6 Home Workouts for the Whole body whilst Watching TV!
Becoming a parent is a life-changing experience. Sleepless nights, baby care and limited physical activity often weaken our mind and body. However, finding time for gym is challenging especially if your baby is young. Integrating exercise into your home routine is still possible even if you are simply lying in bed with your child. This sequence of morning stretches in bed from our WellMama App can help you energize your body, get a better start of your day and help you make it through the new day of your new life with a baby.
You can start with few stretches while staying in your bed, however some of them are better if done against the floor.
Before you start please CHECK WITH YOUR PHYSICIAN OR DOCTOR before you start any fitness or yoga activities, especially if you just had a baby.
Step 1. Lie flat on your back and point your toes, keeping your ankles together. Interlock your fingers and rotate your palms outward.
Step 2. Then straighten your arms and put them down on the floor/bed or any ground over your head, keeping your elbows locked.
In the pose. Now stretch your body, so that your arms and feet are being stretched in opposite directions, and keep breathing evenly. Keep on breathing and stretching for a little longer. Now relax, unlock your fingers and lay your arms back along your sides.
Do you feel the warmth in your whole body? Now interlock your fingers again, putting your opposite thumb on the top, and stretch your body into opposite directions once again.
Now, let’s move to the next pose.
You can still do this stretch while staying in bed, however it is better if you do it against the floor so that your back feels a solid ground.
Step 1. Lie down on your back, arms by your sides with palms facing down. Bend your legs and bring your knees to your chest.
Step 2. Exhale and raise your legs to be perpendicular with the floor and straighten them up with your hips grounded down.
Keep your chest open, face relaxed but your lower back extended towards the tailbone, elongated but not arched.
Tip! If you struggle to keep your legs in this position, rest them against the wall but still work on keeping your back fully grounded to the floor in this position.
Step 3. If you feel you can challenge yourself to the full pose, bring your arms over your head and stretch them fully but your lower back should still remain elongated and in full contact with the floor.
Stay in the pose for a few breaths; bend your legs to bring your knees towards your chest and release.
Repeat this yoga pose three to five times.
Now it’s time to sit vertically!
This pose stretches your upper body and energises your chest area. Activate those arms and shoulders!
Step 1. From a sitting position, straighten your upper body and interlock your fingers. Then rotate your wrists and palms outward, straighten your arms in front of you
Step 2. And slowly raise them above your head, keeping your elbows locked and shoulders down. Breathe evenly and hold this position for 30 seconds, then gently lower your arms and relax.
Now, interlock your fingers again but with the opposite thumb on top and repeat the stretch one more time so both sides of your body have an equal stretch.
Now, let’s twist!
For your next yoga pose, sit straight at the edge of your bed with your feet apart on the floor.
Step 1. Press your feet into the floor and your hips into your chair. Lift your arms up.
Step 2. On exhalation, rotate your upper body to your right, bringing your left hand to your right thigh and your right hand behind your back.
Breathe. Stay in the pose for a few breaths and release. Then rotate your upper body to the other side.
Ready for the next stretch? Then stand up straight with your feet together.
For the next stretch, hold the door frame from the outside , step forward, stand on your tiptoes and draw your rib cage forward.
For more tips of this morning stretch look into our WellMama app, which gives detailed audio instruction to every pose as well as right & wrong ways of performing.
To complete these stretches that energize your body, perform this last pose to bring your mind to peace and quietness and preserve it for the whole day.
Step 1. Sit on the floor or on folded blankets and cross your legs. Straighten your spine, roll your shoulders back and down and draw your shoulder blades together.
Step 2. Fold forward from your waist until your forehead rests on the support. Feel your spine and neck stretching and getting longer. Move your shoulders down away from your ears.
If your chin is pushing into your neck then you need to make your support books or bricks lower
In case your back feels uncomfortable or painful then you need to make your support higher
If you experience pain in your knees or hip joints, then add more height under your bottom, like an additional folded blanket or a thick book.
Breathe and allow your mind to become calm. Stay in the pose for a few breaths and release.
You’re filled with energy and ready for the new day!
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