Yoga is a discipline that people of all ages and body types can enjoy. But to some, yoga can be a little physically challenging — not to mention intimidating.
However, you don’t need to be a human rubber band to enjoy the many benefits of yoga — like meditation, which can help lower blood pressure, relieve stress, and improve memory.
In an exclusive guide below, we go through 10 simple yoga poses that you can do right on your bed!
These “bedtime yoga” positions are the perfect nighttime routine, as they can ease stiff muscles and stressed minds.
Jessica Matthews, assistant professor of exercise science at Miramar College in San Diego, suggests finding the right type of stretches before you dive in. “One of the most important things is taking great care to understand what your body needs,” she said.
So, although these stretches are relatively gentle, it’s important to speak first to your doctor before starting a new exercise regimen.
Scroll down to check out these easy bedtime yoga poses, and let us know what you think in the comments below!
Pose #1: Mindful Meditation
This pose is ideal for those who want to spend a few minutes in quiet reflection before hitting the hay.
Start by sitting in a comfortable, cross-legged pose on your bed. Sit up to lengthen your spine, relax your arms, and take three deep breaths.
Try your best to clear your mind and focus on your deep breathing — though it might take time to quiet your mind.
Pose #2: Forward Bend
The forward bend is great if you want to get in one last comprehensive stretch before bed.
Sit up on your bed and slowly fold your body forward, then gently reach your fingertips toward your toes.
If you can’t reach your feet, stretch for your ankles, shins, or thighs — whatever is the most comfortable.
Focus on exhaling, as it will help you deepen your stretch.
Pose #3: Child’s Pose
Kneel on your bed, with your toes together behind you, then spread your knees hip-width apart.
Slowly, lean down until your lying down between your thighs.
Stay there for as long as you feel comfortable, taking deep and focused breaths.
Pose #4: Winding Down Twist
This pose really does wonders to stretch your spine and upper body.
Start by sitting cross-legged on your bed, and put your right hand on your left knee.
Put your left hand on the bed behind you, and gently twist your body to the left. Twist your head so you’re gazing across your left shoulder.
Breathe deeply, then slowly return to the center. Repeat the twist with the other side of your body.
Pose #5: Reclining Goddess
This pose is one of the most relaxing poses on this list — because you’ll be lying completely flat on your bed!
Start by lying down on your back, and bend your knees. Press the soles of your feet together, and just let your legs hang on either side of you.
Simply let your arms fall to your side. If you start to feel cramping or any strain on your lower body, place a pillow or two underneath each knee, to elevate the legs.
Pose #6: Legs On The Wall
This is an especially meditative posture.
“Doing this inversion will ease tension in your legs,” said Vyda Bielkus, a yoga instructor and cofounder of Boston’s Health Yoga Life. “People who have a hard time meditating may find this an easier way to clear their minds,” he told the Huffington Post.
Sit on your bed facing the wall. Lie back, and extend your legs up onto the wall.
Let your arms rest by your sides, with the palms facing up. Breathe gently, and feel the stretch in the back of your legs.
Pose #7: Rock-A-Bye Roll
This is a calming pose, but a pretty physically stimulating one as well. It’s similar to the popular “happy baby pose,” in that both legs are up in the air and angled toward you.
Lie on your back and hug your knees inward to your chest.
Cross your ankles together and wrap your arms around the shins. Rock your body forward to sit up, then roll back, exhaling as you do so.
“Find a still point in your body and focus on driving the rail bone down,” said instructor Bielkus. “This will elongate the lower back and allow the hips to stretch.”
Pose #8: Pigeon Pose
This pose is one of the more physically intense ones (as far as bedtime yoga stretches go), but it does absolute wonders for tired legs.
Start on all fours, keeping your hands shoulders-width apart.
Bring your left knee forward, between your hands, and stretch your right leg behind you on the bed. Exhale, and fold your body forward over your left knee.
Stay there for as long as you feel comfortable. Do this for a couple of minutes if possible, then switch to the other side.
Pose #9: Easy Supine Twist
This stretch is perfect to do in the mornings, right before you hop out of bed and get ready for the rest of your day.
Lie on your back and hug your knees gently to your chest. Hold your legs behind the knees with your left arm, and bring your knees down to the bed on your left side.
Let your head follow, and look to your left. Stay here for a little while, then repeat on your other side.
Pose #10: Fish Pose
This stretch may be a little intense at first, especially to those who may have sore backs. But it’s definitely an interesting one!
Lie flat on your back, and scoot your hands underneath the hips. Then, lift your chest slowly, and slowly stretch your head backward.
Stay like this for a little while, then come back down, and repeat.
Please SHARE these gentle bedtime yoga poses with friends and family who have trouble sleeping!