Lisa Shea - Yoga in Bed for All Ages

Yoga in Bed for All Ages

Start your day or

Prepare for sleep with

Calm relaxation and serenity

Lisa Shea

Content copyright 2015 by

Lisa Shea / Minerva Webworks LLC

All rights reserved

No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.

~ v2 ~

SmashWords ISBN 9781310808296

Amazon ASIN B019TFIMHY

Note: I am not a doctor. Please always consult with your medical doctor before embarking on any exercise routine. Always listen to your body and stop if you feel any pain or discomfort.

This ebook should be free in all formats and on all systems. If you buy the paperback version, or get it from a system which is not currently free, all authors proceeds are donated to battered womens shelters.

INTRODUCTION

So much of our lives is spent in bed. We stretch our way awake. We toss a bit before we fall asleep at night. For those who are ill or recovering, bed allows us to heal up. With its cushion and support, bed is the perfect place to gently stretch and nurture yourself!

This ebook is a short version of my full-length main book, which is also free. My full-length book lays out an hour-long routine meant for a traditional standing-sitting-lying combination. Many readers asked for a smaller book specifically tackling the challenges of having a yoga routine in bed.

Some readers use this as a way to gently wake up in the morning to get the blood flowing and energy levels rising.

Some readers find this yoga routine is a great way to wind down after a stressful day. It allows the person to relax, release, and fall asleep more easily.

And some readers are bedridden for a variety of reasons. They cant stand up but they still want to keep their body as healthy as they can. Gentle bed yoga is a perfect solution.

Whatever situation you find yourself in, there is a way to integrate yoga into your daily lifestyle. It might be that you can only do one or two of the exercises for various mobility reasons. Thats all right! Even one or two is better than nothing at all. Start slow, listen to your body, and every step helps!

This book provides a full bed routine. You can of course truncate it down to just a few poses, based on the time you have available.

If you have questions about the yoga, or suggestions about poses, please contact me! Im quite open to feedback.

Namaste.

Note: I am not a doctor. Please always consult with your medical doctor before embarking on any exercise routine. Always listen to your body and stop if you feel any pain or discomfort.

This ebook should be free in all formats and on all systems. If you buy the paperback version, or get it from a system which is not currently free, all authors proceeds are donated to battered womens shelters.

SETTING THE STAGE

Bed yoga is great. You dont need a mat. You dont have to worry about carpet burn or cold floors. Your bed is already soft and padded! It provides the perfect cushion for your activities.

Here are a few suggestions to prepare for your bed yoga.

WHAT TO WEAR

We all have different traditions when it comes to bed wear. Some love long flannel nightgowns. Some prefer light cotton tops and pants. Some adore sleeping naked.

A nightgown might be a bit tricky for bed yoga, but if you scrunch it up around your waist it shouldnt be too bad. The rest of the standard options should all work quite fine.

Any outfit that lets you move your limbs with relative freedom should do the trick.

SCHEDULES AND TIME

Is bed yoga better first thing in the morning or last thing at night?

It all depends on what your aim is.

If you find youre sluggish in the morning and just cant get yourself going, bed yoga can be the ideal transition to help you get started. Rather than relying on artificial stimulants or a bracing cold shower to jump-start your heart, let your body do the gentle stretches which are common in so many cultures. Even dogs and cats stretch when they wake up!

If you find youre having trouble falling asleep, tossing and turning with worries or issues, bed yoga can be the perfect transition. It helps you calm and soothe. It helps your mind train to release worry and simply be.

The key is just to do it. Find the time that works well for your schedule and needs.

ADVICE FOR HEALTHY YOGA

Again, always talk with a doctor before starting a routine in order to can get advice on your specific medical situation.

Here are some concepts to keep in mind as you begin a new exercise routine, whether it is my yoga routine here or any other type of activity.

SLOW AND STEADY

In general, no matter what type of exercise you do, avoid bouncing into a pose or stance. That bouncing type of motion can over-stretch a muscle. Move into each pose gently and smoothly.

GENTLE HOLDS

Your limbs should not be locked straight and joints should not be over-bent. Keep a slight curve in your elbows. Be loose and relaxed. Be aware of how you are balanced. Put your weight over your knee, rather than forward of your knee to avoid any tilted strain on it.

HYDRATE

Drink ample water to keep your body hydrated as you move. Keep a container of water at your side. A refillable safe-plastic bottle is a good idea, so you can use home-filtered water to drink and simply dish-wash the bottle when you need to. There are flavorings if you dont like the taste of plain water.

TAKE YOUR TIME

Theres no race. Go slowly, gently, smoothly, and listen to your body.

THE BEGINNING

The beginning is always the settling stage of any exercise routine. You come into it with all sorts of thoughts bouncing through your head. You endure the typical monkey mind that all people everywhere have to cope with. The mind leaps from thought to thought with wild abandon. The yoga practice is, in part, about quieting and focusing that mind and training it to gather its energy.

If possible, sit cross-legged on the bed. If this isnt possible, its fine to sit in another way or to lay down. Take a deep breath and set an intention for this session. It can be releasing stress, forgiving yourself, forgiving someone else, or whatever you wish. It can simply be joy.

Then we begin.

BED SUN SALUTATION

Youve probably heard of sun salutations - surya namaskara . In essence this is a sequence of poses that, in one form or another, is part of many yoga routines. Its a good overall stretching routine that ensures most of your important body parts get ample focus and blood flow.

This bed version includes some of the same ideas, modified for doing them on a bed.

The aim in sun salutations is to do this all as a gentle flow, from one step to another. Its fine at first to keep stopping and referring to these notes. Over time itll connect together, as you learn the routine.

SKY REACHING POSE

Sky Reaching Pose or hasta uttanasana is the start of the sun salutations. When done standing, it looks like the photo below.

Were going to do it sitting down.

Start with your hands resting at your sides.

Raise your hands out to each side the right hand to the right, the left hand to the left. Continue to circle them up toward the sky. Touch the palms together above your head.

Bend slightly backwards. Stretch up.