Bed Yoga: 11 Poses to Start and Finish Your Day
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.
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
- Energizes your day by waking up your body and mind, giving you a gentle boost first thing in the morning.
- Gradually improves flexibility, making it easier to move through your day with ease.
- Reduces morning stiffness that is commonly experienced upon waking, making morning transitions more comfortable.
- Reduces stress, setting a positive tone for the day.
Evening Yoga in Bed
- Offers deep relaxation through a calming practice that helps you unwind and prepares your body and mind for a peaceful night's sleep.
- Improves sleep quality by easing the transition from the end of the day to a deeper, more restorative rest.
- Relieves muscle tension, particularly if you've had a busy or physically demanding day.
- Serves as a mindful transition from the day's activities to a restful state, allowing you to find tranquility.
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
How to practice:
- Lie on your back.
- Move with your breath as you slowly turn your head to the left and then to the right.
- Repeat several times before returning to the center.
2. Supine Lateral Stretch
How to practice:
- Lie on your back. Extend your arms overhead and bring your palms together.
- Curve your arms and legs to the left, creating a smooth c-curve with your whole body.
- Stay for several deep breaths as you stretch the side body.
- Come back to the center and repeat on the other side.
3. Knee Hugs
How to practice:
- While lying down, bend your left knee and bring it towards your chest.
- Hold your shin or thigh with your hands and stay for 3 to 5 slow breaths.
- Switch legs and repeat on the right side.
4. Shoulder Bridge
How to practice:
- Lie on your back and bend your knees, bringing your feet close to your sit bones, hip-width apart.
- On an inhale, slowly lift your hips towards the ceiling, pressing your pelvis upwards, strengthening your legs, and stretching the whole front body.
- As you exhale, gradually lower back down, releasing tension in your glutes.
- Repeat 3 to 5 times.
5. Puppy Dog Pose
How to practice:
- From Table Top pose, walk your hands way out in front of you, allowing your chest to lower towards the bed.
- Keep your hips stacked above your knees.
- Lower your forehead down while keeping your spine and neck long.
- Melt your heart and breathe smoothly.
6. Seated Cat and Cow
How to practice:
- Sit at the edge of your bed.
- Interlace your fingers and invert your palms, pressing them forward as you exhale and round your back.
- As you inhale, raise your arms overhead while keeping your palms facing upward.
- Keep your breath steady as you extend through the spine without straining.
- Feel free to keep the elbows bent if your shoulders or back are tight. Breathe smoothly through the movements.
- Lower your arms back down and repeat three times.
Bedtime Yoga in Bed: Invoke Calm for a Restful Night
1. Child’s Pose
How to practice:
- Come to Table Top pose. Bring your knees wider than your hips and sit back, bringing your buttocks to your heels.
- Bring your arms alongside your body, lower your head down, and soften your torso in between your thighs.
- You may optionally keep the arms stretched forward for a bigger side body stretch.
- Relax in the pose for 5 breaths.
2. Supine Twist (Variation)
How to practice:
- Lie on your back and bend your knees. Open your arms to a T and broaden your collar bones, keeping the shoulders on the back.
- On an exhale, lower both knees to one side. On an inhale, return to the starting position.
- On an exhale, lower both knees to the other side.
- Keep your breaths and movements slow, and repeat three times on each side.
3. Supine Easy Pose
How to practice:
- Lie on your back with your knees bent. Open your knees to the sides, crossing the ankles.
- You may place pillows underneath your thighs if your hips and lower back are tight.
- Place one hand on your chest and the other on your abdomen.
- Breathe smoothly here for 5 to 7 cycles. Return to the starting position.
4. Pigeon Pose
How to practice:
- Lie on your stomach.
- Press up through Table Top pose, and bring your right knee forward, externally rotating your right thigh so your knee turns slightly outwards.
- Point your toes as you lower your torso down towards the bed. You may extend your arms out in front of you or prop yourself up on your forearms.
- Relax the neck and let your head be heavy.
- Soften your shoulders away from your ears and breathe smoothly and deeply.
- Stay for 3-5 breaths, allowing the hips and thighs to softly open, and then repeat on the other side.
5. Savasana
How to practice:
- Lie on your back. Place your feet comfortably apart, arms by your sides, with your palms facing up.
- Soften your facial muscles, and relax your legs, hips, belly, and lower back. Release your shoulders, arms, hands, and neck.
- Breathe deeply, fully welcoming yourself as you are. You may optionally extend your arms overhead, softening the shoulders and elbows.
- Stay in this pose for 1 to 5 minutes; you may even fall asleep in it.
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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.
