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Home Wellness Fitness

Bedtime Yoga: Simple Yoga Poses You Can Do in Bed

by Genevieve Nunis
December 27, 2013
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Photo: Getty Images
Photo: Getty Images

Did you know that yoga is particularly helpful when it comes to restlessness and insomnia? Practicing yoga in the evening, or before bed can be a natural sleep remedy that calms the mind while relieving tension in the body. Don’t worry, you don’t even need to do it in a yoga studio! Here’s a simple yoga session you can do in bed just before you hit the sack!

Photo: MindBodyGreen
Photo: MindBodyGreen

1. Sit up straight on your bed with your legs folded and straight in front of you. Have your pillows behind you to provide your lower back with some support. Close your eyes, rest your hands on your thighs and take a few deep breaths for several minutes. Relax your mind as your meditate. Play some relaxing music while you’re at it.

Photo: Gaiam
Photo: Gaiam

2. Move your upper body forward to stretch while extending your arms forward.   Sit back up and lift your right thigh, folding it over your left. Twist your spine slightly to support your thighs. This will help relax the spine. Repeat with your left thigh.

Photo: Getty Images
Photo: Getty Images

3. Move into child’s pose by folding your torso over your legs with your arms extended. This pose will help calm your mind and relieve tension in your body. Take long deep breaths.

Photo: FitSugar
Photo: FitSugar

4. Lie down with your lower body facing the wall and flip your legs up and let them rest against the wall. Breathe and stay in this position for several minutes with your eyes closed.

Photo: Women's Health Mag
Photo: Women’s Health Mag

5. Then, lie down your bed, extending both legs out. Breathe deep and then lift your knees close to your chest, hugging them close to your chest and rock slowly side to side on your back.

Photo: Getty Images
Photo: Getty Images

6. Lie back into bed comfortably, and take very deep breaths, filling your body up with oxygen. As you exhale, imagine breathing out all your troubles with you. Repeat breathing, until you fall asleep.

Complement restful sleep with an energetic morning the next day with these morning yoga poses. 

[Sources 1,2]

Filed Under Benefits of YogaExerciseFitness / SportsHealth & WellnessInsomniaMental HealthSleepStressYoga
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