Yoga you can do in bed offers a gentle way to integrate mindful movement into the start or end of your day. This practice, often called “bed yoga,” removes the barrier of needing a dedicated space or changing clothes, making it convenient for those with limited mobility or time constraints. Utilizing the mattress as a supportive surface, this low-impact yoga allows for deep relaxation and subtle, activating stretches. It provides immediate convenience, transitioning directly from sleep to movement or from the day’s activities to rest without leaving the comfort of the covers.
Establishing the Mind-Body Connection
Before any physical movement begins, establishing a connection with the breath is the first step in a bed yoga practice. Focusing on diaphragmatic breathing, or “belly breathing,” activates the parasympathetic nervous system, commonly known as the “rest and digest” system. This deep, slow breathing lowers the body’s stress response and decreases the heart rate. By placing one hand on the chest and the other on the abdomen, the practitioner ensures the belly rises on the inhale and falls on the exhale, facilitating this calming physiological shift.
Practicing on a mattress presents a unique challenge, as the soft surface can compromise stable alignment. The inherent sinking of a bed can place strain on the spine and joints, especially in poses that require balance or weight-bearing. Using props, like firm pillows or folded blankets, underneath the hips or knees helps maintain a more neutral spinal position and provides necessary joint support. Before starting, shift awareness from external distractions to the internal sensations of the body and breath. This moment of mindfulness anchors the practice, preparing the mind for the gentle movements that follow.
Morning Wake-Up Flow
The morning flow gently mobilizes the joints, increases circulation, and activates the body for the day ahead. This sequence begins lying on the back with small, controlled movements of the extremities. Start by performing simple ankle and wrist rotations, slowly circling them five times in each direction to release stiffness accumulated during the night. The motion helps to lubricate the joints by encouraging synovial fluid production, reducing morning aches.
Next, hug both knees into the chest (Apanasana) to compress the abdomen and gently stretch the lower back muscles. This action helps to decompress the lumbar spine after a night’s rest. Release the knees and extend the arms out to the sides in a ‘T’ shape, then let the bent knees fall slowly to one side for a gentle supine spinal twist. The soft mattress encourages a more passive twist, mobilizing the vertebrae.
Hold the spinal twist for five to ten breaths on each side. To release tension in the hips and glutes, move into a gentle Figure-Four stretch (Reclining Pigeon) by crossing one ankle over the opposite thigh. Use the hands to gently draw the uncrossed knee toward the chest, feeling the stretch deep in the outer hip of the crossed leg. Finish the sequence with shoulder rolls, gently shrugging the shoulders up toward the ears and then rolling them back and down, releasing tension that may have settled in the upper body overnight.
Evening Relaxation Sequence
The evening sequence focuses on releasing physical tension to facilitate the transition into deep sleep. This routine utilizes supported positions held for longer durations. Begin with a restorative supported Bridge Pose variation by lying on the back with the knees bent and feet flat. Gently lift the hips just enough to slide a substantial pillow or blanket roll underneath the tailbone. Elevating the hips slightly promotes venous return from the lower extremities, which can relieve heaviness and swelling in the legs.
An effective pose for calming the nervous system is a modified Legs Up the Wall. Lie near the headboard or footboard and rest the legs vertically against it. This inversion helps with lymphatic drainage and gently stretches the hamstrings. Remain in this supported inversion for three to five minutes, allowing the body to fully settle and the breath to deepen naturally. The use of props minimizes muscular effort, shifting the focus entirely to passive surrender.
Conclude the practice with a supported Savasana (Corpse Pose). Lie flat on the back and place pillows under the knees and arms to support the natural curves of the body. The goal is to achieve complete stillness and comfort, maximizing the body’s ability to relax. Before drifting off, practice the 4-7-8 breathing technique: inhale quietly through the nose for a count of four, hold the breath for a count of seven, and exhale audibly through the mouth for a count of eight. Repeating this cycle five to eight times slows the heart rate and calms the mind, preparing the body for a restful night.