Lazy Bird Stretch

Lazy Bird Stretch in bed involves crossing one ankle over the opposite thigh while lying on your back, gently drawing the legs toward the chest. It opens the hips and glutes, releasing tension and promoting flexibility with minimal effort—perfect for easing into the day.

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Lying Spinal Rotation

★★★★★

Lying Spinal Rotation involve lying on your back and gently dropping the knees side to side in a controlled twist. This pose massages the lower back, improves spinal mobility, and helps release tension while waking up the core and hips.

Rising Gateway

★★★★★

Rising Gateway involves lying on your back with knees bent and feet flat, lifting the hips toward the ceiling while pressing into the feet and shoulders. This pose strengthens the back, glutes, and legs, opens the chest, and improves spinal flexibility and circulation.

Wings of Rest

★★★★★

Wings of Rest is a restorative pose where the soles of the feet touch and knees fall open while lying on the back. It gently opens the hips and chest, calming the nervous system and inviting deep relaxation.

Crawling Core

★★★★★

Crawling Core engage the core and shoulders by holding a plank position while drawing each knee toward the elbow in a crawling motion. This pose strengthens the entire core, challenges balance, and improves mobility and coordination.

Gentle Cradle

★★★★★

Gentle Cradle in bed is performed lying on your back, grabbing the outsides of your feet with your hands while drawing your knees toward your armpits. It gently opens the hips and stretches the inner thighs, promoting relaxation and light mobility to start the day with ease.

Lazy Bird Stretch

More like this:

Lying Spinal Rotation

Rising Gateway

Wings of Rest

Crawling Core

Gentle Cradle

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