Simple bedside yoga

Getting up in the morning and stretching is the most natural thing to do. Now, a brand new program, Bedside Yoga, uses this activity to set your tone throughout the day and create a sense of peace and contentment that lasts throughout the day. Yoga helps you find your center, and if you do it daily, you'll have unlimited energy to deal with whatever comes your way. Here are the four steps of Bedside Yoga:

Wake up your muscles and take two to three minutes of deep breathing. Inhalation causes the abdomen to contract. Exhale and feel the breath carried to your spine. Benefits to the body: In preparation for the exercise process, can promote the flow of oxygen in the muscles. Spiritual benefits: Get a calm and peaceful mental state. Increase vigilance Lie flat on the bed with your legs together and your arms stretched out to your sides. Bend your right leg and rest your knees on your left leg. Turn your head and look at your right arm. Hold this state for 10 seconds. Do it again in a different direction.

Benefits for the body: Stretch your chest, hips and neck. Stimulate digestion.

Mental benefits: Activate the nervous system and increase vigilance.

Increase your confidence by lying flat on the bed, feet together, and toes forward. Stretch your arms, over your head, and keep them apart, at shoulder width. Stretch your arms along your fingertips with your elbows straight; stretch your legs along your toes. Hold this state for 10 seconds and breathe normally.

Benefits for the body: Stimulate circulation and breathing; improve posture.

Spiritual benefits: Increase self-confidence and build a sense of inner strength.

Focus on lying flat on the bed, hands in front, palms facing each other. Reach over your head and keep your palms facing each other. Bend your right leg and place one foot on the inside of your left leg. Don't stretch or compress your legs; place them as comfortable as they are. Hold this for 10 seconds.

Body benefits: Stretch and characterize shoulders, arms and back.

Spiritual benefits: Create a calm, positive external image; increase concentration. (Internship Editor: Zhang Xing)