Yoga In Bed Workout: 5 Easy Yoga Exercises You Can Do In Bed

This post may contain affiliate links. If you purchase through these links, we may earn a small commission at no additional cost to yourself.

Yoga in bed?! …Why not?

Nowadays, people are always in a hurry to get things done. And sadly, this sometimes involves vital aspects of everyday life — such as diet, exercise, and other activities that promote health and happiness.

But if we choose to become more aware of our real needs and take the time to listen to our bodies, they will speak to us.

You most likely want to stay as happy and healthy as possible throughout your existence. What’s the best way to achieve this?

Organic, natural foods are a big part of maintaining a healthy mind and body. If you’re interested in eating clean to support your healthy lifestyle, read more about cruise control diet to get a few recipe ideas, as well as some useful pieces of advice on portion control and meal timing.

Watching what you put inside your body isn’t the only thing that you can do. Sustained physical activity is another thing that you need to incorporate into your life.

It’s no secret that regular exercise is an important part of leading a happy and healthy life. And if you relax while exercising, that’s even better for your well-being.

Yoga certainly takes the cake as being the best of both worlds.

And when you add the fact that you can do it from the comfort of your own bed, things start to look up even more!


5 Simple Ways To Do Yoga In Bed

Regardless of whether you want to start your morning well or soothe your body and mind right before you go to sleep, yoga in bed is a great choice for any time of day.

And while you can’t attempt more complicated poses there (due to lack of stability and other factors), there are still plenty of easy yoga moves you can do from bed.

Here are the best 5 easy yoga exercises that you can do in bed…


#1 – Wide-Legged Child Pose

Start your in-bed yoga routine with the Wide-Legged Child pose, also known as Balasana in Sanskrit.

Here’s how to do it:

  • Begin in a kneeling position, then lower the bottom half of your body between your feet.
  • Extend your arms and torso in front of you — ensuring that they are somewhat parallel to your thighs.
  • Your forehead should be resting on the bed for the entire duration of the posture. Hold it for 30 seconds up to 1 minute, and breathe deeply in and out while doing so.


#2 – Seated Forward Bend Pose

Now, you are ready to transition seamlessly into the next segment of your morning or nighttime yoga session: the Seated Forward Bend pose. It’s also called Paschimottanasana.

Here’s how to do it:

  • Raise your upper body, sit down on the bed and stretch your legs in front of you to move into the Forward Bend.
  • Fold forward and reach for your heels, toes, or shins — depending on how flexible you are. (TIP: If the back of your legs starts feeling tight, bend your knees to make this position easier to handle.)

This position is great for unwinding and relaxing because it cools the body — so make sure to hold it for at least 1 full minute, if not a bit more. Inhale and exhale deeply and focus on the latter because it deepens your stretch even further.

This will work wonders for your back and shoulders in the long run.


#3 – Legs-Up-The-Wall Pose

After a long and demanding day, all you want to do is put your legs up and relax, right?

Well, with the Legs-Up-The-Wall pose (or Viparita Karani), you can take the expression literally. The transition is quite simple.

Here’s how to do it:

  • Sit on your bed near the wall.
  • Lower your upper body and place your feet on the wall — using it for support to keep your feet upright.

According to Vyda Bielkus, co-founder of Health Yoga Life in Boston, this particular pose is a “time out for adults” of sorts. It makes room for some mid-session meditation, and it straightens your back as well. Furthermore, it relieves the tension in your legs, which makes it an appropriate posture for people working on their feet all day.


#4 – Happy Baby Pose

After you’ve taken your feet down, it’s time for the Happy Baby pose or the Ananda Balasana.

If your hips are tight and your lower back is stressed, this is the perfect posture to relieve some of that pressure and provide these areas of the body with a lovely stretch. And it’s fairly easy to execute as well.

Here’s how to do it:

  • Bend your knees while lying on your back and hold the outer edges of your feet using your hands.
  • Gently pull your knees towards the bed using your upper body strength only.
  • Take 5 deep breaths while holding the position, then release.

If you feel the need for some additional soothing, repeat once or twice more.


#5 – Seated Meditation Pose

What better way to end any yoga routine than through a well-deserved meditation?

The most straightforward method for that is through the Seated Meditation pose.

Here’s how to do it:

  • Sit down on the bed and cross your legs comfortably.
  • Cup your palms in your lap and use a few pillows for back support if necessary.
  • Then, adjust your breathing so that your inhales and exhales are even — and close your eyes.
  • As you breathe in, think to yourself, “I am calm.”
  • Then, say “I invite peaceful rest” to yourself as you let that breath out.

Do this step for as long as you like. Your endgame should be relaxation and comfort, not getting it over with in the shortest time possible.


Final Thoughts…

Although yoga exercises are traditionally done on a mat while wearing workout clothes, there’s nothing stopping you from attempting some easy yoga moves while in bed with your pajamas on.

The bottom line: your body will thank you!


Our guest writer, Luke, is currently studying Sports Journalism. He is most passionate about the mind-body relationship, how motivation shapes our bodies, and how we draw energy just from one simple thought.

  • Save


Professionally, I pursued my Masters Degree in Family Therapy at Texas Tech -- where I obtained invaluable expertise and experience helping people with a wide variety of physical and emotional health issues. Personally, I think it's useful when people realize that they're not the only one going through a difficult time. So any time that I think my personal health experiences would be helpful to someone else going through the same thing, I will share my story here. With health issues that I've personally experienced (like Endometriosis, Lyme Disease, Hysterectomy, Skin Cancer, Ganglion Cysts, Autism, and other topics that very few people enjoy talking about) and health products that I've found beneficial (like sleep aids, essential oils, and medications)... I do my best to provide my own raw and honest firsthand experiences that I think others would appreciate hearing about and (hopefully) find helpful. I'm grateful that I have a number of friends who have also been willing to share their very personal stories here -- regarding their own physical and emotional health. When I'm not writing about health topics, you will find me sharing Good News & Fun Times as publisher of The Fun Times Guide (32 fun & helpful websites).

Recent Posts

Share via
Copy link
Powered by Social Snap