Chest Lift
1. Knees bent, feet as wide as the hips & hands behind head.
2. Curl up to the tips of your shoulders.
3. Hands behind thighs, use your biceps to pull yourself one inch higher away from the pillow.
4. While staying at the uplifted position, slowly send your hands behind your head.
5. Repeat 8-10 reps.
Tip: Pop a pillow under your shoulder blades to keep your upper back lifted.
V Sits
1. Hands behind your thighs to help you with your balance.
2. Extend your legs to a 45-degree angle once you find your balance.
3. Reach your arms straight forward & Stay for 5 to 10 breaths.
4. Return to your starting position slowly.
Tips: Bend your knees like step one and raise your arms if you start to lose balance.
Hip Twists
1. Sit in a Z-sitting position with your hands on the bed
2. Continue to keep your hips squared as you switch sides.
3. Sit in a Z-sitting position.
4. Repeat 15-20 reps.
Rollover
1. Pop the pillow under your head to align your neck & shoulders with legs straight up.
2. Continue to press your arms into the bed & lift legs over your head.
3. Move bone by bone as you slowly roll down.
4. Bring your legs to a 45 degree or lower as long as your spine is in a neutral position.
5. Repeat 3-5 reps.
Tips: You can always use your hands to support your lower back.
POST A PICTURE & WIN A PRIZE
Post a picture on Instagram for a chance to win a prize from our perks partner, Neal’s Yard Remedies. First come, first serve basis.
- Upload a photo on Instagram
- Tag #yogainbed @dashliving in your caption
- Winners will be notified on Instagram
P.S Don’t forget to keep your account public!
ABOUT OUR INSTRUCTOR
Janice Ng (@janybeans) – lululemon Hong Kong Ambassador and the founding trainer of Kara Smart Fitness started her fitness journey since the age of five.
Certified in Lagree Fitness, NASM, and Polestar Pilates, her goal is to inspire you through exercises by pushing you to your limits and encouraging you to unleash your potential.
Her mental health journey in 2016 has inspired her to start a platform called ABSOLUTE FOCUS. The mission is to encourage individuals to strengthen their mental health through fitness. Thus was born AbsFocus™.
