I know many of you have days when it is difficult to get out of bed. Maybe you are just tired or you just have too much pain to get up. I know how it feels, I´ve been there myself. What has helped me a lot is to actually do yoga in bed. It can help a lot! You don´t need to get up and do the poses for pain on your yoga mat. Take it easy, stay in bed and do them. Then get up!
So here they are; My three favorite poses in bed.
You can download as pdf here.
1. Cat stretch
Bring your arms out to the sides, lift one bent leg. Place the right foot on the left knee and grab your right knee with the left hand. Pull the leg down to the left and the torso to the right. Long Deep Breathing for a couple of minutes and then roll back on the back again, and switch sides.
This stretches your whole body. Very nice for your back, if you have lower back pain. Do not do this in bed if your mattress is very soft.
2. Goddess Pose
Lying down on your back, place the soles of your feet together as close to the body as possible. Adjust the feet until you feel comfortable, it should not be painful. Tuck in some pillows under your knees and legs if necessary. Modified version: Cross your legs (like in easy pose).
Place your hands on your belly and breathe long and deeply for 1-3 min.
This pose opens up in the pelvis and the blood circulation increases.
3. Gas pose
Lie down on you back on the floor or in the bed. Pull down your knees to your chest with your legs wide apart and wrap your arms around your knees. Breathe long and deeply for 1- 3 minutes.
This pose opens up in the pelvis and is also very good to release wind. A great pose if you have pain.
Let me know how they work for you in the comments below!
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”