There’s not much that feels better than lying in bed, especially when the rest of your life is tiring, stressful, and busy. After all, most of us don’t get to come to a full and complete stop very often. Whether you’re falling asleep or waking up, doing some yoga in your bed can help you achieve your goals and make your bed an even more welcoming place.
Getting Ready for Yoga in Bed
Doing yoga in your bed might be a little unconventional, but it’s far from impossible. The most important thing you need is a mattress that will support your practice. A bed that is too springy will be hard to relax into, while one that’s too soft will be hard to move around one. A hybrid mattress is perfect for yoga in bed, as it’s the perfect balance. Prepare the rest of your environment, too, with lighting and music conducive to yoga.
Supine Spinal Twist (Jathara Parivartanasana)
Lie on your back with your knees together over your stomach. Slowly press both knees to one side, keeping both shoulders on the ground and your head facing the ceiling. Let your knees fall and take your arms out in a T from your shoulders. Breathe into the spinal stretch, letting your breath both relax and energize you. Hold for as long as you desire, then do the same on the other side.
Legs Up the Wall (Viparita Karani)
Lie on your back on a pillow or blanket. Slide slowly until your sit bones are up against the headboard or the wall. Raise your legs, keeping your heels stacked on top of your hips at all times. Let your arms fall next to you. Stay here for up to several minutes, or until you feel the blood running out of your legs. This pose is especially good if you spend a lot of time on your feet during the day, either to prepare you or to help you recover from that.
Child’s Pose (Balasana)
Sit on your knees. Fold your body down over your knees, or splay them and fold your body between them. Extend your arms in front of you or rest them back by your sides. Breathe deeply and let your forehead press into the bed beneath you. Stay here as long as you need to.
Corpse Pose (Savasana)
Lie on your back with your arms and legs straight, but at whatever angle is comfortable to you. Close your eyes and focus on your breath. Feel what it’s like to take air in, then push it out again. If you want, place one hand on your heart so you can feel it beating, too. Let your stress fade away and, just for a few seconds, focus on the here and now.
Whether you’re starting your day or ending it, yoga in bed is great for helping you make the necessary transitions between waking and sleeping. Start with a few poses today and see how it works for you!
Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organizations across the web.