Yoga Off the Mat

Do you ever wake up in the morning stiff and maybe in some pain? I can’t say whether this is a normal accompaniment to aging, but I certainly do. So, I do “Bed Yoga” before getting up. Maybe my little 5-minute routine will help you as well.

While you’re still lying down try the following to start working out the nighttime kinks:

• Roll your head very slowly from side to side. 
• Roll your shoulders several times in both directions.
• Reach both arms up to the ceiling, then reach them one at a time to the ceiling, pulling the opposite shoulder to the bed.
• Bring both knees to your chest, wrap your arms around them, and rock gently side to side.
• If you feel comfortable, you can lower your knees deeper to each side in a supine twist, holding for a couple of breaths – but don’t force it!
• Put your feet flat on the bed a bit wider than your hips, and very gently lower the knees to one side, and then to the other, holding for a couple of breaths on each side. The feet do not come together, they stay wide apart.
• Extend both feet up to the ceiling and begin to rotate your ankles in one direction, and then the other. You can also extend your arms up to the ceiling and rotate your wrists as you do the ankles. Wiggle your toes and fingers to wake them up.
• Still with the legs up towards the ceiling, begin to move them back and forth, as though walking on the ceiling.
• Take the legs a little bit apart and bend your knees. Begin to circle your lower legs very gently in one direction and then the other, as you work out any stiffness in the knees. 
• Bring your legs back to the bed and stretch out completely on your back, reaching out through your toes. You could also reach your arms to the ceiling again here.

You should now be ready to get up slowly and enjoy your day.