Yoga has a ton of health benefits! Not only can yoga increase flexibility and strength, it also de-stresses the mind. Ease your way in and out of sleep with these simple relaxing yoga poses you can do in bed. In the morning, the gentle movements will get your body ready to start the day. At night, the relaxing motions will help clear your mind and prepare for sleep. 

Take 5-10 minutes to better your health, energy, and sleep! Try these poses:

Reclining Bound Ankle Pose

A simple and relaxing pose to start your day, reclining bound ankle pose is easy to move into from sleep position. Lying flat on your back, inhale and pull your legs upwards, bending your knees out to the sides and placing your feet so the bottoms are completely touching each other while resting on the bed. Slowly lower your knees towards the bed as comfortable to feel a light stretch in the groin. Place your arms at your sides, palms facing up towards the ceiling. Alternatively, you can raise your arms, hands touching, straight overhead and rest on the bed.

Hold reclining bound ankle pose, gently stretching your legs and arms as comfortable for 30 seconds up to 1 minute (between 5-15 deep breaths). 

Knees to Chest Pose

Stretch your lower back and relieve anxiety with knees to chest pose. Lying flat on your back with all limbs extended, take a deep breath in. As you exhale, pull your knees to your chest and clasp your arms around your legs. Make sure to keep your back flat to the bed. Gently rock back and forth for a light massage on your back. 

Hold knees to chest pose, slightly rocking back and forth if desired, for 30 seconds up to 1 minute (between 5-15 deep breaths). 

Reclining Spinal Twist Pose

A great way to decompress the spine, reclining spinal twists are easy to move into from knees to chest pose. Lying flat on your back, extend your left leg straight on the bed and bend your right knee, so your foot is flat on the bed. Extend your arms straight out to either side, level with your shoulders. Inhale as you slowly lift and lower your right knee and leg over your extended left leg, twisting your torso. Keep your arms and as much of your back flat on the bed if possible. You will feel a stretch throughout the back and glutes. This pose both stretches the spine and promotes healthy digestion. 

Hold reclining spinal twist pose for 30 seconds up to 1 minute. Switch sides and repeat the stretch with your right knee bent for an additional 30 seconds up to 1 minute (between 5-15 deep breaths). 

Happy Baby Pose

Called happy baby pose for a reason, this relaxing stretch will relieve lower back and hip pain leaving you feeling relaxed and smiling. Lying flat on your back take a deep breath in. As you exhale bend your knees to your chest. Hold onto the outside edges of your feet with your hands. Slowly extend your feet and hands towards the ceiling, lowering your knees slightly towards the ground on either side of your torso.

Hold happy baby pose for 30 seconds up to 1 minute (between 5-15 deep breaths). 

Bridge Pose

Open your shoulders and chest with bridge pose. Lying flat on your back, bend both knees and place your feet on the ground shoulder width apart. Place your hands alongside your body, palms facing down. Inhale as you press your feet and arms into the bed, lifting your hips and chest off the ground. Your thighs should be parallel to the bed and your knees should be above your feet. Join your hands underneath your body for a deeper stretch. 

Hold bridge pose for 30 seconds up to 1 minute (between 5-15 deep breaths).

Plow Pose 

Plow pose calms the mind and stretches muscles throughout the body including the shoulders and hamstrings. Lying flat on your back, place your arms alongside your body, palms facing down on the bed. Inhale as you engage your core and lift your feet off the floor until they are straight above you at a 90 degree angle. Use your hands to support your lower back as you continue to lift your legs straight above your head into shoulderstand pose. Continuing to support your back, slowly lower your feet over your head, keeping your legs straight, until your toes touch the bed. If your toes don’t touch, that is okay! Just hover them over the bed at your comfort. If your toes do touch, return your arms straight on the bed as before, palms down.

This pose is a little more advanced — if need be you can perform a modified version by elevating your shoulders with blankets/pillows or using pillows/blankets for assistance to land your feet on instead of the bed.

To get out of plow pose, support your back with your hands as you slowly lift your feet back over your head and to the floor.

Hold plow pose for 30 seconds up to 1 minute (between 5-15 deep breaths).

Cat-Cow Pose

Continue to loosen the spine with cat-cow pose. Start on your hands and knees, hands placed shoulder-width apart and knees placed evenly below your hips in tabletop pose. Slowly inhale as you move into cow pose, dropping your stomach towards the bed and lifting your chin, chest, and gaze towards the ceiling. Open your shoulders and pull your head away from your body, stretching your neck. As you exhale, move out of cow pose and into cat pose. For cat pose, draw your stomach in towards your spine and round your back. Let your head relax and enjoy the stretch in your back. 

Move between cat-cow pose for 30 seconds up to 1 minute (between 5-15 deep breaths), switching poses as you breathe in and out.

Child’s Pose

Finish this de-stressing yoga sequence by relaxing in child’s pose. This restful pose is a great way to enter into your day or start your slumber. Start by sitting on your knees. Spread your knees hip-width apart and touch together your big toes, resting your bottom on your heels. Exhale as you lay your torso down over your legs, placing your forehead on the bed. Extend your arms alongside your body on the bed, palms facing up. Focus on your breathing as you allow your back and body to relax and release tension. 

Rest in child’s pose for 30 seconds up to 1 minute (between 5-15 deep breaths).

Start your day with yoga and feel energized in the morning! Don’t forget to eat breakfast before heading out the door. Skipping meals can leave you feeling low energy and stressed, negating your morning yoga efforts. Looking for some inspiration? Check out these healthy breakfast recipes!

Yoga Poses in Bed Infographic | Rainbowl Foods

I am not a medical professional. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, dietary changes, or well-being.

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