10 energizing bed stretches to try while you wake and bake
You’ll never feel better.
There’s nothing like rolling over, grabbing a freshly-packed bowl, and taking a hit of that oh so delicious dank first thing in the morning. Not only do wake and bakes fill you up with a burst of energy, but they also leave you feeling ultra-focused and ready to take on the day. But did you know that stretches, along with a puff of herb, or like, twenty, first thing in the AM can enhance both your liveliness and concentration? To start your day with an extra boost of get-up-and-go, you don’t have to be an expert yogi. In fact, you don’t even have to get out of bed. Just open your eyes, light up a joint, and try these 10 energizing bed stretches while you wake and bake.
1. Seated Forward Bend
The Seated Forward Bend is one of the perfect stretches to start with once you’ve had your puff of ganja. To begin, get into a seated position, which you’re probably already in, extend your legs forward, and flex your feet towards you. Then, lift up your arms and bring them down to your feet or ankles, whichever is most comfortable, of course. For around 30 to 60 seconds, hold that position with your shoulders relaxed and continue stretching forward while maintaining a steady breath.
2. Seated Side Bend
To move into the next stretch, the Seated Side Bend, cross your legs and place your right arm on the bed while extending your left arm over your head. With your fingers reaching as high as you are right now, exhale, reach up, and bend to the right, giving your left side a nice deep stretch. Then, while pressing your left hip into the bed, begin expanding both your left lungs and ribs. After holding the pose for 30-60 seconds, switch sides.
3. Seated Spinal Twist
With your legs still crossed, begin the Seated Spinal Twist by stretching your spine towards the ceiling. If you need extra support, try sitting on a pillow or a couple of folded blankets. While keeping both of your hips rooted to the bed, start twisting to the right and relax your left hand on your right knee. Deepen the stretch as much as you can and hold for 30 to 60 seconds before switching to the other side.
4. Wide Child’s Pose
Now it’s time to get on all fours and dive into Wide Child’s Pose. To start the stretch, keep your hands in place and move your hips backward onto your feet. Keep those toes together and open your knees as wide as you can with your arms reaching in front of you and your shoulders stretched. After holding that position and breathing steadily for 30 to 60 seconds, try walking your hands to the right, take a few breaths, and then move to the right and repeat.
5. Cat Pose
Next up in this series of stretches is Cat Pose. You should still already be on all fours, with your hands under your shoulders and knees beneath the hips. Once your hands are beneath your shoulders, and your knees are under your hips, as you exhale, start rounding your spine up to the ceiling, bend your chin to your chest, and draw your belly button into your spine. Continue stretching and lengthening the spine for around 30 to 60 seconds, putting all of your attention on your lower back and between your shoulder blades.
This is one of the most rewarding stretches on the list. To begin, lie down on your tummy, place your elbows beneath your shoulders, and your palms and forearms flat on the bed. Then, lift your chest and shoulders, extending through your upper back, rather than your lower end. Your shoulders should be drawing down your back and relaxed away from your ears. If you have the flexibility, straighten your arms and try to lift even higher so that the spine feels elongated, but not cramped. Maintain the position for 30 to 60 seconds.
7. Pigeon Pose
After mastering Wide Child’s Pose, you’re officially halfway through your bed stretches. Feel free to reward yourself for your hard work with another puff of herb. Once those cannabinoids are deep in your lungs, it’s time for Pigeon Pose. To begin, position yourself into a lunge position with your right foot forward and your hands resting on the bed. Putting most of your weight in your hands, bring your front foot over close to your left hand, then lower the knee towards the right. Next, press the exterior of your right calf onto the bed parallel to the front of you. Finally, drop your back shin and knee slowly to the floor, square your hips to the front, and bring your arms forward, holding the pose for at least 60 seconds. As soon as your right hip and glute feel good and stretched, switch sides and repeat.
8. Bow Pose
While you’re down on your stomach, you might as well attempt the Bow Pose. To do so, stretch your arms behind you and grab your feet, bringing them to the air. Then, hold on to the outside of your ankles and lift your heels up to the ceiling with your knees up and away from the bed. Also lift up your head, chest, and upper torso while you’re at it. Keeping your neck aligned with your spine, pull your shoulder blades together and down towards your back and hold for 30 seconds.
9. Happy Baby
Just one more pose to go! But before moving on to the last of the stretches, go ahead and flop onto your back to begin Happy Baby. Then, bring your knees into your chest with your hands on the outside blades of your feet. Opening your knees at least shoulder-width apart, press your back into the bed as much as you can. At the same time, push your feet into your hands while pulling down to create resistance. Don’t forget to breathe in and out deeply while holding the pose for 30 to 60 seconds.
10. Seated Pose
Last, but certainly not least of the stretches, is Seated Pose. Sitting on your bottom with your legs crossed and your feet relaxed, lift your spine high to the sky, rest your hands on your knees palms facing down, and just breathe.
What do you know, you just completed an entire workout. And you didn’t even have to get out of bed to do it. Now, go finish waking and baking and start the rest of your day.