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It is a myth that we can not practice yoga in bed, we can and we should. Just after we wake up and get fresh air, we should move on to practicing yoga. No need to worry yoga on the bed is as good as on the mat.

We can do stretching and breathing yoga on the bed. The mattress is a very thin layered carpet whereas the bed is way thicker and softer. It may not provide you a solid ground but provide you a softer place to move your body. This is good for the knees, hips, and joints.

Belly breathing

First lie down on the bed while your face up, then take a few deep breaths. After that try to inhale and exhale while your belly muscle should be up and down.

Also, press your back to the bed. Take 10 breaths then hold for a min and start the process again take a deep inhale as you release the belly muscles and allow the natural sway in the lower back to return. Exhale and repeat 3 more times.

Hip opener

Together bring one of the legs up to where the hands are from here take the hand breathe in and open up the chest. Next the tough bit you breathe out. And then take the elbow.

Point the foot and push all five toenails and the top of the foot down into the bed. then inhale and exhale.

Hip opener yoga calms the brain, stimulates the liver and kidneys, and stretches the hamstrings, calves, and thighs. It also strengthens the thighs, knees, and ankles.

Seated forward fold

Just sit on your bed and open your leg widely straight. Then try to bend down and try to touch the head with the knees. This is a
little complicated than the rest but worthy. If you practice it for 21 days then you will become an expert.

Practicing this yoga daily will give you the whole back of your body a good stretch, from your calves to your hamstrings (back of the thighs) to your spine.

Seated twist

This is another classic yoga, you can do just after waking up on your bed. First with your legs straight out in front of you and your arms behind your back. Exhale and pull your right arm down. Place your elbow on the outside of your left leg.

Turn your chest, head, and eyes to the left. Hold this pose for about a minute.

Seated twisted yoga help to promotes good digestion and encourages spinal mobility. Twisting postures help tone the belly, massage internal organs, and can help relieve lower back pain.

Legs up the wall

If you know yoga 10% then you must have heard about legs up yoga.

Here you have to lie down on the bed, you have to make sure that your bed is placed near the wall of your room, then remove the pillow from your head and get as close as possible to the headboard or the wall.

After that touch, the wall with your eyes, place it straight with the wall. The more straight your legs will be the better you will get a result.

Once you get the position, take deep breaths and focus on it. Hold the position for at least 5 min, slowly you can extend the time.

Lying twist

First, you have to lay down on the bed then bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee.

Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right fingertips.

Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, then hold the breathing for few seconds and inhale and exhale. Inhale and roll the hips back to the floor to release the breath. Then let the leg back down to the floor to exhale.

Butterfly pose

Yes, you have to pose like a butterfly. Butterfly pose yoga can be done in both ways sitting and laying. Here we focus more on laying one.

First, you have to lay down to bed then you have to make a square shape with your feet and let the soles touch with each other. after that allow kneels to open up then the main task will be breathing for five to ten min or as long as possible.

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