How to Do Yoga in Bed

Here you can get information about How to Do Yoga in Bed. Yoga are often both invigorating and relaxing. For this reason, many people enjoy yoga in bed when they’re waking up and falling asleep. There are a spread of yoga poses which will be done safely from bed.

Starting the day by allowing yourself to take a few energizing stretches and some yoga moves can help you retain your focus throughout the day and increase your productivity.

Table of Contents

Wide Child’s Pose

Start on all fours, together with your hands under your shoulders and your knees under your hips. Keep your hands where they’re, and sit your hips back and on your feet. Keep your toes together, and open your knees as wide as you comfortably can. Keep the arms reaching forward to stretch through the shoulders. Take a couple of breaths during this position. If you’d like, walk both hands over to the proper for a couple of breaths, then over to the left for a couple of breaths—to stretch out the obliques.

Cat Pose

Stay on high-low-jack, together with your hands under your shoulders and knees under your hips. Exhale as you round your spine up toward the ceiling to twist your chin to your chest, and pull your belly button into your spine. Specialize in stretching between the shoulder blades, also because in the lower back. Hold or run through that position for about 30 seconds—stretching and lengthening the spine.

Seated Spinal Twist

Sit cross-legged, and lengthen your spine toward the ceiling. (You may even want to take a seat on a firm pillow or folded blankets, if your hips are really tight.) Keep both hips grounded on the bed as you twist toward your RIGHT. Place your left on your RIGHT knee, and gently use it to assist you deepen the stretch. Hold for 30-60 seconds, then repeat on the opposite side.

Seated Side Bend

Stay seated and slide your right onto the ground as you extend your LEFT arm overhead. Inhale and reach your fingers up towards the ceiling. Then exhale and reach up and over to the proper, stretching the left side of your body. Consider reaching your LEFT hip down into the bed, and expand through your LEFT lungs and ribs. Hold 30-60 seconds, then switch sides.

Forward Fold

Start by sitting on your mat together with your legs extended straight ahead of you. Lengthen through your spine, sitting as tall as you’ll. Reach your arms ahead of you to grab a hold of your feet, or place them on your shins. Lengthen through your spine the maximum amount as possible—instead of just collapsing down toward your legs.

Bend your knees the maximum amount as necessary to stay your back flat.

Stay within the same seated position together with your legs extended ahead of you, and permit your back to stretch gently over your legs. Stay folded forward for 30-60 seconds—breathing deeply and feeling the stretch of your spine and through your hamstrings.


Lie on your stomach, and place your elbows under your shoulders—with your forearms and palms flat on the ground. Engage your abdominal as you lift your chest and shoulders off the bottom. Specialize in extending through your upper back, not stressing your lower back. Confirm to draw your shoulders down your back, and relax your shoulders faraway from your ears. If your spine is pretty flexible, you’ll continue lifting the chest, and straighten the arm. Just confirm that the spine feels lengthened, not compressed.

Thread the Needle Pose

  • Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips. Place your shins and knees hip-width apart. Center your head during a neutral position and soften your gaze downward.
  • On an exhalation, slide your right arm underneath your left arm together with your palm facing up. Rest your right ear and cheek on the bed, then gaze toward your left.
  • Keep your left elbow lifting and your hips raised. Don’t press your weight onto your head; instead, adjust your position, so you are doing not strain your neck or shoulder.
  • Soften and relax your lower back. Allow all the strain in your shoulders, arms, and neck to empty away.
  • Hold for up to at least one minute. To release, press through your left and gently slide your right out.

Health Benefits

  • Gently compresses the muscles of your upper chest.
  • Opens the upper and outer muscles of your shoulder.
  • Detoxifies and calms your body with the slight twist.
  • Sends fresh blood to your upper extremities.

Supta Virasana

  • Place your hands by your sides.
  • Exhale and lean backward toward the bed.
  • Take your weight onto your hands, then your elbows and forearms.
  • Once you are leaning on your elbows, put your hands at the rear (on the pelvis)
  • Now release the buttocks and lower back by pushing yourself downward toward your tailbone.
  • You’ll finish reclining by going onto the bed or by reclining onto a support. If you’re using blankets for support, make sure that you’ve got a minimum of two of them at an equivalent height. This may help to support your spine while you’re moving downward.
  • Hold this posture for about 30 seconds and up to 1 minute.

Health Benefits

  • It helps the gastrointestinal system to function better and improves digestion.
  • The tendons, ligaments and lots of smaller muscles within the knee also are stretched during this posture.
  • It helps to alleviate tired legs.
  • This pose is additionally useful because it helps to alleviate menstrual pain symptoms.
  • It stretches the abdomen, ankles, deep hip flexors and thighs also.


  • Lie on your back. As you recline on your bed, place your feet spread slightly aside from one another. Put your arms at your side together with your palms facing up. Your fingers should be curled naturally.
  • Tighten and lift your legs. Inhale deeply as you tense your body. Tighten your buttocks and lift your legs slightly off the bottom.
  • Relax your body. Exhale, breathing inward as you release the pose. Lower your legs and unclutch your fist as you relax

Health Benefits

  • Calms the brain and helps relieve stress and mild depression.
  • Relaxes the body.
  • Reduces headache, fatigue, and insomnia.
  • Helps to lower vital sign.


  • End the exercise with a meditation if you’ve got the time.
  • Hear soothing music to urge you calmed and further relaxed.
How to Do Yoga in Bed

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