• Jul,12, 2024

Top 7 Simple Yoga Poses You Can Do in Your Bed

Top 7 Simple Yoga Poses You Can Do in Your Bed

Are you feeling guilty for giving up on yoga? Or are you looking for simple yoga exercises to help you start or unwind after a long day? Yoga is a perfect way to help you start your day or better your sleep as you go to bed. In this article, I have put together simple yoga practices that you can do from the comfort of your bed.

Yoga Asanas That You Can Do in Your Bed.


Seated Forward Fold

Seat up in bed with legs stretched in your front and together, take a big breath in and stretch your arms above your head. Exhale and relax the back of your neck and any tightness in your jaw. Fold over your feet and hold for five breaths. As you inhale, elevate your chest away from your legs slightly and with each exhale, relax deeper.


Child’s Pose

Take a deep breath and raise your heels to your ears. Forward-rolling your body will help keep your forehead in contact with the bed in front of you. Extend your arms in front of you, lowering your chest as near as you can to your knees while remaining comfortable. Hold the stance for a moment and take a deep breath.


Seated Forward Fold

Take a deep breath in and stretch your arms above your head while sitting up in bed with your legs out in front of you and together. Exhale and relax the back of your neck as well as any tightness in your jaw, then fold your knees over your chest and hold for five breaths. 

Lift your chest away from your legs slightly as you inhale, and settle deeper into the stretch with each exhale.


Spinal Twist

Pull your right knee close to your chest while lying on your back. With your left hand, assist the knee in crossing over your body. Make a "T" with your right arm, and then look out over your right hand. Hold for a minute or two, increasing the spine twist with each exhale. After 30-60 seconds, flip sides.

Seated Twist

Place your right arm on your left knee and slowly rotate your body to the left while sitting on the edge of the bed with your feet on the ground and knees together or crossed. Return to the starting position and repeat on the opposite side.


Cat Pose

Get on all fours by bending your knees, placing your hands in front of you, and generally getting down on your knees. Inhale deeply, arch your back, and gaze up. Hold this posture for 1-2 seconds, then exhale and bend your spine into an arch, concentrating your eyes downwards on your chest. This brings us to the end of one cycle. This stance may be repeated 5 to 10 times.


Happy Baby

Lie on your back on your bed, and bring your knees into your chest. Place your hands on your feet's outer blades and spread your knees wider than shoulder-width apart. As much as possible, push your back onto the mat. To create resistance, press your feet against your palms while pushing down on your feet. Take a deep breath.


Performing these yoga poses right before you sleep or after you wake up will positively impact your health. Start now for a healthier life.

Sarah Williams

Hot Yoga Instructor