Yoga on a Bed of Roses
Roses are red, violets are blue, time for self-love, so come flow with me. Your bedroom is your little oasis from everyday life and can be your sanctuary. It’s your space for rest and sleep. It’s a beautiful place to practice yoga, as a form of self-love to your body, as it's comfortable, familiar and secure.
Being surrounded by roses petals can relax your nerves and naturally relieve stress. The luscious scent of roses can bring tranquility to your mood, and be pleasant for your senses. Roses are also known to be a natural aphrodisiac and the color red depicts love and passion.
Practicing yoga on a bed of roses promotes self-love and attraction. If that’s your intention, then spoil yourself and enjoy your practice.
You can dry the rose petals after you practice and use them for decoration in a bowl. With added rose essential oil, you can enjoy the aromatic scent, and it can continue to give fragrance in your bedroom.
Here is a sequence of yoga poses that you can do on the comfort of your bed.
1. Child’s Pose – Balasana
- On your knees kneeling forward, lengthen your tailbone away from the back, and stretch your arms forward, with your palms facing down.
- Breathe slowly and deeply, actively pressing your belly against your thighs on the inhale.
- Child’s pose is a resting pose that’s perfect to practice on your bed, as it stimulates the third eye point.
2. Child’s Pose Thread-the-Needle Variation
- Slide your right arm underneath your left, with your fingertips pointing up to the ceiling.
- This twists the thoracic spine and gently compresses the muscles of the upper chest.
- Now we’re going to do the other side, so slide your left arm underneath your right, keeping your palm facing up.
- This variation also stretches the upper and outer muscles of the shoulder.
- Resting in child’s pose calms the brain and helps relieve stress and fatigue.
3. Reclining Bound Angle Pose - Supta Baddha Konasana
- Draw your heels in toward your pelvis.
- Pressing the soles of your feet together, letting your knees drop open to both sides.
- Let your arms relax with your palms facing up.
- Relax your buttocks and lengthen your tailbone toward your heels.
- Close your eyes, let awareness become fully internal.
- Reclining bound angle pose is a deeply relaxing yoga pose.
4. Happy Baby Pose – Ananda Balasana
- Grab and hold the outside of your feet, spreading your knees apart, shifting them toward your armpits.
- Flex your heels into your hands.
- Lying on your back and holding your feet, you resemble a baby lying happily on its back.
- Happy Baby pose is a gentle and soothing pose focusing on flexibility, breathing and strength.
5. Reclined Figure Four - Supta Kapotasana
- Bend your knees, hugging them into your chest.
- Bring your left ankle to rest on your right thigh, right above your knee.
- Interlace your fingers behind your right shine.
- Gently pull your right thigh closer towards your body.
- Now bring your right ankle to rest on your left thigh.
- Hugging the left thigh towards your body, feeling the lower body stretch.
- This is also called reclined pigeon pose, as it opens the hips and improves circulation in the hips, lower back and lower body.
6. Supine Spinal Twist – Supta Matsyendrasana
- Bringing both knees into your chest, then place your arms into a T-position.
- Lower your knees to the left side, twisting the spine and low back.
- Place your left hand on your right knee. Look at your right fingertips.
- Let gravity pull your knees down as you relax into the pose.
- Let’s repeat on the other side. Lower your knees down to the right side. Look towards your left fingertips.
- Just enjoy the twist. You don’t have to use any effort in this posture.
- Twists are a great way to decompress and squeeze out any anxiety and frustrations of your day.
7. Cow Face Pose – Gomukhasana
- Sitting in a crossed legged position, bend your left elbow and reach down for the right hand. If possible, hook the right and left fingers.
- This pose can help to correct your posture and open your chest. It’s great to counteract the slump many people adopt while sitting.
- It’s a very calming and centering pose.
- Now let’s repeat the other side, reaching your right elbow down your back, clasping both hands together.
- Let’s repeat on the other side. Lower your knees down to the right side. Look towards your left fingertips.
- Keep your head from tilting forward by pressing the back of your head into your left arm.
- Breathe evenly here and enjoy the pose, opening your heart chakra, ready to receive love and abundance into your life.
8. Seated Forward Bend - Paschimottanasana
- Sitting with both legs out in front of you, hinging at your hips, slowly lower your torso towards the legs.
- Reach your hands to your toes, feet or ankles. Lengthen your spine as you bend forward, or press out through the heels and gently draw the toes towards you.
- Seated forward folds provide a deep stretch for the entire back side of the body, from the heels to the neck.
9. Seated Side Body Stretch
- Sitting up tall, reach your left arm up and overhead and lean to the right side.
- Keep your hips grounded, and as you lean your torso to the right, pull your rib cage to the left.
- Let’s stretch the other side, bringing your right arm overhead to the left side.
- Allow gravity to pull you closer to that side, and make space in your right-side body.
10. Extended Puppy Pose - Anahatasana
- Slowly begin to walk your hands out in front of you, lowering your chest down towards the bed.
- Keep your hips over your knees and your arms shoulder distance apart, and gently release your forehead down on the bed.
- Draw your shoulder blades onto your back and reach your hips up high toward the ceiling.
- Gently lift your forehead and walk your palms back toward your body to release the pose.
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