om body om body
YOGA @ HOME
Bed Yoga
Yoga that you can do in bed! For days when you
feel tired, or perhaps if you are not feeling well or
recovering from illness, try these gentle somatics-
based strengthening exercises with Barbara Gallani.
You will need a rolled-up blanket to use as a support.
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- Bicycles
Bend the knees, place the feet on the bed and slide your rolled-up
blanket under your lower back. Bring one knee at a time into the
chest, gently squeezing the abdomen. Replace the foot onto the bed
and repeat with the other leg. Alternate the legs for 5-20 repetitions.
This exercise is good to engage the lower abdominals and hips and
gently massage the lower back. - Legs Up
Slowly raise both legs so they are vertical with the soles of the feet
towards the ceiling. Try and get as much length in the back of the legs
as possible. Bring the legs together and hold the pose, gently drawing
the toes towards you to really lengthen the back of the legs. You can
hold this pose for up to 10 minutes or even longer, perhaps reading a
book as your legs strengthen.
2. Foot lifts
Place both feet down on the bed. Now lift the soles of the feet, one
at a time from the mattress just an inch or so. Repeat with the other
foot and alternate the feet for up to 15 minutes. Make the movement
as small and slow as possible. This will gently strengthen your lower
abdominals.
4. Butterfly
Take the blanket away to the side. Take the feet to the mattress. Bring
the soles of the feet together and let the knees fall out, releasing any
tension in the groin. Place the hands on the lower abdomen. You can
increase the stretch on the inside of the thighs by using the weight of
your blanket on your inner legs. Stay in this pose for up to 10 minutes.
When you are done, bring the hands underneath the legs to help you
lift the knees back together.