Men's Articles

Yoga In Bed


While a physical yoga asana is traditionally practised on a firm surface, a short practice on the bed can be a good way to gently wake up the body. Stretching and focusing on the breath first thing in the morning will help you start the day balanced and calm: For best results, ensure that your mattress is not too soft and the air conditioning not too cold.

Relaxation

Keeping your knees clasped to your chest, turn onto your right side. Rest in this position and centre yourself for a few breath cycles before you head off for your daily tasks. Try not to fall asleep again or you'll be late for work!

Facial Massage

Wakeup your face with these tips.
  • With fingertips at the centre of your forehead, massage your forehead in a circular motion at the temples, down both sides of the face, beneath the eyes, from the back of the jawbone to the tip of the chin.
  • Squeeze your nostrils and ear lobes to get the circulation going. Take a few more long deep breaths to open up your lungs.

Arm Raises

This is a gentle way to lengthen the spine and open the chest and shoulders.
  • Inhale very deeply with eyes closed and stretch arms up and above your head.
  • Take long smooth deep breaths, with an emphasis and focus on the inhale, lengthening the spine.
  • Try to raise and lengthen arms and spine without shrugging your shoulders, allowing maximum distance between the ears and shoulders to avoid causing any tension.

Stretch Pose

This is good for your circulation. Stretching and focusing on the breath first thing in the morning helps you start the day calm.
  • Still lying on your back, bring your feet together and lift your head and heels about 15cm off the bed on an exhale, drawing abdomen in, balancing on buttocks, and keeping eyes focused on the big toes.
  • Hold the position for about 1 minute without overstraining, and with strong breathing. If you have difficulty breathing or find it hard to maintain the position, hold it for a shorter period of time, or in 10-second segments.
  • Gently lower your head and feet on an inhale and rest for a few breath cycles.
 

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