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Sun Salutations

Accessible Yoga: Bed Sun Salutations

Even if you have chronic fatigue, fibromyalgia, or autoimmune diseases like Lyme or rheumatoid arthritis and have to spend part (or most) of the day in bed, you can still reap the benefits of Sun Salutations.

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The energetic flow of Sun Salutation can be experienced lying in bed or lying on a mat. Use your creativity to explore what movements feel good in your body. Working from this position, gravity affects the body in a different way. Notice how raising your arms in front of you creates a similar experience as raising them over your head in a seated position.

See also Chair Sun Salutations

The movements in this flow tend to focus on hip and shoulder opening, which can be a great practice if you’re spending a lot of time in bed. This includes people with chronic illness, fatigue, before or after surgery, and so on.

Begin by checking your posture in bed; this is a variation of Corpse Pose focusing on comfort and stability. You can begin with both knees bent and your feet on the bed.

Prayer Pose

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Exhale and bring your palms together at your chest.

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Inhale as you raise your arms toward the ceiling, then open your arms out to the sides.

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Exhale and raise your arms back toward the ceiling, then bring your hands back down to your chest.

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Inhale, take hold of your right leg behind the thigh, and bring your head toward your right knee. Exhale and release your head and leg.

Repeat on your left leg.

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Inhale, hug both knees in toward your chest, and raise your head. Exhale and release your head and legs.

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Inhale, and open your arms out to the sides.

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Exhale and raise your arms back toward the ceiling, then bring your hands back down to your chest.

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From Accessible Yoga: Poses and Practices for Every Body by Jivana Heyman © 2019 by J. Heyman. Reprinted in arrangement with Shambhala Publications, Inc. Boulder, CO. www.shambhala.com