Yoga in the Hotel Bed

During the Porsche Tennis Grand Prix, the Hilton Garden Inn Stuttgart NeckarPark hosted the best female tennis players and their companions. This inspired us to put together two routines for yoga in the hotel bed that help you get up in the morning and relax in the evening, because even in the luggage of athletes there is not always room for the yoga mat. But that’s not a problem: with the right exercises, the hotel bed is a good substitute for the yoga mat.

No More Slumber: Yoga in the Hotel Bed to Wake Up

1. Stretch
   The morning always starts with you lying in bed. It is tempting to just turn onto your other side and snuggle deeper into bed again. Instead, put your arms over your head and stretch your arms and legs long while inhaling to gently signal your body that the day is starting. Relax the body again with the next exhalation. Repeat this three times.
2. Lying Rotation
   Then lie on your back with your legs straight and spread your arms out to the right and left so that your body forms a T. Now pull your right knee towards your chest and bring it over your left leg with your left hand. Then look over your right hand. The shoulders should remain as flat as possible on the mattress. Deepen the rotation of the spine with each exhalation. Hold the position for about 30 seconds or 5 deep breaths and then switch sides. This exercise gently stretches your spine.
3. Forward Sit
   Sit up with your legs as straight as possible. Now reach forward with your hands as far as possible to grasp your feet or shins. The chest moves downwards. The shoulders stay away from the ears and the shoulder blades pull outwards. Bend your knees if needed to keep your back flat. Hold the position for about 30 seconds or 5 deep breaths and feel the stretch along the spine and hamstrings.
4. Side Stretch
   Now come to a cross-legged position. Raise one arm and bring it over your head to the opposite side. Take a few deep breaths and repeat the exercise on the other side. This will stretch your sides.
5. Sitting Cat and Cow
   Remain cross-legged and place your hands on your knees. While inhaling, push your chest forward and shoulders back into the seated cow posture. Look up. Make yourself round with the exhalation, like a cat hump, pushing your back backwards. Repeat the position for 5 deep breaths.

Now it is time to get out of bed. After yoga in bed, this will be much easier for you. Namaste!

Good Night: Yoga in the Hotel Bed to Relax

1. Neck Circles
   After an eventful day, it’s not always easy to relay and rewind. This yoga practice helps you calm your body and soul. First, get comfortable sitting cross-legged on your hotel bed. Your palms rest on your knees. The shoulders are relaxed. Let the head slowly circle from one shoulder forward to the middle to the other shoulder and back. Repeat for about 30 seconds or 5 deep breaths. Then do the same again, but now let the head circle backwards.
2. Neck Stretch
   Sit up straight again and cross your arms behind your head. With the next inhalation lift the sternum and pull the elbows wide apart. With the exhalation, make yourself round and pull the chin to the chest and elbows together. Repeat twice.
3. Back Circles
   Then lie on your back, bend your legs, and pull your knees towards your body. Hug your legs with your arms. Draw small circles with your body over your lower back, first in one direction and then in the other. Repeat for about 30 seconds or 5 deep breaths.
4. Eye of the Needle
   In the supine position, put your legs up and place your right foot on your left knee. Now grasp your left thigh and pull it towards you. At the same time, gently push your right knee away. You should feel a stretch in your right hip. Hold the position for about 30 seconds or 5 deep breaths. Then switch sides and repeat the exercise.
5. Lying Rotation
   Then lie on your back with your legs straight and spread your arms out to the right and left so that your body forms a T. Now pull your right knee towards your chest and bring it over your left leg with your left hand. Then look over your right hand. The shoulders should remain as flat as possible on the mattress. Deepen the rotation of the spine with each exhalation. Hold the position for about 30 seconds or 5 deep breaths and then switch sides. This exercise gently stretches your spine.

Now make yourself comfortable under your duvet, close your eyes, and fall asleep relaxed. Good night!