15 min Low Energy Flexibility Yoga in Bed | Sickness, Rest and Recovery

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15 min Low Energy Flexibility Yoga in Bed | Sickness, Rest and Recovery

SarahBethYoga 21.07.2025 83 429 просмотров 2 547 лайков

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Stretch out with minimal effort using this low energy Flexibility Yoga in Bed for Sickness, Rest and Recovery routine. Perfect for illness recovery, rest days, injury rehabilitation, or anyone needing gentle movement without taxing their energy reserves. This healing sequence guides you through circulation-enhancing supine wrist and ankle rotations, gentle reclined hamstring stretches, hip-opening fig 4 poses, detoxifying supine twists, joint-lubricating half happy baby variations, and deeply restorative supine butterfly—all while remaining in the comfort of your bed. 💙 Try more IN BED videos in the SarahBethYoga APP free for 30 days! https://www.sarahbethyoga.com/pages/join CHAPTERS: 00:00 15 min Low Energy Flexibility Yoga in Bed 00:20 Lie on your back - 15 min Low Energy Flexibility Yoga in Bed 01:00 Hamstring stretch - 15 min Low Energy Flexibility Yoga in Bed 02:30 Figure 4 Hip stretch - 15 min Low Energy Flexibility Yoga in Bed 03:44 Half wind pose - 15 min Low Energy Flexibility Yoga in Bed 04:10 Spinal twist - 15 min Low Energy Flexibility Yoga in Bed 05:38 Half happy baby - 15 min Low Energy Flexibility Yoga in Bed 07:15 Left side: Hamstring stretch 08:55 Left side: Figure 4 Hip stretch 10:20 Left side: Half wind pose 10:40 Left side: Spinal twist 12:00 Left side: Half happy baby 14:00 Wind pose 14:15 Knock kneed or butterfly 14:40 Namaste 15:00 Try 30 days free in the SarahBethYoga APP FREE CHALLENGES: 🎉 30 Day Yoga Challenge: https://www.sarahbethyoga.com/30-day-yoga-challenge 😎 21 Day Yoga Challenge: https://www.sarahbethyoga.com/pages/21-day-yoga-challenge 🍑 7 Day BAM (Bare A** Minimum) Challenge: https://www.sarahbethyoga.com/BAM-yoga-challenge ⭐️ 7 day Beginner Yoga Calendar: https://www.sarahbethyoga.com/byc 🌺 7 Day Yoga Challenge: https://www.sarahbethyoga.com/7day FREE GIFTS: ☀️ Everyday Morning Yoga Routine: https://www.sarahbethyoga.com/am 💙 25 min Hips Slow Stretch: https://www.sarahbethyoga.com/25-minute-hips-slow-stretch 🔥 5 min Quick Abs: https://www.sarahbethyoga.com/5-minute-quick-abs 🎀 5 min Prenatal Stretch: https://www.sarahbethyoga.com/5-minute-prenatal WELCOME to SarahBethYoga, your "Modern Day Yoga" YouTube channel where you can get stronger, happier & healthier with clear & fuss-free yoga videos for all levels 😍 SUBSCRIBE for MORE yoga: https://bit.ly/sarahbethyoga 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 MORE YOGA: ✨SarahBethYoga APP ✨ https://www.sarahbethyoga.com/join 💙 DOWNLOAD & Take your favorite yoga videos with you in the SarahBethYoga App and get the entire SBY library of 1000+ AD-FREE yoga videos + all of these exclusive features: •Beginner, Prenatal, Tone, Healthy Feet & Trauma Healing Yoga Programs •Daily Yoga Calendar to follow •Private Community in-app •Features such as: Favorite, Download and create your own Playlists! •Access on all devices: iOS, Android, Desktop, Roku, AppleTV, FireTV •Bonus: LIVE Yoga Classes Learn more about the SarahBethYoga APP & join us at: https://www.sarahbethyoga.com/join ▶︎ BEGINNER YOGA PLAYLIST: https://bit.ly/sbyBeginners ▶︎ MORNING YOGA PLAYLIST: https://bit.ly/sbyMorning ▶︎ YOGA FOR FLEXIBILITY PLAYLIST: https://bit.ly/sbyFLEXIBILITY ▶︎ YOGA FOR WEIGHT LOSS PLAYLIST: https://bit.ly/sbyWEIGHTLOSS ▶︎ FULL BODY YOGA PLAYLIST: https://bit.ly/SBYfullbody ▶︎ BEDTIME YOGA PLAYLIST: https://bit.ly/SBYbedtime ▶︎ HIP OPENING PLAYLIST: https://bit.ly/SBYhips ▶︎ POWER YOGA PLAYLIST: https://bit.ly/sbyPower ▶︎ VINYASA YOGA PLAYLIST: https://bit.ly/sbyVinyasa ▶︎ HATHA YOGA PLAYLIST: https://bit.ly/sbyHatha ▶︎ RESTORATIVE YOGA PLAYLIST: https://bit.ly/sbyRestorative 💙 Facebook: /sarahbethyoga 💜 Instagram: @sarahbethyoga 📚 Get my NEW book "TRAUMA ALCHEMY": https://bit.ly/SBYbook 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 YOGA PROPS, YTT, RETREATS: Check out my recommendations for yoga mats, bolster, blocks, yoga teacher training, retreats and more in the SarahBethYoga Shop: https://www.sarahbethyoga.com/resource-center 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 Please mail letters, packages & PR to: SarahBethYoga P.O. Box 631594 Highlands Ranch, CO 80163 🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸 Disclaimer: Some links may be affiliate links which help support Sarah Beth to create content, however Sarah Beth only promotes products she truly likes and all opinions are her own. Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge #bedyoga #flexibilityyoga #yogaforsickdays

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15 min Low Energy Flexibility Yoga in Bed

Welcome to yoga. Today's gentle and low energy practice can be done entirely in your bed and entirely on your back. So when you're ready, come to lie down on your back and make yourself comfortable with your knees bent, feet flat. Allow

Lie on your back - 15 min Low Energy Flexibility Yoga in Bed

your spine to settle into its natural curves and take a deep breath in. Slow breath out. And don't worry if your nose is a bit clogged today. It's a okay to breathe in and out through your mouth. Just keep it slow and controlled. Each exhale like you're blowing out candles on a birthday cake.

Hamstring stretch - 15 min Low Energy Flexibility Yoga in Bed

Now extend your right leg up towards the ceiling. You're welcome to hold on to the back of your thigh or calf. Find a place where you can support yourself and just roll out your ankle and flex and point your toes. You can stay here or extend your left leg long down on your bed. And see if you can pull your right leg in a little bit closer towards you for about three more deep breaths. Next is a figure four. Place your right ankle on your left knee and pull your left knee up towards your body.

Figure 4 Hip stretch - 15 min Low Energy Flexibility Yoga in Bed

Take this as deep as you'd like to go. You are more than welcome to stay low just pushing your right knee away or thread your hands through bringing your right shin closer towards you. Soften the muscles in your face between your eyes and around your jaw. Feel the tension releasing from your hip with each breath out. and slowly release. Keep your right knee in towards your body as you extend your left leg long down on your bed. Half wind pose.

Half wind pose - 15 min Low Energy Flexibility Yoga in Bed

Taking a moment to breathe deep into your belly. So deep you can feel your belly compress against your thigh. and draw your knee across your body, settling into a very big spinal twist.

Spinal twist - 15 min Low Energy Flexibility Yoga in Bed

Each exhale, relax into place. You do not need to have your right knee touching your bed. So let go of the shoulds or the expectations and allow yourself to show up exactly as you are today. Each breath and each stretch an opportunity for self-care. Slowly make your way back to center. For a halfhappy baby

Half happy baby - 15 min Low Energy Flexibility Yoga in Bed

grab onto the inside of your right foot or your ankle, even your calf, and extend your right foot up towards the ceiling as if you were going to stomp a footprint onto your ceiling. And allow your knee to settle down towards your underarm. Feel free to relax into the depth of this pose, the depth of your hip. You can also add movement, exploring what feels good in this pose. You can also work to straighten your right leg as much or as little as you'd like. And slowly come back to center. Placing your right foot flat down on your bed. Extend your left leg up to the

Left side: Hamstring stretch

ceiling. Interlace your hands behind your left thigh. Straightening out your left leg. If you did on the other side, extend your right leg long down on your bed and roll out your ankle. If you went for a deeper stretch on the other side, do so here. Walking your hands a little higher up your leg, holding your leg in close towards your body. Deepen your breath as the intensity of the stretch increases. Finding a place where you can still relax and breathe using the sensation of the stretch to stay present. One more big breath in and out.

Left side: Figure 4 Hip stretch

Set up your figure four. Placing your left ankle to your right knee. Find a similar depth that you took on the other side. Sometimes when our body is asking for recovery and rest, our mind has a hard time slowing down. I know personally I feel a lot of pressure to act like I'm not sick, perfectly fine and continue moving on with my day. But this is a great opportunity to listen to your body and accept this moment for what it is. and accept the rest and the recovery. Gently release. Keep your knee tucked in close for a half wind pose.

Left side: Half wind pose

Find your deep slow belly breath. When you're ready, draw your knee across your body

Left side: Spinal twist

making your way into your big spinal twist. Extend your arm out opposite from your knee. And then there's nothing else to do here but let go and soften and deepen your breath. One more big breath in and out.

Left side: Half happy baby

Slowly come back to center. Keep your left knee tucked in close for your halfappy baby. Finding a similar version that you took on the other side and a similar pace. No rush. Take your time. And if you want to straighten your leg on the other side, make sure you do so on this side as well. What if you were exactly where you need to be in this moment? How else could you practice self-care even after this video is over? And slowly draw your left leg back in. Bring your right knee in. Full wind pose. Rock out circles on your lower back

Wind pose

in both directions. Place your feet down on your bed. Wider

Knock kneed or butterfly

the hip distance and let your knees fall in towards each other. If that's not comfortable, you can take butterfly legs instead. SOS of the feet together, knees open. Bring one hand to your heart, belly. Checking in with yourself in this moment and how you feel. Body, breath, and mind.

Namaste

May you continue to extend this self-care off your mat into the rest of your day today. Namaste.

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