Yoga in Bed: 10 Gentle Exercises for Morning and Evening
10 Exercises for a Mindful Morning and Evening Routine
Do you feel tired in the morning and find your body still quite stiff? Do you have trouble winding down in the evening? Then yoga in bed is just right for you. Yoga is the practice that helps us cultivate a calm mind. Morning and evening are the ideal times for a mindful yoga practice. Start your day with a clear mind and let go of stress to drift off into a restful sleep.
In this article, you’ll learn the best yoga exercises for bed and how to establish a yoga routine for waking up and going to sleep.
Exercises in bed before getting up
A daily yoga practice may sound like a big time investment to many, but it can be quite simple. You don’t have to do 108 Sun Salutations at sunrise. In less than 10 minutes, you can start your day feeling energized without even getting out of bed. We’ve put together a morning yoga routine for you that will help you mobilize your entire body and shake off that morning stiffness. These exercises in bed before getting up are perfect for starting your day in a good mood, with plenty of energy, and a clear mind.
Yoga Poses for Morning Yoga Before Getting Out of Bed
These 5 poses (asanas) are ideal for morning yoga in bed. Hold each pose for about one minute or 10 breaths. In less than 10 minutes, you’ll start your day mindfully and full of energy.
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Reclining Twist (Supta Matsyendrasana)
Start on your back. Bend one leg at a 90-degree angle and place the knee on the opposite side of your body on a pillow or a BLACKROLL®. Use your lower hand to hold your bent knee down. Extend your upper arm and rotate backward from your thoracic spine and shoulder toward the floor. Let your gaze follow your rotating arm. Repeat this movement for one minute on each side. This spinal twist helps release tension throughout the entire back.
Cat-Cow (Majariasana)
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone toward the ceiling (Cow Pose). Then exhale and round your spine, tucking your chin toward your chest and bringing your tailbone toward your knees (Cat Pose). Repeat this flow for several breaths to mobilize your spine and release tension.
Threat-the-Needle (Urdhva Mukha Pasasana)
Start on all fours. You don’t necessarily need a foam roller for this exercise. Begin on your hands and knees, then lift your right arm toward the ceiling. Exhale and bring your right arm under your left arm. Hold the position for one breath, then release. Repeat this spinal mobilization for one minute on each side.
Sleeping Pigeon (Kapotasana II)
Bring one leg in front of your body. Bend the knee at a 45° to 90° angle. Extend the other leg behind your body. Press your pelvis toward the floor on the side of the extended leg. If possible, rest your head on the back of your hand in front of you. If you feel pain in your knee, the angle of the front knee is too obtuse. In this case, pull your foot toward your hip. To make the exercise easier, you can place a pillow under your buttocks.
Seated Side Bend (Parsva Sukhasana)
Start in a cross-legged position. You don’t necessarily need a foam roller for this exercise. Extend your left arm over your head while leaning your upper body to the right. Hold this position and switch sides after one minute or 10 breaths.
Yoga in Bed to Help You Fall Asleep
Yoga exercises have a naturally calming effect and help prepare the body and mind for relaxation and rest. Gentle yoga has a positive impact on the part of the nervous system responsible for rest and recovery (the parasympathetic nervous system). When the parasympathetic nervous system is activated, heart rate and blood pressure decrease. Through mindful practice, we can free our bodies from stress and find peace.
YogaPosesto Practice Before Bed
These 5 yoga exercises before bedtime will help you release the tension of the day and put your body into a state of rest. Before you begin, get ready for bed and turn off the lights. This way, you can transition directly from yoga to sleep in bed without any trouble. Hold each pose for about 2–3 minutes and relax into the yoga pose. Breathe so that your abdomen gently rises and falls. Holding the poses for longer helps calm your nervous system.
Heart Pose (Anahatasana)
Start on all fours. Place your arms on a pillow or a BLACKROLL® in front of you. Lower your chest toward the floor between your arms. With each exhalation, let your chest sink a little deeper toward the floor.
Reclined Big-Toe Pose (Supta Padangusthasana)
Lie on your back and place a yoga strap around the back of your head. Wrap one leg around the other end of the strap and gently straighten it. Hold the stretch in your neck and the back of your thigh. The tighter you adjust the yoga strap, the more intense the stretch will be. Hold the asana for 2–3 minutes before switching sides.
Eye of the Needle (Sucirandhrasana)
Start on your back and bring both legs up. Place your left lower leg on top of your right thigh. Grasp the back of your right knee or your shin and pull the leg toward your abdomen. Hold the position and switch sides after 2–3 minutes. This exercise is wonderfully relaxing for the glutes and lower back.
Cat Tail
Start on your back and draw your right knee toward your chest. Rest it on a pillow or a BLACKROLL® on the opposite side. Place your left hand on your right knee and bring your left heel toward your buttocks. Grasp your left heel with your right hand and try to relax further into the pose with each exhalation. Switch sides after 2–3 minutes. This twist is wonderful for balancing the body and mind.
Reclining Butterfly (Supta Baddha Konasana)
Lie on your back and bring your feet to your chest. Bring your heels together and let your knees fall outward. Alternatively, you can place a SUPER BAND over your knees to deepen the stretch even further. Close your eyes and relax even more into the asana with each exhalation. After 2–3 minutes, settle into your preferred sleeping position. Good night!
Yoga While Lying Down: Benefits of Yoga in Bed
Benefits of an Evening Yoga Routine
- Deeper Relaxation
Yoga while lying down helps you bring your body into a state of rest. In our modern society, many people’s bodies are in a stressful “fight-or-flight” state. Calming yoga exercises help you soothe your nervous system. When we’re relaxed, our blood pressure drops and we have lower levels of the stress hormone cortisol in our system. A regular yoga routine can help alleviate stress-related symptoms such as weight gain, anxiety, and insomnia.
- Better Sleep Quality & Fewer Sleep Problems
A regular yoga practice can be more effective than taking pharmaceutical sleep aids. Mindfulness practice can help you fall asleep faster and sleep more soundly. Research shows that yoga and other mind-body exercises, such as qigong, can be effective in treating insomnia and improving sleep quality.
Benefits of a Morning Yoga Routine
- Relieves morning stiffness
Have you ever noticed how a dog starts with a Downward-Facing Dog pose after getting up? Almost every mammal moves after sleeping. If we briefly stretch our bodies after waking up, we can release fascial adhesions that have formed overnight.
- Improves your mood
A morning mindfulness practice can help you release happiness hormones. If you move your body for just a few minutes first thing in the morning, you’ll lay the foundation for a happy and productive day.
- Better Focus for the Day
A morning yoga practice clears your mind. In this state, you can concentrate better. You’ll find that you can work with maximum efficiency in the morning.
"It’s the little moments of mindfulness that brighten your day and transform your life. Starting or ending the day with yoga is like a gentle hug from ourselves, reminding us of who we truly are."
Stefan Schneider, Movement & Mindfulness Coach
Types of Yoga Suitable for Bedtime
Not every style of yoga is equally suitable for bedtime, as some styles energize the body while others have a calming effect. If you practice yoga in the evening before bed, you should choose a style that helps your body wind down. Hot yoga and Vinyasa Flow get your circulation going and are therefore not the best styles for bedtime. Gentle Hatha yoga, Yin yoga, or Yoga Nidra are better suited. Listen to your body—it will give you direct feedback on whether your yoga practice is energizing or calming you.
Tips for Practicing Yoga in Bed
These tips can help beginners practice their first yoga session in bed:
- Start simple: Memorize a few poses or print them out and keep them in your nightstand. Ideally, avoid bringing your phone into the bedroom.
- Set your alarm a few minutes earlier: If you think you don’t have time for yoga, simply set your alarm 5–10 minutes earlier. You don’t need to spend a lot of time on your morning bed yoga, but take those few minutes to start your day with more energy. If possible, avoid using the “snooze” function on your alarm.
- Practice with mindfulness: What sets yoga apart from gymnastics is mindfulness. Whether you’re doing bed yoga in the evening or in the morning, give your full attention to your physical sensations or your breath. If your mind wanders, gently bring your focus back.
- Wear comfortable sleepwear: When you practice yoga in bed, you should either go to sleep right afterward or get up, depending on whether it’s morning or evening. It’s best to wear comfortable sleepwear. If you sleep naked, you can keep a T-shirt on your nightstand so you don’t get cold while doing your morning yoga exercises in bed.
- Set an intention: If you’re doing yoga in bed in the morning, take a brief moment at the end to set an intention for your day. Think about what you’d like to accomplish that day.
Conclusion – Yoga in Bed
Whether you practice in the morning or in the evening, yoga in bed is a great way to incorporate mindful movement into your daily routine. It doesn’t require a high level of discipline—just a few minutes of your time each day. If you make it a habit, you’ll feel how yoga helps reduce stress and positively impacts your well-being.
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