7 in the Bed Yoga Asanas for Back Pain

Avatar for Harita Thaker By in morning yoga, yoga on 04/01/2020
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Morning Yoga

Morning Yoga: Did you know? According to experts, more than 40% of the city population will experience back pain at some time in their lives!! And 7 out of 10 people are approaching Morning Yoga asanas to eliminate their back pain.

A recent research conducted by the Australian Institute of Health and Welfare says “Almost 2 in 5 (38%) people with back problems said pain “moderately” interfered with daily activities”.

Regardless of the origin of back troubles, be it our daily lifestyle routine or our lack of awareness, it is imperative to take care of our body.

Cause of back pain or stiffness

The back is a piece of art inside our body. The complicated structure of bones, muscles, and ligaments are often the principle reason of disinterest to learn in many individuals. However, we must understand the basic practises to avoid unnecessary struggle.

While the cause of back pain can range from sports injury to accidents for serious cases, the daily strain on the back is equally troublesome in the long run. Most people face back pain in their body after a good night’s rest. In this case, we can see how our postures affect our body even during our rest. In other cases, because of lack of movement or cold temperatures of the room, the back is completely stiff. To overcome this inconvenience, we have compiled seven Morning Yoga asanas that you can practise in bed as soon as you wake up.

Easy Morning Yoga asanas:

These Morning Yoga asanas or stretches are very pleasant. They are relaxing in nature as opposed to activating. The Yoga asanas can help wake you up and remove the stiffness of the body developed overnight as well as provide comfort to any rising pain. Morning yoga will kick start the circulation of your blood and make you ready for the day!

Yastikasana (Full body stretch)

Morning Yoga

  • Lie down on the bed, flat on your back
  • Reach your arms overhead and push your arms upwards
  • Similarly, point your toes downwards
  • Stretch and lengthen your spine as your energise your muscles
  • Hold for five seconds and slowly release
  • Repeat the stretch two more times

Pawanmuktasana (Knees to Chest)

Morning Yoga

  • Continue lying down on your back
  • Gently bend your knees and pull them towards the chest
  • Let your hands hug your legs closer to your body as much as is comfortable
  • Push your lower back down and receive the support of the bed
  • Hold for ten seconds and slowly let go
  • Imitate the same two more times

Supta Vakrasana (Reclining Spinal Twist)

Morning Yoga

  • As you have your back supported by your mattress, bend your knees and place your feet on your bed
  • Spread your arms towards each side of the bed at shoulder level
  • Drop down your knees onto the right side of your mattress
  • Turn your neck away to the opposite direction
  • Look at the fingertips of your left hand
  • Stay still for ten seconds and follow the same on the opposite side
  • Complete three rounds on each side for your Morning Yoga practise

Paschimottanasana (Seated Forward bend)

Morning Yoga

  • Sit straight on your bed with your legs stretched forward
  • Relax the muscles in your shoulders and feet
  • Gently, reach forward with your hands towards your toes as your curl your back towards your legs
  • Your hands can either be in the air, on your legs or on the bed
  • Linger at this asana for five seconds and slowly come back to your seated posture
  • Carry on the same two more times

Parvatasana 2 (Seated spinal reach)

Morning Yoga

  • Sit on your bed with your legs crossed
  • Simply reach up into a spinal reach with your fingers interlocked with each other and your arms stretched upwards
  • Try to place your arms next to your ears
  • Turn your palms outward, towards the ceiling
  • Very slowly, bend to your right side
  • Feel your left oblique stretch as you compress your right
  • Come back to your relaxed posture and continue on the other side
  • Repeat for three times on each side

Balasana (Child’s pose)

Morning Yoga

  • Kneel on the bed with your knees touched with each other
  • Touch your big toes together at the back and with gradual movements, sit on your heels
  • Push your abdomen down between and place it on your thighs or as low as it goes
  • Let your hips keep touching your toes or as much as comfortable to you as you reach your hands forward and above your head
  • Face the palms of your hands down on the bed with your elbows straight
  • Feel the stretch in your shoulders and along your spine
  • This pose also compresses your abdomen which is good for activating the pressure points in your abdomen
  • You can hold for as long as 30 seconds and replay your asanas two more times
  • Morning Yoga in Child’s pose will really help with the improving the flexibility of your back

Bhadrasana (Butterfly pose)

Morning Yoga

  • Rest on your bed in a seated position
  • Bend your knees and bring the soles of your feet closer together
  • Tough the soles of your feet together at a distance from the body that feels most comfortable
  • Hold your ankles and try to gently pull the bounded legs closer to your body
  • Feel that inner thigh stretch as your proceed
  • Stop at a distance from your body that feels like your limit
  • You can continue pulling your legs towards the base of your spine if you can welcome the stretch
  • Place each hand on respective thighs and try to push it down towards the bed
  • Ultimately, try to touch the knees on the bed and the heals of your legs at your groin

For initial discipline and assistance, maybe get a yoga instructor to guide you as you begin.

For any serious back problems, please consult your doctor before proceeding with any of the above mentioned Morning Yoga asanas.

Hope these asanas help you to energise your morning and give a great start to your day!

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Harita spends her time showing different perspectives to people, guiding them to release their emotions and creating magic and healing with sound. She dreams of furry hugs all day by the beach.
Master Sound Healer | Reiki Healer | Yoga Instructor

Avatar for Harita Thaker

Harita spends her time showing different perspectives to people, guiding them to release their emotions and creating magic and healing with sound. She dreams of furry hugs all day by the beach. Master Sound Healer | Reiki Healer | Yoga Instructor

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