There’s nothing like a good yoga flow. But before you grab your mat, hold that thought. It’s possible to do yoga in bed.
Think about it. Your bed is where you start – and end – each day. Bringing in yoga helps you rise with the sun. At night, stretching it out lets you unwind.
Being in bed means you’re halfway there. No mat, no excuses! To start, here are seven ways to do yoga in bed.
1. Reclining Spinal Twist Pose
The reclining spinal twist or Supta Matsyendrasana is easy to do in bed. You’re already laying down – so why not treat your back? This cool-down pose is perfect after a long day at work.
- While lying down, place your feet flat on the bed. Your knees should be bent and facing the ceiling.
- Bring your knees into the chest, holding them with your hands. Straighten the left leg and place it on the bed. Slowly, bring the right knee down toward the left and onto the bed.
- Straighten the right arm, turning your head to look at it. Hold, then return both knees to the chest. Repeat with the left knee.
2. Knee-To-Chest Back Stretch Pose
The knee-to-chest back stretch might look simple, but it packs a punch. It’s easy enough for beginners. Plus, if you have back pain, this stretch will help reduce it.
- Lie on your back, keeping your legs straight and extended. Bend your right knee toward your chest. Wrap your hands around the shin. Deepen the stretch by pulling down gently.
- Meanwhile, keep your left leg relaxed and straight. Hold and repeat on the left side.
- Want to switch things up? Bend both knees at the same time.
3. Happy Baby Pose
With a happy baby pose or Ananda Balasana, you connect to your playful side. Faced with a stressful day? Do it in the morning. Mentally and emotionally spent? Do it at night. Both your body and spirit will benefit.
- Lie down on your back. Bend and hug your knees into your chest.
- Separate your knees so that your pelvis and legs create a “V” shape. Keep your knees bent. Hold the outside of your feet and deepen the stretch.
- If it feels OK, gently rock from side to side.
4. Cobra Pose
Cobra pose or Bhujangasana is amazing for the lower back. It’ll also relax the shoulders and neck. In the morning, this chest opener doubles as a way to welcome the sun.
- Lie on your stomach, placing your feet hip-width apart. Place your palms just beneath your shoulders. Lift your chest upward. Lengthen the spine and tuck in your elbows.
- For a deeper stretch, straighten your arms even more.
5. Butterfly Pose
Do your hips feel tight? Try butterfly or Badhakonasana. This position will open the body, helping you release any pent up tension.
- Sit up straight. Bend your knees so that the soles of your feet touch. Bring them in toward the pelvis. Move them as close as possible, but if it hurts, don’t force it.
- Hold your ankles or feet. Press the knees and thighs toward the bed. Slowly, move both knees up and down, “flapping” like a butterfly. Speed up if it feels OK.
- For a deeper stretch, press your elbows against the knees. Finish the pose by straightening your legs.
6. Child’s Pose
Yoga in bed wouldn’t be complete without child’s pose or Balasana. It gives you a chance to slowly get up or lay down. You’ll also feel a nice stretch in the hamstrings, legs, back, and arms.
- Kneel down. Separate your knees slightly. Reach your hands forward, setting your torso onto your thighs.
- Continue “walking” your hands out until your forehead touches the bed. Breathe.
7. Corpse Pose
For an easy cool-down, do corpse pose or Savasana. It’s an excellent closing stretch both off and on the mat. You’ll also feel super relaxed since corpse pose is all about breathing. At night, use it to slip into a slumber.
- Lay on your back and let your feet drop-width apart. Relax the toes outward. Set your arms down in a similar way, palms facing up.
- Deeply breathe as you hold. Release any tension, allowing your body to feel heavy against the bed.
- Hold each pose for 30 seconds. However, if it feels great, feel free to hold it even longer. Even just a few moves will make a difference.
