After lying down in a corpse position the whole night, you may very well end up with a stiff back and neck. Doing a spot of yoga in bed before getting up is ideal for loosening up those muscles.

Stretching upwards and sideways will help release all the tension built up over the past few hours. Whether you choose to do a camel, bridge, wheel or a gentle restorative pose like the one the photo above, it’s a good way to start your day.

Similar to backbends, this helps to loosen your back muscles and relax your spine. A lying down twist also aids digestion and relieves lower back pain by aligning and adjusting your spine.

Lying on your back, bring both knees to the chest. Using the left hand, push the knees down to the left. Stretch your right hand straight out and look to the right. Repeat on other side.

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These are great to do when you have lower back pain or when you’re on your period. Doing gentle splits will help your blood circulation and stretch tight hamstrings.

You can also do leg circles and the Supta Baddha Konasana (Reclined Cobbler’s Pose), which is like a Savasana (Corpse Pose). Lie down with your hands beside your body (not touching), palms up. Place soles of feet together and bring closer to pelvis, feeling a stretch in the hips.

Alternatively, you can sit up and practice seated yoga stretches like the lotus or butterfly pose.

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Text: Carissa Wong, SHAPE
Photo: 123RF