# 12 min Low Energy Yoga In Bed for Sick Days | Easy Stretches for rest & recovery ## Метаданные - **Канал:** SarahBethYoga - **YouTube:** https://www.youtube.com/watch?v=6bKZI4mZ_Vk - **Дата:** 13.10.2025 - **Длительность:** 12:41 - **Просмотры:** 18,483 - **Источник:** https://ekstraktznaniy.ru/video/20431 ## Описание Nurture your body with this gentle in-bed yoga routine designed specifically for low-energy recovery or sick days. Relax through tension-releasing seated neck stretches, lymphatic-stimulating butterfly folds, soothing wind relieving poses and spinal twists, then finish with a circulation-enhancing legs up the wall, and deeply rejuvenating supine butterfly—all without leaving the comfort of your bed. Perfect for cold and flu season, low energy days, and gentle movement when you need it most. 💙 Try more IN BED videos in the SarahBethYoga APP free for 30 days! https://www.sarahbethyoga.com/pages/join CHAPTERS: 00:00 Low Energy Yoga In Bed for Sick Days 00:30 Calm down with breath - Low Energy Yoga In Bed for Sick Days 01:30 Gentle Neck Stretches - Low Energy Yoga In Bed for Sick Days 02:55 Shoulder rolls - Low Energy Yoga In Bed for Sick Days 03:20 Spinal waves - Low Energy Yoga In Bed for Sick Days 04:35 Easy butterfly fold - Low Energy Yoga In Bed for Sick Days 06:00 Windshield wiper ## Транскрипт ### Low Energy Yoga In Bed for Sick Days [] Welcome to yoga. Today's gentle stretching routine can be done entirely in bed. Ideal for your sick days when you want to recover. Just feel a little better while you're healing. You can start in a seated position like I am here, but you are also more than welcome to sit against your headboard or propped up on pillows. We'll begin with some big neck stretches. But before we do that, just sit up tall for a moment. Close your ### Calm down with breath - Low Energy Yoga In Bed for Sick Days [0:30] eyes. And if you're feeling stuffed up, you are more than welcome to breathe in and out through your mouth. Slow and controlled. Take a deep breath in, slow breath out. Even deeper breath in, fill your lungs. Slow breath out. Press it all out. One more time to stretch your lungs. Inhale. Keep going. A little more. And let it go. And now you can just breathe at a natural rhythmic pace. No control. Lower ### Gentle Neck Stretches - Low Energy Yoga In Bed for Sick Days [1:30] your chin down towards your chest. Relax your shoulders. Relax your jaw. Relax your eyebrows. And add some gentle movement as you stretch and release tension from the back of your neck in your shoulders and along your back. If this feels really good, just stay here. You are welcome to continue into big neck circles. exploring your range of motion. And if you took neck circles, make sure you switch direction. and draw your chin back up to center. Taking big range of motion in your shoulders. Roll your shoulders ### Shoulder rolls - Low Energy Yoga In Bed for Sick Days [2:55] forward and then up to your ears and down your back. And again. One more time. And the last thing we'll do here in this sitting position is a seated cat cow. Pull your heart forward. Roll your shoulders back and lift your chin up. ### Spinal waves - Low Energy Yoga In Bed for Sick Days [3:20] Stretching the whole front line of your body, which might feel especially sore if you've been coughing and sneezing. So give it some care right here. Big deep breaths. Then tuck your chin, round your spine, cave your chest, grab onto your knees, and really push back between your shoulder blades, using your breath to create space wherever you need it. Come back up to seated. Adjust so you can bring the soles of your feet together and your knees open like butterfly legs. And give yourself plenty of space between your hips and heels. ### Easy butterfly fold - Low Energy Yoga In Bed for Sick Days [4:35] From here, just take your time as you hinge forward at your hips, slowly lowering your head all the way down towards your bed. Eventually finding a place where your head can hang heavy, your neck can relax. Take a few deep breaths. One more big breath in and out. Take your time as you rise. No rush. Take your feet flat down on your bed, knees bent. ### Windshield wiper knees - Low Energy Yoga In Bed for Sick Days [6:00] You can support yourself with your hands behind you or even prop down onto your elbows. And just lower your knees down to your left like windshield wipers. Fitting cuz it's raining right now. and then to your right. and go back and forth a couple of times at a pace that serves you and eventually come to lie down on your back. Draw your knees into your chest. ### Full wind pose - Low Energy Yoga In Bed for Sick Days [7:00] Hold on to your shins and relax into a full wind pose. Find a breath so deep that you can feel it in your belly, in your back, even in the sides of your ribs. Roll over onto your right side, curled up and ### Relaxing wists - Low Energy Yoga In Bed for Sick Days [7:50] supported. Open your left arm up and back into a twist. expanding and relaxing tension from your chest, shoulder, and back. A lot of times when we're feeling under the weather, it can become allconsuming how we're feeling and how we're not feeling. Great. Instead of thinking to yourself, I'm sick, consider changing your mantra to, I am healing. Curl your left arm in. Take your time as you roll onto your back. and onto your left side. Curled up and supported. And reach your right arm up and back. Opening up. Deepen your breath. The best thing that you can do for yourself when you are healing is rest and let your body do what it does best. Heal and recover. This is self-care. Curl your right arm in. Roll onto your back. Extend your legs up to the ### Legs up the wall - Low Energy Yoga In Bed for Sick Days [10:13] ceiling. You don't have to completely straighten. You can even pedal your legs out, bending one knee and then the other. And take a moment to roll out your ankles. Feeling the fluid drain from your legs. Then slowly bend your knees. Bring the soles of your feet together. and let your knees fall open. You can take one hand to your heart, belly. Your option to touch your fingers together ### Reclined figure 8 - Low Energy Yoga In Bed for Sick Days [11:00] overhead and then let your elbows fall open completely supported by your pillows and come back to your mantra. Inhale, think I am. Exhale, think healing. I am healing. And there is nothing more important than what you are doing right here, right now. So, I'll leave you here. If you choose to continue deep rest, have a wonderful rest of your day ### Namaste [12:00] and continue to take time for yourself, for your healing, rest, and recovery. Namaste.