If you wake up listless or grumpy, or just don’t quite want to get up yet, here’s a simple Yoga Tune Up® pose that you could do before you even get out of bed! (If there’s someone else in bed with you, you may want to give them a little nudge to make room.) Stretching and strengthening the sides of the body will help realign a scrunched up spine and flush the organs with blood, stimulating and refreshing you and making the waking up process a little easier! (You can also find this pose on the 5 Minute Quick Fix for Lower Back video.)
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Good exercice to include and take conscience the breath in thoracic spine.
You had me at in bed!
I just learned sidewinder earlier this week doing this variation in bed should be fun to try!!
I will try this exercise tomorrow on my class. 🙂 Thanks!!
Super ! I will try it out tomorrow morning! Tks for the cue!
I’m currently taking Jill’s YTU 8-day workshop, so I’m always waking up listless and grumpy 😉 Definitely going to try this pose tomorrow morning! (Sidewinder Jr? )
With all the sliding going on, I’m
Not sure someone can actually do this in bed, but it sure looks yummy for the back right there on the floor! I am
Going to try in the morning!
Great post. This is something anyone can do. I’m reminded of a joke where you can tack on “in bed” after you read a fortune cookie message. But this is no joke. Thanks for sharing this.
For personal or business travels is amazing useful. YTU techniques can help you to stay in good shape even without a mat. Great !
When someone is suffering from pain the worst thing is for them to become immobile there are so many articles out there that are saying mindful movement is imperative in bringing blood flow and oxygen to the process of healing . I don’t know why most Dr’s would prescribe shots, medication or surgery to so many patients instead of referring them to practitioners in special training for movement classes and even more so as a way of life
Love this movement, included into my morning routine 🙂
This is a great suggestion for a morning routine. I’ll try once my husband leaves the bed in the morning… it looks like I’ll need the room for a full arch while laterally flexing my spine and space for abducting my hips. Thanks!
Last week, I was just looking for a wake-up exercise to mobilize my back and release QL. In addition it wakes my intercostal muscles and my obliques. Magical!
Love this exercise, a form of bananasana. The added slow concentric muscle contraction of the adductor group is awesome.
this was such a great exercise! i have lower back tightness especially in the QL and this will really help me.
Great information. I’ve come to realize just how important it is to move the body before even getting out of bed. I’m going to try this. Thanks.
À good reminder for this pose. Thanks!
I like this. I have done something somewhat similar called banana pose but not with the blanket and I like the idea of creating some resistance with the beachball and being the leg over.
Thanks for this brief, yet informative post. YTU stretches and routines that can easily be integrated into our daily routines are SUCH a valuable tool to convert those who all too often say they ‘don’t have time’, once they see the amazing impact that something like this for 5 minutes in the morning can do!
This is the perfect thing for me to do after waking up stiff in the mornings. Really good tip to not inch the shoulder towards the hip-thats a cheat I do all the time. Good way to wake up the intercoastal muscles and start the day breathing into my back and sides!
I love this idea as a way to start a day or a yoga class! This could be a great warm-up for postures with lateral spinal flexion such as Triangle, Half Moon, and Side Angle Pose. I imagine this pose could also be practiced prone with hands supporting the forehead and engaging tubular core for an even greater flush of the organs and boost of prana. Thanks for sharing! I look forward to starting my morning this way (and possibly that of my yoga students) tomorrow.
I love this one! It makes me feel like an animal waking up all the muscles in my body so I can pounce into my day!! I think one of my favorite things about yoga tune up is all the places you can take the movements, in bed, standing line, at work, on the beach and pretty much anywhere you fancy!
This is a brilliant idea to try this pose in bed! I’ve never done this, but am excited to try. I love sidewinder and the thought of waking up to it in the morning! It if feels good, I’ll also share with my students, especially those who have shared that they are so stiff in the morning when they wake up.
Not only is this a good stretch for my students but I will pass it on to my older parents who often find getting out of bed challenging in the morning. This stretch and strengthen will help set them up for a good day.
I have never thought of trying this movement in bed. Will try and share this knowledge to my students. Thanks Sarah.