Bed Yoga – Easy, Healing, Yoga Moves You Can Do in Bed: Absolute Beginners series, #2
By Blythe Ayne
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About this ebook
Bed Yoga and You!
Did you know that going through physical movements in your mind's eye causes your muscles to fire? It's super-good for you to start or finish your day with yoga poses in your mind, then moving into a gentle series in bed. Relaxing ... and healing!
Greeting the day by waking up slowly, mentally going through a few yoga moves, then engaging in them physically is meditative and mindful. It nurtures you—body, mind, and spirit. A gentle series of yoga moves sets a calm and positive tone at the beginning of your day, and lets you relax into a deep and peaceful sleep at the end of your day.
Whether you'll soon be up and out in rush hour traffic, or you're enjoying the day puttering around the house, or you're under the weather, spending a couple days in bed, or you're confined to bed for a longer period of time, Bed Yoga is good for you.
If you're in great physical shape, or dealing with health issues, or if you're at your idea weight, or need to lose weight, Bed Yoga is excellent to do!
Bed Yoga, with its simple instructions, accompanied by the author's infamous "Stick Beings," makes your personal bed yoga routines fun and easy. And, again, it's soooo healing.
Do you see anything on the following list of issues that yoga is known to positively influence, that could be beneficial to you?
• Reduce Stress
• Reduce Anxiety
• Increase Strength
• Reduce Insomnia
• Reduce Back Pain
• Increase Flexibility
• Reduce Depression
• Reduce Low Energy
• Balance Metabolism
• Reduce Panic Attacks
• Improve Concentration
• Assist Weight Reduction
• Improve Blood Pressure
• Improve Balance/Vertigo
• Reduce Systematic Pains
• Reduce Eating Disorders
• Improve Respiratory Issues
• Contribute to Balanced pH
• Improve Athletic Performance
• Increase Muscle Strength & Tone
• Reduce PTSD (post-traumatic stress)
• Improve Cardio & Circulation Health
• Relieve PMS, Cramps, & Menopausal Symptoms
• Reduce inflammation of Arthritis, Bursitis, Fibromyalgia, etc.
• Cheers You Up!
Comments about BED YOGA:
" I love Blythe's positive attitude, which shines through in her writing. She keeps things simple, showing us that yoga really can have benefits for absolutely everyone, even when injury, illness, or depression has us glued to the bed. The illustrations in Bed Yoga are adorable, the instructions are clear. I can't wait to read other books in the 'Absolute Beginner' and 'Save Your Life' series'." ~ Sprout Santosa, yoga instructor and author of Twelve Yogic Keys.
"BED YOGA is an easy-to-read and follow exposition of yoga positions. The descriptions of the poses are clear and well-defined, and the illustrations take all the guesswork out of it. The book is a great introduction to yoga, suitable for beginners and experienced practitioners alike. I highly recommend it." T. Trevaskis, Author of The Forgotten Disturbed
"I value the way BED YOGA encourages people to practice wherever they are most comfortable." Richard Matusow, Yoga Instructor and Owner of Full Lotus Yoga Studio & Carioca Bowls Restaurant in Portland, Oregon
Blythe Ayne
Dr. Blythe Ayne lives on ten acres of forest in Washington state, writing and caring for the flora and fauna. A psychotherapist in private practice for over 20 years, she now lectures and teaches on the subjects of self-fulfillment, meditation techniques, and healthy body, mind and soul. She also teaches creative writing and has been published in excess of a thousand fiction and nonfiction, online and print, venues under her name, pen names, and ghost writings. She has received numerous writing awards and grants, including the PEN Syndicated Fiction project, SFPA award, CCLM grants, National Endowment for the Arts grants, and others.
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Bed Yoga – Easy, Healing, Yoga Moves You Can Do in Bed - Blythe Ayne
Bed Yoga
The Poses
Why Bed Yoga?
There are a variety of reasons why you might discover bed yoga is right for you ....
Maybe you just woke up, and don't feel like hopping out of bed yet.
Perhaps you're under the weather and you're spending a couple days in bed.
Or you may be bedridden. Bed yoga is excellent for you! You’ll exercise different muscle groups, gently in a healthy sequence.
It's a fact that going through yoga moves, if only in your mind’s eye, causes your muscles to fire. So, let’s fire up some muscles!
The softness or firmness of your mattress will have some bearing on the various asana (Sanskrit for pose
), as will your own possible restriction of movement if dealing with an injury or other limitation. This is your yoga! Use the poses that you enjoy and that make your body feel happy, engaging in the movements the way that is best for you.
I love this about yoga—I never have to be perfect at it. Yoga does not have a mindset of competition. I always get to be an Absolute Beginner—and so do you!
One of my favorite yoga instructors, Richard Matusow, often starts his yoga class with Shavasana. When you’re in bed, you're already in Shavasana!
Shavasana
Movement:
You're lying flat on your back with your arms at your sides and your feet relaxed a comfortable distance apart. Breathe deeply—visualize oxygen being carried to every molecule and synapse of your body.
Here, in tranquil focus, enjoy affirmations of a love-sending and love-receiving day. Picture your intentions for the day, see them manifest according to your heart’s desire. Move through your day in your mind’s eye, meditatively, with equanimity, calmly sailing through even moments of challenge.
Picture yourself pausing to appreciate a flower, drinking in a work of art, stopping to listen to bird-song, and smiling warmly at others you encounter.
What a great day!
Or, if you’re doing yoga at the end of the day, picture a deep and healing sleep, affirming that you will rest peacefully and heal fully.
Good Night! Sleep Tight!
After giving attention to your affirmations, release it all. Let it go. Become mindful of your breathing. Breath deeply, inhaling and exhaling—stomach rising and falling. It’s good to be mindful of total, deep, breathing.
Let everything go, relaxing. Relax.
There is nothing to worry about. There's nothing to do. Feel your mind relaxing. Your face relaxes. Your arms and your hands ... relax. Your chest and your abdomen ... relax. Your legs and your feet ... relax. You completely ... relax....
Let’s Move!
After honoring your body with conscious relaxing (as distinguished from the unconscious relaxation of sleep, which may include grinding of teeth, clenched jaw, leg cramps, and general thrashing about, which is not entirely relaxed!) let’s begin with some gentle, delicious movement.
Side Bend (reclined) – Urdhva Hastasana
Movement:
From your Shavasana, move your legs a bit farther apart, then stretch your arms to full extension overhead. Hold on to your left wrist with your right