Linger in bed a little longer, and use these poses to help make your transition between sleeping and waking that much better.
Ok, so this first one might not seem like a classical asana, but it’s actually a component of Tibetan Dream yoga, as described by Lama Surya Das. Simply lie on your back, inhale deeply, then release your breath making a constant “ahh” sound (if there’s someone trying to sleep beside you, you can whisper or even simply imagine the sound, the intention will be the same).
AH is also a sacred syllable, centered in the throat, so while it’s relaxing and cleansing, it’s also bringing space into your throat chakra. This is a three-part pose that is part of the Bikram routine and also recommended for anyone with lower back issues or digestive problems. Start by lying on your back in Savasana, bend your right knee, and clasp the shin about two inches under your knee. Credit: Kristin McGeeThis is one I like to do in the morning, and especially before going to sleep at night. If you’re doing it in the morning, explore raising your arms over your head and allowing your chest to open and stretch — you might even add a little “AH” to your exhales!
Getting a good twist in the morning helps the organs come to life and warms up the back before getting up.
While some might fear that this would send you back to sleep, Savasana can be more active than is practiced at the end of a class. To stay alert, try keeping the heels together with the toes flopping out to the side, keeping the arms closer to the torso than usual and the eyes open, gazing at the ceiling about four feet forward of your head.
Finally, it’s not an asana, but a very useful practice before you get out of the bed is to write down your dreams. Join the community and discover yoga together with hundreds of thousands from all over the world. Lie on your belly with your book in front of you, and bring your forearms to the ground so that your elbows are directly under your shoulders.
Stay for 3-5 breaths, or as long as you feel comfortable if you’re at a particularly juicy part.
If you’ve been sitting in your favorite reading chair too long, and your hips feel tight, move into Frog Pose without whipping out your bookmark. Begin in Table Top Pose, and slowly walk your legs out from under your hips as far as you can go without straining. Hang out here for a little while, either five breaths, or until the action subsides a little. Make sure you keep your knees in line with each other, so that one isn’t moving in front of the other. Erin is a 200 RYT and Reiki II Practitioner, who completed her training in 2014 at the Yandara Yoga Institute in Baja, Mexico. Loves to travel, always has a book on hand, aspiring polyglot, and part of the DOYOUYOGA team. Yoga is a natural way to settle your mind and ease muscular tension, both of which inspire a more restful night's sleep. Be sure to move pillows and bulky comforters out of the way so you have a flat, safe, and comfy surface to stretch on. According to a 2013 survey from IDC, most of us aren't giving ourselves a morning moment to be mindful: 89 percent of smartphone users between 19 and 24 years old reach for their cell within 15 minutes of waking up. This is an especially soothing meditative posture, one that Bieklus calls a "time out for adults." "Doing this inversion will ease tension in your legs," says the yoga instructor, who recommends the pose or anyone who's active on their feet all day or may have over done it at the gym. Try this move before you get out of bed in the morning: It'll awaken your spine and prepare you for the day ahead.
This pose is mentally calming while physically stimulating, which makes it perfect for a day when you have a lot on your plate.
This pose may look like sleeping, but it's really a practice, as Bielkus describes, of consciously resting.
Pigeon pose is an intense leg stretch that'll open your hips and leave you feeling revitalized.
The most basic of yoga asanas, the forward bend or Uttanasana involves bending over and attempting to have your knees touch your forehead. Let’s face it, there is not always so much time or energy to pack your yoga gear and head down to a busy yoga studio for an hour of yoga, no matter how sweet the class may be. Easy to do everywhere, the side stretch is a nice opening and stretch for the side of the body. Credit: Christie PitkoTo stretch the shoulders and upper back, and to release tension we so often carry around in this area, you can move your hands into the Eagle pose. Credit: Anna CoventryTo stretch the legs and the hip flexors, step into a High Crescent lunge pose.

To stretch your legs, feet and ankles, and to calm your mind and nervous system, spend some time in the Wide legged forward bend. Do this twist while getting some healing energy from nearby trees (or find a wall to support you). Keeping your legs and hips straight, start twisting towards the right, helping yourself into the twist with the right hand.
We often forget that yoga is not tied to indoors or places where we can roll out our yoga mats.
Hi all, I'm a believer in new beginnings, so few years back I quit my corporate job to explore all things new and exciting. My passion is inspiring and helping others to follow their heart, and to find their true passion in life. It’ll set the tone for the rest of your day, so that you can make it the best it can be. If all yogic practice is a journey of awakening, then the awakening to the new day has its own sacred power, and this moment of transition between the conscious and unconscious can serve to develop flexibility between the two realms. Then lift up a little, perhaps onto your elbows or higher up the pillow, and again inhale and release with the same “ahhh” breath. Even if you’re free of these issues, getting your engine started in the morning is good for you in many ways. Drawing them to your chest, tuck your chin and try to look down through the little diamond of space between your arms and legs. Beginners can simply bend their knees and roll out to the side, those more flexible yogis can cross their legs before letting them roll out, and then looking over the opposite shoulder.
It’s an opportunity to observe the breath (ideally for 10 breaths) and the body, allowing yourself a sense of spaciousness that you might then carry with you throughout the new day. Over time, you’ll start to get to know your unconscious mind better, and this can only bring more awareness into your waking life — or this extended dream, whichever you perceive it to be! These seven yoga poses are great if you don’t want to lose your place, but want to get your practice in for the day. Scoot your bum close to the wall, and inhale your legs up above you, so that they’re resting on the wall.
Stay here until you feel the burn, or until someone takes pity on you and brings you a proper reading chair. She moved to Stuttgart, Germany in 2014 before moving to Berlin a year later, where she lives in a little garden house with her roommate and a dog named Tolstoi.
Then in the morning when you open your eyes refreshed and full of energy, repeat this sequence before hopping out of bed to warm up your muscles and gently wake up your mind. The ancient practice of yoga promotes a bounty of mind and body benefits, including things like strength and flexibility, stress relief and even a sunnier disposition -- benefits you'll take into your day or into sleep, depending on when you do it.
Swapping that phone-checking habit for a a few artful stretches could be your ticket for a better day or a more restful slumber (63 percent of people 18-29 take their devices to sleep with them). Know that you won't be able to go as far in a posture on the bed as you will in a yoga studio. You can keep your arms by your side or stretch your hands above your head -- whatever feels best. Turn your hips toward the wall and kick your legs up and lean rest them vertically against it. Lie flat on your back with your feet in the air and grip the outside of your feet with your hands.
Sometimes all you need is a quiet walk in the woods, or an easy neighborhood stroll to get some fresh air and fresh thoughts.
During walking, we get unstuck and we may see options for problems we haven’t seen before. So next time you take a stroll or a hike in the woods, here are some yoga poses you can do and incorporate into your walk to get that extra bit of movement into your day. Start by standing with your feet hip-width apart, and step one leg behind you, heel off the ground, toes and hips pointing towards the front. Pour first all of your weight onto one leg, and lift up the other foot to either lean on your shin, or on your inner thigh. Imagine twisting from the belly, ribcage and shoulders, and finally turning your head to look towards the tree, if this feels comfortable. Then with your elbows close to your body, draw your knee towards your right shoulder, taking care to avoid your rib cage. Just be sure not to fall asleep while in the position or you’ll wake up with some sore hips! When I moved the last time, a friend came to visit after, saw I only had about ten books on my shelf, and couldn’t believe that was all I had. Get a good stretch in your arms, before bending the elbows and bringing your hands under your chin.

Follow this 11-pose sequence from start to finish, or pick and choose the poses your body needs. Bielkus says this is a good pose to do before you go to sleep, as it'll settle the mind and help you unwind.
Hold your legs behind the knees with your right forearm and bring your knees to the bed on your right side. Separate your knees as wide as your hips (or as far as is comfortable) and lie down between your thighs. It's about awakening within the self." Lie on your back with your arms by your side, with the palms facing upward. Bring your right knee forward between your hands so your outer right leg is resting on the bed.
Bring the forearms towards the sky, and have either the backs of the hands touching, or twist to have your palms facing each other.
Keep your knees bent, and have your tummy touching the thighs, leaving the back nice and long.
Take your palms together in front of the heart, or if it’s comfortable, raise the arms above the head. Start by standing with your feet hip-width apart in front of a tree, approximately an arm’s length from the tree.
Stay for 5 long breaths and slowly release the twist with an exhale before switching sides.
Tuck your chin slightly so that you’re looking down the front of the body and allow the knee to move further towards the shoulder.
If you feel any pain or stress in your knees, back off the pose, and go for Sukhasana instead. Bring your big toes together, but keep the heels apart, as if you could fit a tiny piece of pizza between your feet.
And take note of the sensations in your body: If anything hurts or feels too intense, plop yourself into child's pose (see below) to recover.
Gently rock in a way that feels comfortable, while pushing your feet into your hands as you pull your hands down to create a resistance. Make sure your left leg is in line with its own hip socket and that your left foot is laying flat. Place your right hand on the tree, your left hand can be on your side, or you can take a hold of your right hip with your left hand. She’s the kind of yoga teacher who makes you feel calm the instant you walk into her classroom … and makes me wonder why I don’t take her advice more often.I certainly should. Straighten your spine on an inhale, and on an exhale sink deeper, eventually walking your hands between your feet.
I used to keep a gallon of water at my desk and continually refilled my glass throughout the day — about eight times, usually.For snacks, I had a store of nuts and fresh fruit. I also kept a sizeable pack of gum nearby for those occasions when nerves made me want to chomp but the need for focus kept me from eating.That’s all gone to pot now.
Still, I highly recommend it if you have any control whatsoever over your appetite and cravings. This healthy snacking habit powered me through as many as six hours of intense writing at a time. Not only is this not a fun way to live, it’s also not healthy.Now, whenever I get stuck on a project, the problem isn’t writer’s block or lack of direction or anything of the sort.
I’m able to return to my projects focused and refreshed.I used to think spending time with family was enough external interaction, but — though it’s priceless — I need more. I think for us web writers, making sure to head out into the world alone or with a variety of people is a good way to stay in touch with all those core emotions and desires we write so much about.Laugh … A LotBefore becoming a freelancer, I never realized how much other people make me laugh. It kept me from getting too serious about my work.An easy remedy is to pounce on every funny thing that crosses your path. If you have the chance to go see a movie, pick a comedy.As a matter of fact, laughter is healthy on a physiological level.
Connect with other web writers here on the site, through forums and emails, or even live events. You’re bound to feel better all the way around when you bond with people who relate to your lifestyle, celebrate your successes, and push you to constantly improve.By the way — here are some good ergonomic tips I wrote about last year.

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