Simple yoga postures for regular practice

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Simple yoga postures for regular practice


Sometimes we feel tired and desire to sleep due to weakness. But, we always wish to exercise to maintain a healthy life; there are some yogic postures that facilitate this task, because they can be done from the comfort of the bed.

According to the National Center for Complementary and Alternative Medicine (NCCAM), United States, yoga is very effective in reducing pain lumbar, stress, anxiety, and controlling blood posture, bhujangasan

Specialists’ detailing this ancient technique favors a balance between body and mind, so it is highly recommended practice to awaken the mood, improves the flexibility and strength.

Get up 15 minutes earlier and improve your health!

  1.  Feet to the wall. This posture of yoga is very relaxing. Lift your legs and simply top them on a nearby wall, activate your blood circulation and reduce stress.
  2. Tilt forward. Sit on the bed, stretch your legs and bend your trunk forward as if you wanted to reach your toes with your hands.
  3. Twists. Put your back with your body stretched. Bend your knees until they are up to your chest. Without moving the chest, tilt it to the right, go back and do the same movement to the opposite side.
  4. Fish Pose. Lie on your back, put your hands under your hips, lift your chest above the shoulders and stretch your head back.
  5. Posture child. Kneel down on the mattress and fits your chest on your thighs so that your forehead touches the bed.
  6. Pose the dead. Lie on your back with arms at sides and palms up. Clear your mind and establishes a connection with your body.
  7. Asana pigeon. Revitalize your body. Sit in lotus position. Support your arms on the bed to stretch one of your legs back as you exhale. Hold the pose and return to the starting position. Repeat on the other side.

Although the bed may be very comfortable with the yoga postures for removing the fatigue, but it is best to perform more asanas on hard surfaces that provide adequate support and enjoy all the benefits of yoga postures. What is the first thing you do when you wake up?

When you are sitting still for more than 3 hours we need to stretch our muscles to prevent injury or stroke.

I have practiced yoga on and off for the past few years. It is not a sport or a competition; practice it for your own benefit. Over time, yoga makes you more aware of your body and your every move.

For those who travel regularly, it is very likely spend much time sitting, without freedom of movement, either waiting to board or while traveling by any means. 

The regularly expose to these situations makes us prone to emboli (small internal clots that can occur anywhere on the body), poor posture, headaches, other afflictions and so it is extremely important to do little exercises when our journeys lasting more than 3 hours.

And what better than a pair of yoga postures (asanas) to stretch, reduce body tension and the likelihood of injury?

yoga posture, tadasanEach of the positions includes a link to a visual example of the regular position; remember that what we present here are adaptations to make them in a seat.


  •  Mountain pose, close your eyes and focus on your breathing, while you sit as upright as possible.
  • Your palms up resting beside your legs or on them.
  • Bring your shoulders down and feel your head is pulled upward.
  • Try moving your head sideways to stretch neck and trapezoid.

Surya Namaskara

  •  Sitting sun salutations. Inhale and bring your arms as high as you can.
  • Exhale and bring your hands to prayer position, while your arms as much as possible stick to your trunk.
  • Inhale again, bringing your arms toward the floor while you bend your trunk.
  • Return to the sentence position as you exhale.
  • That is a salute to the sun and you can make as many as you want.

Ardha Chandrasana

  •  Position of the crescent moon. Sit up straight, inhale and bring your hands above your head, and left, take the right wrist, pulling upward.
  • If you do not have enough room, take your right elbow and pulls your head, or as much as your flexibility allows, leaning to the left.
  • If you’re doing it right, your hips are aligned and allow your obliques feel stretched.
  • Hold the pose for a few breaths and relax, to repeat with the next side.


  •  Sitting cobra pose. Lean slightly forward; separating you’re back while you lift your chest.
  • Your hands on knees inhale and raise your chest and even chin so you see the ceiling. Your shoulders away from the ears.

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