10 Nighttime Yoga Poses You Can Do in Bed
When you can’t get the shut-eye you desperately need, try these relaxing yoga poses you can do right in bed.
You lie awake in bed at night, counting sheep, tossing and turning, a million thoughts in your head and nothing seems to work.
The one thing you probably haven’t tried is shifting your body into 10 of the most relaxation-promoting yoga poses on the planet. These restful poses will help you peacefully drift off into blissful sleep. One of them is sure to be your favorite!
This practice will be best done in your bed at night, with little to no light. Try using only dim and warm-colored lamp light if you aren’t in the complete dark. Tip: Get more ideas on how to create your own sleep sanctuary here.
The idea here is to allow sleep to happen in whatever pose your body enjoys the most. Don’t fight the desire to stay in a pose longer if you wish. Once you find your favorite, you may have a new go-to sleeping position!
Each of these poses can be done right on your mattress using only a couple of pillows for support.
Pretzel Legs | 10 breaths per side
Start with this stretching pose, which releases both hip and lower back tension.
- Lie comfortably on your back.
- Lift your knees up towards your chest and wrap the right knee over the left.
- Flex your feet and grab onto the outer edges of both feet with your hands.
- Gently pull your feet towards you, just enough to feel a stretch.
- Relax your head, neck, and shoulders and begin your deep breaths.
- Stay in this position with right over left for 10 deep breaths, then switch sides and repeat.
Happy Baby | 10 breaths
Happy Baby pose stretches and soothes the spine, opens the hips and releases lower back tension. It also helps to calm the mind and release stress.
- Lie comfortably on your back.
- Lift your feet up into the air, bend your knees out wide and towards your chest and grab onto the outer sides of your feet.
- Use your elbows to gently stretch your knees apart to feel the stretch in your back, hips, and hamstrings.
- Get comfortable and hold this position for 10 deep breaths.
Puppy Pose | 10 breaths
Puppy pose is great for digestion and to relieve bloating due to gas. If an upset tummy is preventing you from getting restful sleep, this is the pose for you.
- Get into an all-fours position on the bed, with your knees about shoulder-width apart.
- Slowly walk your hands forward until your chest is touching the bed.
- Place your forehead down to relax your neck.
- Make sure that hips are still lined up directly over knees.
- Hold this position for 10 deep breaths.
