Yoga in Bed

& no, we don't mean getting bendy in bed with a partner (not that kind of blog). This is for those times when you're feeling so stiff (again- not that kind of blog) and sore, and also so damn'ed lazy, you don't want to get out of bed. 

Cheat on Saturday night & have a yoga party in bed.

Cheat on Saturday night & have a yoga party in bed.

1. Legs up the wall 

WHAT TO DO: 
Shimmy your behind to where your mattress meets your headboard and/ or where your bed meets the wall. Slide your legs up the wall and shimmy a little closer still. You may want to place a pillow under your seat for some extra/ added lift. 

WHAT IT DOES:
If you walk or stand all day, had a really intense legs day at the gym, just did your first spin class, or spent all night in heels, THIS IS YOUR BFF. Trust me on this. Kiss swollen puffy feet goodbye as you let gravity assist your body in redirecting blood from your legs back into your heart. 

2. Pigeon Pose

WHAT TO DO:
Flip onto your belly (assuming you're a back sleeper). Press yourself up for a moment so you can slide your right knee, just inside of your right wrist. Lengthen your left leg behind you. Feel free to take some pillows to prop your right bum up to help you square off you hips. Bury your face into your pillow fortress and enjoy for a few minutes before you switch sides.

WHAT IT DOES:
Tight glutes/ outer hips are no match for pigeon pose. 

3. Pillow (supported) Poses 

WHAT TO DO:
Slide a pillow under your bum. You have the option to take the soles of your feet together and knees apart as well. 

Note: If you want to get complicated/ technical, make sure your pelvis isn't tucked under. An easy way to test this is to check to see if you still have a slight arch in your lower back. 

WHAT IT DOES:
Any bros reading this will understand how pillows are lifesavers (cheeky inappropriate comment, my bad). The added lift of the pillow helps to elevate your hips above your knees and release your hip flexors-which for a lot of us is perpetually tight. It's like when the teacher in yoga class suggests sitting on a foam brick or a block- except this block is soft and instead of sitting, you get to lie down. 
 

4. Thread the needle 

WHAT TO DO:
Lie on your back. Take the outside edge of your right foot/ right ankle and place it on top of your left knee. Reach up and take hold of the back of your left thigh before lying back down onto your cozy bed. Use each exhale breath to draw your left knee closer and focus on softening your right hip so that your right knee can naturally open up a little bit further. Keep shoulders, neck, and face relaxed. Stay here for a few minutes, and switch. 

WHAT IT DOES
This pose is like a pigeon on its back, so again, we're working to get the glutes & outer hips nice and soft. (Restraining from making an inappropriate comment here)