@bradterrellyoga: In bed or on your mat do these 6 active and passive stretches while waking up to start the day right or before you sleep which will deepen your rest all together! My yoga practice has always been closely related to sleep as it helps me clear my mind before going to bed and equally helps me focus as I wake up. • 1️⃣ Supinated Cobblers/ Quad Press for Spinal Decompression: a simple cobblers pose for external hip rotation is great but here I’m also pressing my quads forward l with my chin tucked in I then can feel a huge release in my low back as I decompress the spine. • 2️⃣Reclined Cow Face for IT Bands: most people try this posture seated upright but can’t hold for very long. Try the cow face reclined by keeping the feet parallel to each other and pulling down to feel a deep stretch to the IT band as well as the abductors flexors and piriformis. • 3️⃣ Elevated Pigeon: either a full or half pigeon like I’m preforming here works great as you elevate the front leg with a pillow which can isolate the stretch while helping you stay focused and holding it longer. • 4️⃣ShinBox Twist Variation for Lumbar/SI: this juicy twists really gets into different areas of the low back and pelvis, doing any twists(spinal rotations) before you sleep can dramatically improve the depth of your rest by relax tight areas attributed from sitting or walking. • 5️⃣ ER Isolated Lifts: An amazing posture to try in bed as your foot will sink and allow for you to access more range of motion of the hip while moving into external rotation. • 6️⃣Frog Pelvic Tilts from Forarms: any frog variation is my favourite to try in bed considering frogs can be paining to the inside of the knee while trying on the floor or a mat hence doing it in bed eliminates that pressure so you can focus on the frog at hand. Preforming the tilts from the Forarms can equals release pressure from the hips so it’s a great place to starts finding control of the pelvis in the frog position. • Share to a friend who loves morning yoga or routines to do before sleep or a friend you think might enjoy! • #yogainbed #morningyoga #yogaforbeginners #mobility #openhips #fyp #foryou

Brad Terrell

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Region: GB

Friday 19 May 2023 21:03:15 GMT