • Strengthens the arms, forearms, shoulders, wrists and hands.
    • Opens up heart and lungs.
    • Relieves stress and fatigue.
    • Soothes sciatica.
    • Firms the buttocks.