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Bed Yoga: 11 Poses to Start and Finish Your Day

7 min read
a young woman is stretching her back while in her bed, yoga in bed, bed yoga
Picture of Elyce Neuhauser

Elyce Neuhauser

The article is verified by Elyce Neuhauser
Yoga Expert, E-RYT 500, Certified Meditation Coach

Table of Contents

While experts recommend reserving your bed for sleep, there are myriad benefits to adding some soothing yoga postures from the comfort of your own bed, before or after your slumber. For more bed yoga poses, try Yoga-Go, our beginner-friendly yoga app.

Incorporating these 11 gentle yoga bed stretches into your daily routine can help transform your morning and evening time into a relaxing wellness ritual. 

What is Bed Yoga?

Bed yoga is a relaxing practice that involves gentle stretches, postures, and breathing techniques that can be done while sitting or lying in bed.

Specifically adapted to suit your cozy surroundings, in-bed yoga embraces the idea of starting and ending your day with mindfulness and relaxation, helping you to wake up feeling refreshed or ease into a restful night’s sleep. 

It’s the perfect solution for those days when you want to prioritize self-care without getting out of bed. 

Also, yoga in bed is a perfect practice for beginners, and as soon as you are comfortable with these bed yoga stretches, you can move on to a bit more challenging routines.

Benefits of Doing Yoga in Bed

Morning Yoga in Bed

Evening Yoga in Bed

Tips for Beginners: Make The Most Out Of Your Practice

Choose loose-fitting, cozy pajamas or clothes that allow for easy movement. 

Shift gears with calming music or sounds from nature. Let some natural sunlight into the room in the morning and dim the lights if you practice before sleep.

Remove any clutter or distractions from your bed, creating a serene space dedicated to your yoga practice.

Practice slow, deep inhales and exhales, and sync your breath with your movements to enhance relaxation and focus.

Keep it simple when practicing in yoga in bed.

Be mindful of your body’s limitations. This is not the time to practice challenging postures. If a pose feels uncomfortable or painful, modify it or skip it altogether.

Consider using pillows, cushions, or a rolled-up blanket to support your body during certain poses, making them more accessible and comfortable.

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Morning Yoga in Bed: 6 Bed Stretches to Feel Great for the Rest of the Day

1. Neck Rotations

a woman is doing yoga in bed_sofa yoga_practicing Neck Rotations

How to practice:

2. Supine Lateral Stretch

a woman is doing yoga in bed_sofa yoga_practicing Supine Lateral Stretch

How to practice:

3. Knee Hugs

a woman is doing yoga in bed_sofa yoga_practicing Knee Hugs

How to practice:

4. Shoulder Bridge

a woman is doing yoga in bed_sofa yoga_practicing Shoulder Bridge Pose

How to practice:

5. Puppy Dog Pose

a woman is doing yoga in bed_sofa yoga_practicing Puppy Dog Pose

How to practice:

6. Seated Cat and Cow

a woman is doing yoga in bed_sofa yoga_practicing Seated Cat and Cow Pose

How to practice:

Bedtime Yoga in Bed: Invoke Calm for a Restful Night

1. Child’s Pose

a woman is doing yoga in bed_sofa yoga_practicing Childs Pose

How to practice:

2. Supine Twist (Variation)

a woman is doing yoga in bed_sofa yoga_practicing Supine Twist

How to practice:

3. Supine Easy Pose

a woman is doing yoga in bed_sofa yoga_practicing Supine Easy Pose

How to practice:

4. Pigeon Pose

a woman is doing yoga in bed_sofa yoga_practicing Pigeon Pose

How to practice:

5. Savasana

a woman is doing yoga in bed_sofa yoga_practicing Savasana

How to practice:

Unlock 100+ Bed Yoga Poses With Yoga-Go​

Try Yoga-Go to explore more than 100 bed yoga poses along with 500+ more yoga moves for beginners. Follow instructions from best yoga teachers for a safe and beneficial practice!

Final Thoughts

Yoga is a wonderful way to start your day, even if you want to practice in your bed. Morning routines should include poses that gently energize you, stretch your body, and reduce morning stiffness. 

Another way to practice bed yoga is before sleep to finish your day in a most peaceful and calming way. Evening poses should emphasize deep breathing and muscle tension relief for relaxation and deeper sleep.

A couple of tips can help you make the most out of your practice. You should wear comfortable clothing, adjust the lights, and use pillows or other props for support. Always listen to your body to avoid any discomfort. Stretch, relax, and enjoy the practice.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!



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