Worked all day, either lying on the sofa or in bed at home? Watching your figure deteriorate but lacking the motivation to exercise? Today, sharing this set of yoga exercises that can all be done in bed, perfect for those who prefer not to engage in stand-up or jumping exercises!
4 sets of bed yoga exercises
Exercise 1: Lying Leg Swing
Lying on the bed, neck above, empty space, hands above thighs, knees bent, then open legs to the sides, hands hanging down on both sides of legs. Head naturally tilts outward, legs opening and closing, swinging left and right. Maintain for 40 seconds, 2 sets per day.
This exercise can correct neck vertebrae, improve abdominal fat, and widen the pelvis.
Exercise 2: Cat Pose (Stretching Back and Tightening Muscles)
On all fours, then stretch both arms forward to the sides, palms against the bed surface, lower upper body down until fully touching the mattress, raise buttocks as high as possible. Maintain for 30 seconds, 3 sets per day.
The cat pose in yoga can moderately stretch the waist and abdomen, improve bloating, and provide significant help for indigestion! In addition, for those who habitually slouch, practicing the cat pose can help straighten the back, stretch and tighten back muscles, improving posture.
Exercise 3: Cobra Pose (Supine Stretch)
On all fours, lift upper body with hands, look up at the ceiling, hips and thighs against the mattress. This position allows the abdomen to stretch fully, slimming the belly and waist. Maintain for 30 seconds, 3 sets per day.
Cobra pose is highly suitable for those who sit for long periods or lean their upper body forward habitually. It strengthens back muscles, stretches the front of the thighs, improves muscle coordination. By making the stretching movements more extensive (adjusting according to personal body condition), it can open the shoulders, alleviate tension in the chest and spine, facilitate smoother breathing, perfect for busy individuals to practice.
Exercise 4: Pigeon Pose (Leg Stretch)
Sit on the mattress, bend one foot forward and stretch the other foot backward, elbows bent hands on the mattress, lean upper body down, forehead close to hands, alternate legs, maintain for 40 seconds, 3 sets per day, bid farewell to thick thighs.
The pigeon pose in yoga is also aimed at office workers who sit for long periods, it helps release the pressure on the sciatic nerve by stretching the thighs, calves, and ankles, promoting blood circulation in leg muscles, thus improving swelling conditions.
Editor’s Note: The pigeon pose in yoga is also aimed at office workers who sit for long periods, it helps release the pressure on the sciatic nerve by stretching the thighs, calves, and ankles, promoting blood circulation in leg muscles, thus improving swelling conditions.
Photo/Sasha醬@小紅書
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