6 Rejuvenating Yoga Poses You Can Do in Your Bed

Maybe you’re a person who likes to get up and do yoga in the morning, or maybe you’re like me and prefer to do a few postures before bedtime. Either way, doing yoga in bed is fun, relaxing, and it sets the pace for a peaceful, and grounded, next few hours.

Additonally, if it’s difficult to wake up and get going with your yoga routine first thing in the morning, try helpful tools like the Yoga Wake up app. This helpful tool wakes you up with a soft, audio-based yoga sequence conducted by teachers like Jen Smith and Derek Beres.

Ease into a peaceful night of rest or jump start your day with these six yoga poses that can be done in bed:

Child Pose, Wide-Legged (Balasana)

Kneeling on your bed, begin by lowering your rear down between your feet, spreading your legs wide as you lower your body. Next, fully extend the torso and both arms forward as your forehead lies on the bed. Sink down into the pose and feel the stretching in your back, legs and arms.

Hold this posture for 30 seconds to a minute, with normal breathing as you do so.

The Seated Forward Fold (Paschimottanasana)

Starting seated, bring your legs together in front of your body and feel the flexing of your feet. Bring your arms up and then extend forward with a straight back, reaching for your ankles or the bottoms of your feet. Be sure to keep breathing as you focus on relaxed shoulders and a straight back.

Hold this posture for 30 seconds to a minute.

Supine Spine Twist (Supta Matsyendrasana)

Begin by lying down on your back. Slowly bring your right knee up and close to your chest, and then gently twist and let it drop to the left side of the body. With your left hand on your right leg, bring your right arm (and your focus) out to the right. Feel the stretching in your spine, back and legs.

Hold this posture for five to ten breaths for each side of the body.

Fish Pose (Matsyasana) 

Begin this posture by lying on your back, legs together and arms at your sides. Then, as you exhale, bend at the elbows, pushing the elbows inward as you lift the palms of your hands upward, lifting your chest into the air. Let the crown of your head fall back and touch whatever surface you’re on. Keep your legs engaged, and squeeze the shoulder blades with every exhale.

Remember to breathe, and hold this pose for 30 seconds.

The Happy Baby Posture (Ananda Balasana)

Just like a newborn would, lie on your back, bring your knees to your chest and then reach down and grab and hold the outside edges of your feet. Let your hips relax, helping your lower back to rest comfortably on the bed. Focus on bringing your ankles over your knees, as well as touching your tailbone to the bed.

Be sure to breathe as you hold this posture for at least one minute.

Seated Pose (Sukasana)

This somewhat basic pose provides great benefits. Sit down on your rear in a traditional cross-legged seated posture with your feet relaxed. Focus on bringing your spine into a straight alignment as you sit up. With palms facing down, bring your hands to rest on your knees, or bring them together at the center of your chest.

Focus on your breathing as you create an absolute awareness of the peace and serenity you are experiencing in the moment.