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Yoga You Can do in Bed

Yoga can be relaxing and restorative, and it’s a good idea to make it a part of your bedtime routine. It relieves anxiety, calming your mind and body, and helps you focus on rest as you head off to bed. You can do yoga before you get into bed, but there are several poses you can do when you’re actually in bed.

When you do yoga in bed, you shorten the distance between relaxing yoga and falling asleep. In fact, you may find yourself drifting off to sleep as you practice mindful breathing in the corpse pose.

Yoga in bed is relatively easy as long as you’re doing the right poses. However, it can be difficult if you are on a mattress that isn’t well suited to doing yoga. For example, innerspring mattresses may have too much bounce for you to balance. You may sink too deeply into an all foam mattress to be able to work through movements. If you’re having trouble doing yoga in bed, consider a hybrid mattress, which isn’t too bouncy and should allow you to move without sinking uncomfortably far down into the foam.

  • Legs up the wall pose: This pose will help you take a load off your feet and legs at the end of the day. With your back on your mattress, place your legs upward onto your headboard. Rest your shoulders and head on the mattress and use your hands for balance if needed.

  • Reclined spinal twist: Use this pose to release tension in your spine and torso. Lay flat on your back, then bend your knees and extend your arms to the side. Drop your knees to the left, then turn your head to the right and press your shoulder blades into the mattress.

  • Seated forward bend: Get another good stretch with this pose. Stretch your legs out in front of you as you sit up. Lean your torso forward and reach your hands toward your feet.

  • Cat-cow pose: Use this pose to stretch out your back and shoulders. Get on all fours, then inhale as you arch your back and lift your chest. Make sure to keep your shoulders over your wrists and hips over your knees. When you exhale, round your back and tuck in your chin.

  • Child’s pose: Feel reassured with this exceptionally comfortable pose. Sit on your heels, then lean forward and rest your forehead on your mattress. Stretch as you lower your chest to your knees, then extend your arms in front of you.

  • Happy baby pose: This fun pose is relaxing and releases tension. Lay down and bring your knees toward your armpits as you hold the outer edges of your feet. Then, gently rock from side to side as you keep your ankles over your knees.

  • Seated meditation: Sit cross-legged and cup your palms in your lap as you reflect on the positive moments of the day. Use mindful breathing as you concentrate on your breath as it moves through your body.

  • Corpse pose: Prepare to sleep and drift off in the corpse pose. Lay flat on your back, aligning your body and allowing your legs to drop open. You may want to place your covers on top of your body. Use mindful meditation as you progress through each muscle group, tensing and releasing each group from your toes to your head.

by Sam Kent