Variety of postures and movements are presented here. Don’t be scared! Each of them takes only a few seconds. After a few days of practice, they will take not more than 7 minutes. Try a few of them each morning. Experience the stretch in all of them. Then practice all the stretches every day. You are the best judge to decide the best sequence that helps you. Feel free to modify, delete or add to the routines to suit the time available to you on a particular day.

Why on the bed?
On waking up in the morning, most of us continue lying on the bed for a few minutes, till we have to get off the bed. I learned that this period of transition out of sleep, is a great opportunity for tuning the mind and body, like tuning a violin before playing the music. More….

General guidelines
I have set convenient guidelines for keeping track of the time spent in still postures and the number of repetitions of the movements. I advise to keep the mind constantly focused on breathing, using the ‘counting mode’ which also works like a time tracker. More….

Practicing on the bed, in different postures
These are series of postures to gradually transition from a lying position to sitting position. Each posture stretches a different muscle group. More….

Extended practices done sitting on the bed
If you can spare more time, practice these suggestions. Sit cross legged on the edge of a pillow, as shown in this picture. Practice a series of stretches of for the muscles of the jaws, face, eyes, neck, shoulders and hands. More….

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