1. Full-Body Stretch
Benefits: Releases tightness throughout the entire body.
• Here's How: Inhale, reach your arms over your head, clasping your fingers together. Flip your palms out toward the wall behind you, pushing your palms away from you.
• At the same time, stretch your toes away from your arms, keeping your knees straight.
• Hold the stretch for 5 counts, then exhale and release. Repeat for a total of three times, releasing tightness throughout the entire body.
2. Figure-Four Stretch
Benefits: This stretch helps lubricate the hip joints, thighs, and glutes.
• Here's How: Cross your right foot over your left knee, making the shape of a number 4 with your legs.
• Slowly bend your left knee taking it up towards the ceiling, keeping the left foot on your mattress, or hugging it towards your chest. Keep the right knee bent out to the right as you try to maintain this shape.
• Hold the pose for 5 deep breaths then switch sides.
3. Bed-To-Floor Stretch
Benefits: Helps stretch the back, helps you wake up and provides you with a fresh supply of oxygen to the brain.
• Here's How: Swing your feet over the side of the bed, allowing your feet to touch the floor.
• Keep your knees bent, hang your head and arms down to the floor, rounding your back over your knees.
• Let your head and arms dangle to the floor and hold for 5 breaths.
4. Knees-To-Chest Stretch
Benefits: Gently stretches the lower back, stimulating the mind and body, helping you feel ready to start your day.
• Here's How: From a supine position, bend your knees until the soles of your feet are on the bed.
• Use your hands to draw one knee in towards your chest at a time and wrap both of your arms around your shins.
• Relax your head on the pillow and hold this hug for 10 deep breaths.
5. Supine Twist
Benefits: Twists awaken the body, increasing circulation and stretching the spinal muscles.
• Here's How: From the above pose, release the grip of your shins allowing your arms to fall out to a T shape on either side of your body.
• Using your core, guide your legs, resting them on one side and keeping your knees bent and shoulders planted down into the mattress.
• If it's easy on your neck, gaze toward the opposite side of your legs, staying here and holding the pose for 10 deep breaths, then repeat on the other side.
6. Seated Forward Bend
Benefits: This pose is beneficial after resting all night and before having to stand or sit for the most part of your day. It stretches the hamstrings, pelvis, and spine.
• Here's How: Lift your torso upright from a reclined position.
• Keep your legs straight. Then inhale and lengthen through your spine. As you exhale walk your fingertips toward your feet.
• Keep lengthening your spine with your inhalation, sinking a bit deeper into this seated forward fold as you exhale.
• At your furthest point allow your neck to hang heavy toward your legs, releasing any tension in the body.
• After 10 rounds of breathing, slowly lift your torso up.