Yoga in Bed

By Alyse Borkan  |  Dec 10, 2014
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You don’t need to go to trek to the gym to get your yoga fix. Stretch your muscles and soothe your soul in the comfort of your own home — right on your bed!

We reached out to some of our healthiest, fittest friends for their favorite Casper yoga poses, whether they’re waking up or settling down.

Wakeup Yoga

Twist Out the Kinks: “Do alternating twists on your back, flopping your knees from one side to the other side.” — Rachel

Wind Relieving Pose (Pavanmuktasana): “Gently stretch the back and release tension from the cervical spine. Inhale, hold your breath, and raise your head keeping shoulders below the ears. Lower your head and exhale.” — Abi

Cobra Pose: “Roll over onto your stomach and do a few cobra poses. As the elbows squeeze in towards your side, reach your chest forward.” — YinOva Center

Mountain Pose (Tadasana): “I do some arm circles to warm up and release some of the tension in my shoulders, and then I stand, palms facing out, and breathe. The mountain pose helps me to stand in my power. I have given my power away far too often in my life, and this pose helps me to stand up tall in appreciation of me, my health, my bravery, and my continued growth.” — Christine


Bedtime Yoga

Seated Twist: “This detoxifying posture helps with digestion (which in turn helps you sleep deeper) and calms the nervous system. Repeat on each side.” — Natasha

Constructive Rest: At its heart, Constructive Rest is a gravitational release of the psoas, my favorite muscle. The psoas is a powerful core muscle that is often involved with back, hip and groin pain usually due to unprocessed energy or trauma that is stuck in the body.” — Jonathan

Supta Baddha Konasana: “Legs at center, bring your feet together and open the knees out wide. You can place supports under them to keep the hips relaxed. Arms come away from the body out to the side, palms facing the sky. Rest here for 5-10 minutes taking deep breaths. Eyes closed.” — Jess

Child’s Pose: “To come into the pose start by sitting on your heels with your knees close together. Begin to walk your fingertips forward while folding over your thighs. Allow your forehead to come to the floor keeping your hips heavy towards your heels. If your forehead does not reach the floor feel free to prop it up with a pillow or cushion. If it’s comfortable for your arms you can have them extended over head and relaxed on the floor, but if you feel tension or pain in your shoulders then simply extend your arms beside your body and allow your shoulders to relax. Feel free to play with the distance between your knees to find what is most comfortable.” — Katie

Kneeling Pose: “Sit comfortably on your knees. Keep your back straight and place your hands on your thighs. Close your eyes and breathe. Use this time to meditate, set intentions for your day, or reflect on the positive things in your day if you’re doing this at night. If this is new or uncomfortable to you, place a small pillow or blanket between your legs and set your sits bones on it.” — Brooke

Legs-Up-the-Wall Pose: “Get friendly with the wall and reap the benefits. Legs-up-the-wall pose quiets the mind, can relieve backaches, fatigued feet and legs. Try to ensure that your legs are as relaxed as possible by sinking the weight of them into your hips.” — Kylie

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