Yoga is a natural way to settle your mind and ease muscular tension, both of which inspire a more restful night's sleep. So leave your mat rolled up in your yoga bag and hop in bed instead! Follow this 11-pose sequence from start to finish, or pick and choose the poses your body needs.
Be sure to move pillows and bulky comforters out of the way so you have a flat, safe, and comfy surface to stretch on. Then in the morning when you open your eyes refreshed and full of energy, repeat this sequence before hopping out of bed to warm up your muscles and gently wake up your mind.
Happy Baby
This is the perfect pose that doesn't require a lot of effort, but will offer a wonderful stretch for your tight hips and lower back [2].
- Lie on your back, bend your knees, and hold onto the outside edges of your feet with your hands. Gently use your upper body strength to pull your knees toward the bed.
- Stay like this for five deep breaths, then release.
Reclining Straddle
This pose feels amazing if you have a tight lower back.
- Lie on your back, hold onto your big toes and straighten your legs out as wide as you can.
- Keep your head and shoulders relaxed on the bed, enjoying this stretch for five deep breaths.
Reclining Big Toe
Reclining Big Toe pose will increase flexibility in your hamstrings as well as strengthen your core.
- Lying on your back, lift your left leg into the air. Lift your torso off the bed and hold onto your big toe with the first two fingers and thumb of your left hand. If you can't reach your toe, hold your ankle, calf, or behind your thigh.
- Keeping your torso lifted will engage your core, but if you want to enjoy a more relaxing stretch, rest your torso on the bed.
- Hold for five breaths and then repeat on the right side.
Half Wheel
This pose will increase flexibility in your spine and shoulders while also toning your thighs.
- Lie on your back with your knees bent and your feet planted as close to your bum as possible. Press into your feet and shoulders and lift your hips into the air, supporting your weight by placing your hands on your lower back.
- Enjoy for five breaths.
Knees to Chest
- Lie on your back, bending your knees into your chest and clasping your hands around both shins.
- Gently pull down to increase the stretch in the lower back. Nod your head from side to side.
- Relax like this for five breaths.
Reclining Spinal Twist
Spinal twists always feel amazing.
- While on your back, cross your left knee over your torso to the right as you extend your right leg to the floor.
- Extend your arms out in T position, and turn your head to the left.
- Hold here for at least five breaths, feeling your spine lengthen and twist.
- Use your abs to lift your knee back to center. Hug both knees in and then switch sides, crossing your right knee over your torso to the left side. Gaze to the right, relaxing for another five breaths. Then hug both knees into your chest.
Butterfly
If your hips and lower back need some attention, you'll love Butterfly pose [3].
- Sit with your knees bent and the soles of your feet together. With a straight spine, fold forward over your legs, resting your hands on your feet, your knees, or on the bed in front of you.
- Stay like this for five deep breaths and then sit up.
Pigeon
Pigeon pose [4] is essential for opening tight hips and hip flexors.
- Bend your right knee and extend your left leg behind you. Place your hands on your hips and gently arch back.
- To make this pose more relaxing, fold your torso over your front leg. Place your arms on the bed and rest your head on your forearms.
- Hold like this for five breaths (or more if you love it), and then repeat Pigeon with the left knee in front.
Cobra
This pose feels great on your back, chest, and abs.
- Lie on your belly placing your forearms on the bed so your elbows are underneath your shoulders. If it feels OK, lift the elbows off the bed.
- Keep your hips resting on the bed as you gently press your chest away from your hands.
- Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
- Stay here for five breaths and then lower your torso back to the bed.
Bow
Bow pose increases flexibility in your spine [5], and offers a great stretch for tight shoulders.
- While lying on your belly, bend both knees, reach your arms behind you, and hold onto your ankles. Use your leg muscles to press your feet back and give height to your torso.
- Stay like this for five breaths and then release.
Child's Pose
Practically the definition of relaxing, Child's Pose allows you to bring your awareness inward [6], and also releases tension in your lower back.
- Bend your knees, and sit on your heels with your shins resting on the bed. Fold forward over your thighs and completely relax, either with your arms by your legs or extended in front of you.
- Hold for as long as you want and when you're ready to come out, gently sit up.