Exercise in Bed? 5 Yoga Poses that’ll Help You Sleep!

 You're already in bed and there's nothing you want more than a deep sleep, but you know that today you haven’t gotten in any exercise to help you maintain your body and mood, and you probably aren’t going to. It’s likely that you’ve often had such thoughts and were sure that there is no solution to the problem, but it turns out that this isn’t true. 

Just before you turn off the lights and try to sleep, we have great news for you! Nutritionist and yoga teacher Liel Cheri has a series of great yoga exercises that can be done in bed before bedtime, and they’ll help you relax, do some fitness and improve your health and appearance! We have prepared a detailed guide for 5 of these exercises that’ll make you sleep well and feel great. 

1. The child's pose

 

The child's pose is a wonderful way to start with stretching your whole back and releasing the waist. Use deep breaths to relax and connect to the regular posture in the exercise to get yourself into the right mood.

How to:  

Start with sitting on your knees - bring your feet together and your knees apart. 

Move your hands away and continue to stretch your buttocks toward your heels, as shown above. 

Place your head down on the mattress and close your eyes. 

Relax the muscles of the jaw and face, and draw deep breaths through the nose. 

Stay in this position for a few minutes. 

2. Cow and cat pose 

The next exercise consists of two positions that we move between while we imagine the concave stance of a cow and the convex stance of a cat. The exercise is great for those who have back pain and it can also help reduce stress.

How to: 

Start in the tabletop pose, shoulders above palms, waist above knees, and back straight. 

Take a breath, let your stomach fall, and curve your back. 

Turn your head and eyes upward to the cow position, as illustrated in the image above.

After about a minute, suck your stomach in, arch your back outwards and bring your gaze toward your navel to the position of a cat, as illustrated in the image above. 

Alternate between the poses 5 times each while deeply inhaling and exhaling.

3. Downward facing dog 

 Downward facing dog lengthens and relaxes the spine, helps breathing and opens the chest. The posture strengthens the muscles of the lower back and provides the necessary release to enter sleep.

How to:  

From the last step of the previous exercise (cow and cat pose), fold your toes inward and lift your buttocks upwards, placing your palms and feet on the mattress. 

Put your head between your arms and look at your stomach, as shown in the image above.

Bend one leg while deepening the tread of the heel on the other leg as in a stepping motion) Switch between the legs, and bend the other leg as well. 

Repeat the exercise several times. 

To increase the traction, lift one leg toward the ceiling while maintaining a stable, upright second leg, head down, and palms supported by the mattress.

Repeat the lift with the other leg and try to stay in position for a few minutes.

4. Pigeon Pose 

The pigeon pose is called this because during the exercise we fill our chest, just as the pigeon does. The pose is good for stability, back strengthening, and hip joints.

How to: 

Sit on the mattress with one straight leg stretched back, and your other leg bent with a heel close to the groin, or a little more forward – whatever is comfortable for you. (You can enter this position from the downward facing dog pose.) 

Place your foot in a flex position and balance the weight at the waist evenly with the palms placed on the mattress. 

Inhale, fill the chest with the air and lift it, using your palms, as Liel demonstrates in the picture above.

Exhale and send your arm back toward the heel, placing your hand on your right calf and turning your head toward the shoulder of the outstretched arm as seen above. 

Return to the starting position, refill your chest and lift it. 

Bend your arms forward, lean them on the mattress, and lower your back to them, as can be seen in the picture above. 

You may feel that the pose is difficult for you – don’t push yourself past your endurance limit, and make sure that you’re mostly feeling tension rather than pain.

If you can challenge your body more, reach your hands straight forward making your chin come into contact with the mat - for a deeper stretch. After a few minutes, lift your back to the starting position. Perform the exercise on the other side as well – switching the bent leg. If you continue to the next position, do the two poses (4 + 5) one by one, on one side of the body and then do them both on the other side of the body. 

5. Mermaid Pose 

The Mermaid pose should continue from the point at which you stopped the previous exercise. Because the position may be challenging for beginners, it is recommended to use a rubber exercise band with a loop, which will allow you to get a good stretch, when you first start practicing this pose.

How to: 

From the final position of the previous exercise, lift the straight leg from the mattress and bring it to your bottom. 

 You can use your hand, or a band, around the arch of the foot, so that you can pull it with your hand, as Liel demonstrates in the picture above. 

Observe the stretch in the quadriceps, and try to bring the foot into the inside of your elbow (this stage is suitable for someone who can perform the stretch without the help of a band).

Send the other hand up, bend it and join both hands behind the neck, as shown above. 

Close your eyes, concentrate on your breath, and stay in position for a minute to several minutes. 

Repeat the exercise with the other leg.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

6 Energizing Stretches to Jumpstart Your Day

Without a doubt, we're all familiar with the saying "rise and shine", but having a happy-go-lucky attitude towards mornings is becoming ever more difficult as the years go by. Some may be grumpy before their morning coffee, others may feel pain in the joints, or are already stressed out about daily errands and work. Whatever the cause of your dim view towards mornings may be, we can help you make your mornings more enjoyable and make sure you have a positive start of your day every day!

In this post, we'd like to be more specific and show you a set of 6 simple stretches that will help you feel more energized throughout the day. You can do this sequence in any order or follow the order we present, either way, it will take less than 10 minutes and is perfect for beginners. Apart from keeping you fit and alleviating any muscle pain and crams you might have gathered during the night, these stretches will also stimulate the nervous system and increase your self-confidence, what's not to like? 

 

1. Neck and Shoulder Stretch

We say start the morning slow, after all, you've just recently rolled out of bed. This neck and shoulder stretch is the best way to relieve the tension from the upper body, especially if you're a side sleeper and one side of your neck tends to be tense after sleep, which could actually even cause headaches. 

 

This side rotation exercise is one of the most effective ways to reduce tension and tiredness in the neck and shoulders, and best of all, you can do it while seated on the ground or even a chair. To do this exercise, sit in a comfortable position and follow these steps: 

 

1. Start by sitting with both hands on the knees. 

 

2. Raise the right hand overhead and place it on the left side of the head, over the left ear. Make sure your neck is straight, and start slowly stretching the head to the right until you feel a stretch in the left side of your neck and the left shoulder. 

 

3. Hold this stretch for 15-30 seconds, and then return to the initial position. Repeat on the other side. You can repeat this exercise up to 10 times in total.

 

2. Standing Quad stretch

Now that your neck and shoulders are relaxed, let's move on to the legs. Don't skip this exercise, as this stretch will release the tension in the hip flexors, which is a common culprit behind lower back pain and stiffness in the legs and hips. It's also an important component of good posture and spinal health. 

 

To do this stretch, stand up with your legs about shoulder-width apart. If you're worried that you might not be able to maintain balance on one leg, we recommend standing near a wall or chair to hold onto. Here are the steps of the exercise: 

 

1. Stand up and hold onto a chair or wall with your right hand. 

 

2. Bend the left knee and try to grab your left foot or ankle with the left hand. If this is difficult and you're not reaching your foot or ankle, you can wrap a yoga strap, a tie, or a regular scarf around your foot and hold the sides of the strap with your left hand, adjusting the length until you feel a stretch in the left thigh and hip. Hold for up to 15 seconds. 

 

3. Switch sides and repeat. You can do up to 3 repetitions of this exercise. 

 

 

3. Forward Bend

 

Now that you're warmed up, you can start doing deeper stretches, and the forward bend is one of the best choices for the morning. This is because this pose calms the brain, relieves fatigue, and stimulates the internal organs just before breakfast. It is an excellent choice if you're feeling anxious or overwhelmed, too. 

 

To complete the stretch, follow these steps: 

 

1. Stand up with your legs about shoulder-width apart. Lift your hands up and stretch on an inhale. When you exhale, slowly start folding forward at your hip joints until your hands reach the floor (ideally). Don't worry if they don't, as this is the case with most people, and just rest your hands wherever they land - your thighs, knees, or shins. 

 

2. If you have back problems, bend your knees gently until you feel no pressure on the lower back. The most important thing here is to keep the spine as straight and long as possible. 

 

3. Stay for 5 deep breaths in this position, and then rise very slowly, as getting up too early may make you a bit dizzy. You can repeat this stretch 2-3 times. 

 

 

4. Donkey kicks

 

With this exercise, you'll stretch your legs and improve the mobility of the spine even more. In the long run, this exercise will improve your posture and strengthen your core, glutes, and thigh muscles, too. To complete the exercise, follow these steps: 

 

1. Start on all fours on a mat or carpet. If you have knee problems, place a towel or blanket to cushion the knees. 

 

2. Place your hands directly under your shoulders, and knees under your hips. 

 

3. Lift one of the knees slowly, but steadily, keeping the leg either bent or straight. Try to distribute the weight evenly throughout the body when your leg is raised, push down on the ground with your hands to make lifting the leg easier. 

 

4. Lower the knee and return to the initial position. Switch legs, and repeat up to 5 times on each side in total.

5. Downward facing dog

 

We've nearly made it to the end, just 2 more stretches left. This is the downward dog, a truly iconic yoga pose that's widely appreciated for its ability to resets the nervous system and energize the entire body. This position is also known to alleviate sciatica pain and relieve fatigue, so it's especially beneficial for those who wake up tired or have lower back pain. The downward dog is a full-body stretch, awakening, and stretching most of your muscles. Here's how to do it:

1. Start on all fours. Then start raising your knees and hips, pushing your bum up and gripping the mat firmly with your hands. As in the forward bend stretch, the focus here is to straighten and lengthen your spine, so don't worry if your legs aren't straight or your heels don't touch the ground. 

 

2. Stay in this position for 5 breaths, keeping your hands straight and move your shoulder blades down to further straighten the back. Then slowly lower your body back down, bending in the knees, and get back to all fours. Repeat up to 3 times. 

 

 

6. Child's Pose

 

After the deep stretching you've done, you deserve a pleasant and calming rest, which is exactly what this last position is. Child's pose is also borrowed from yoga, and it's known for being the ultimate resting and calming position, and a gentle stretch for the hips and spine. You can stay in this position as long as it feels comfortable. Here's how to do the child's pose: 

 

1. Begin on all fours, knees aligned under the hips, and hands aligned under the shoulders. 

 

2. Take your buttocks back until they reach the heels, arms stretched out straight as if in a prayer position. 

 

3. Simply rest here, with your forehead touching the ground or even a pillow if you want. You can also put a pillow or yoga block underneath your buttocks if you feel tension in the lower back. Breathe deeply and stay in this position as long as you'd like.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes  

 
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5 Relaxing Yoga Exercises for Just Before Bedtime

You're already in bed and there's nothing you want more than a deep sleep, but you know that today you haven’t gotten in any exercise to help you maintain your body and mood, and you probably aren’t going to. It’s likely that you’ve often had such thoughts and were sure that there is no solution to the problem, but it turns out that this isn’t true.

Just before you turn off the lights and try to sleep, we have great news for you! Nutritionist and yoga teacher Liel Cheri has a series of great yoga exercises that can be done in bed before bedtime, and they’ll help you relax, do some fitness and improve your health and appearance! We have prepared a detailed guide for 5 of these exercises that’ll make you sleep well and feel great. 

 

1. The child's pose 

 

The child's pose is a wonderful way to start with stretching your whole back and releasing the waist. Use deep breaths to relax and connect to the regular posture in the exercise to get yourself into the right mood.

How to: 

Start with sitting on your knees - bring your feet together and your knees apart. 

 

Move your hands away and continue to stretch your buttocks toward your heels, as shown above. 

 

Place your head down on the mattress and close your eyes. 

 

Relax the muscles of the jaw and face, and draw deep breaths through the nose. 

 

Stay in this position for a few minutes. 

 

2. Cow and cat pose  

The next exercise consists of two positions that we move between while we imagine the concave stance of a cow and the convex stance of a cat. The exercise is great for those who have back pain and it can also help reduce stress.

How to: 

Start in the tabletop pose, shoulders above palms, waist above knees, and back straight. 

 

Take a breath, let your stomach fall, and curve your back. 

 

Turn your head and eyes upward to the cow position, as illustrated in the image above.

After about a minute, suck your stomach in, arch your back outwards and bring your gaze toward your navel to the position of a cat, as illustrated in the image above. 

 

Alternate between the poses 5 times each while deeply inhaling and exhaling.

3. Downward facing dog 

Downward facing dog lengthens and relaxes the spine, helps breathing and opens the chest. The posture strengthens the muscles of the lower back and provides the necessary release to enter sleep.

How to: 

From the last step of the previous exercise (cow and cat pose), fold your toes inward and lift your buttocks upwards, placing your palms and feet on the mattress. 

 

Put your head between your arms and look at your stomach, as shown in the image above.

 

Bend one leg while deepening the tread of the heel on the other leg as in a stepping motion) 

 

Switch between the legs, and bend the other leg as well. 

 

Repeat the exercise several times. 

 

To increase the traction, lift one leg toward the ceiling while maintaining a stable, upright second leg, head down, and palms supported by the mattress. 

 

Repeat the lift with the other leg and try to stay in position for a few minutes.

4. Pigeon Pose  

The pigeon pose is called this because during the exercise we fill our chest, just as the pigeon does. The pose is good for stability, back strengthening, and hip joints.

How to: 

Sit on the mattress with one straight leg stretched back, and your other leg bent with a heel close to the groin, or a little more forward – whatever is comfortable for you. (You can enter this position from the downward facing dog pose.) 

 

Place your foot in a flex position and balance the weight at the waist evenly with the palms placed on the mattress. 

 

Inhale, fill the chest with the air and lift it, using your palms, as Liel demonstrates in the picture above.

Exhale and send your arm back toward the heel, placing your hand on your right calf and turning your head toward the shoulder of the outstretched arm as seen above. 

 

Return to the starting position, refill your chest and lift it. 

 

Bend your arms forward, lean them on the mattress, and lower your back to them, as can be seen in the picture above. 

 

You may feel that the pose is difficult for you – don’t push yourself past your endurance limit, and make sure that you’re mostly feeling tension rather than pain.

If you can challenge your body more, reach your hands straight forward making your chin come into contact with the mat - for a deeper stretch. After a few minutes, lift your back to the starting position. Perform the exercise on the other side as well – switching the bent leg. If you continue to the next position, do the two poses (4 + 5) one by one, on one side of the body and then do them both on the other side of the body. 

 

5. Mermaid Pose 

The Mermaid pose should continue from the point at which you stopped the previous exercise. Because the position may be challenging for beginners, it is recommended to use a rubber exercise band with a loop, which will allow you to get a good stretch, when you first start practicing this pose.

How to:  

From the final position of the previous exercise, lift the straight leg from the mattress and bring it to your bottom. 

 

You can use your hand, or a band, around the arch of the foot, so that you can pull it with your hand, as Liel demonstrates in the picture above. 

 

Observe the stretch in the quadriceps, and try to bring the foot into the inside of your elbow (this stage is suitable for someone who can perform the stretch without the help of a band).

Send the other hand up, bend it and join both hands behind the neck, as shown above. 

 

Close your eyes, concentrate on your breath, and stay in position for a minute to several minutes. 

 

Repeat the exercise with the other leg.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement