Yoga in Bed for Beginners: Ease into a Calm and Balanced Day

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Yoga in Bed for Beginners: Ease into a Calm and Balanced Day

Yoga need not be limited to the mat. Adapting asanas to do in bed offers a deeply restorative experience anywhere from the bedroom to hotel rooms. Bed yoga sequences relax tense muscles, improve flexibility, and reduce stress. Poses like Child’s Pose, happy baby, and Supported Bridge performed in a cushioned nest provide comfort. Those with limited mobility also benefit from accessible yoga postures between the sheets. While less active than a typical flow class, a lazy afternoon practicing gentle yoga in bed yoga boosts energy, eases aches, calms the mind, and enhances sleep quality without leaving your cozy oasis.


After a hectic workweek, few things sound more appealing than sinking into your plush, pillowtop mattress. But what if you could both unwind and keep up your yoga routine from the comfort of bed? Practicing yoga poses reclined on the cushioned surface of a mattress provides deep relaxation for the body and mind. Bed yoga helps maintain flexibility and core strength with minimal effort using just your body weight. Supportive props like pillows allow further customization for accessible, restorative postures. From restless nights to lazy weekends, a short bedtime yoga sequence invites rest, recovery, and rejuvenation. Read on to transform your yoga in bed into a studio with sleeping yogi-approved positions.

Benefits of an Yoga in Bed Session:

  • Deeply relaxes tense muscles and anxious thoughts
  • Gentle enough for low mobility levels or injury rehab
  • Contrast to active standing poses to broaden practice
  • Convenient option for travel when space is limited
  • Lets you customize support with pillow placement
  • Enhances sleep by reducing stress and restless thoughts
  • Boosts circulation and body awareness in supine poses
  • Engages core with subtle movements to build strength
  • Therapeutic for headaches, insomnia, lower back pain
  • Adaptable for all levels from beginners to advanced

The cushioned surface provides comfort and support for healing poses.

Setting Up Your Yoga in Bed:

Transform your mattress into a yoga studio with these tips:

  • Use a yoga mat or towels to prevent slipping on sheets
  • Clear bed and surrounding floor space for easy movement
  • Stack pillows or bolsters within arm’s reach for support
  • Have blocks on hand for additional propping if needed
  • Securely tuck in sheets and blankets to stay in place
  • Position near a wall for handy leverage during balances
  • Keep water nearby to stay hydrated
  • Optimal on a firm mattress but works on any surface
  • Change into comfy stretchy clothing or practice in pajamas

Multitask by enjoying sequences before bedtime or upon waking.

Soothing Yoga in Bed Poses and Flows:

Beginner Poses:

  • Supine twists – Gently rotate knees side to side
  • Knee to chest – Hug one knee at a time to chest
  • Pelvic tilts – Squeeze glutes to press spine into mattress
  • Figure 4 stretch – Cross ankle over opposite thigh
  • Seated folds – Bend forward extending torso over legs

Intermediate Poses:

  • Happy baby – Draw knees toward armpits, flexing ankles
  • Eye pillow relaxation – Rest eyes with soothing eye pillow
  • Supported bridge – Lift hips, place bolster under spine
  • Windshield wipers – Sweep bent legs side to side
  • Half happy baby – Hold one knee bent to chest

Advanced Poses:

  • Supported shoulder stand – Elevate legs up wall while laying on back
  • Reclined hand to foot pose – Extend leg to sky grasping toes
  • Side crow – Press up to hover knees above ribs
  • Headstand – Invert using wall for balance support
  • Dancer’s pose – Stretch back grasping foot behind you

Match poses to your experience and energy levels. Any gentle stretches done with awareness benefit body and mind.

Frequently Asked Questions:

Q: How is bed yoga different than mat yoga? A: It’s slower paced with a restorative focus and using support of a soft surface. Poses are modified versions done reclined.

Q: Who can practice yoga in bed? A: Anyone! It’s accessible for all ages and levels. Those with limited mobility benefit from gentle joint movements.

Q: Do I need special equipment for yoga in bed? A: No, but having 2-3 pillows, yoga blocks and bolsters provides helpful propping options.

Q: What time of day is best for bed yoga? A: Anytime – it can energize you in the morning or wind you down before bedtime.

Q: Are inversions safe to do during yoga in bed? A: Modified restorative inversions like legs up the wall can be safely performed, but avoid handstands or headstands unsupervised.


Escape the demands of gravity during yoga flows adapted for the coziness of bed. Relax tense areas, gain flexibility, and restore mind and body without leaving your blankets and pillows. Convenient bed yoga sequences help maintain your practice while traveling or whenever a rest day is called for. By using your cushioned mattress surface for support and props for appropriate alignment, you can customize gentle stretches for your experience, needs, and mood. Drift off to dreamland feeling nurtured from head to toe after a few restorative asanas in your comforting nest.


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