Whether you’re wishing for a relaxing night’s sleep or having a hard time getting out of bed in the morning, these simple yoga poses you can do in bed are perfect for strengthening your body, helping you with any soreness or pain and feeling your best every day!
Forward bend pose
This seated forward yoga pose helps stretch your shoulders, spine, and hamstrings, which is the perfect way to stretch, especially in the morning!
Start by sitting on the bed, legs in front of you, stretch your spine by sitting as tall as possible. Then, place your hand on your feet (or shins if you’re not flexible enough) and take deep breaths while you elongate your back for about 30 seconds.
Bow pose
The bow pose is yet another great way to stretch in bed, in targets your abs, chest, neck, and back muscles.
Lie in bed face down and bend your knees up while holding your ankles, then lift your heels to stretch your thighs upwards while lifting your head and chest at the same time. Push your shoulders back and hold the position for 30 seconds while focusing on your breathing.
Bridge pose
Another way to help stretch your neck, spine, and legs is with the bridge pose. This time lay on your back with your knees bent and feet on the bed. Rest your arms on your sides with palms on the bed, and with your chin touching your chest, take a deep breath, and raise your back. Keep your legs in place and tighten your buttocks as you exhale.
Try to push your hands against the bed to raise your back as high as possible. Hold that position for 30 seconds while taking deep breaths.
Cobra pose
This pose is great if you suffer from back issues because it helps strengthen your vertebral column, abdomen, and shoulders. Lie face down on your elbows with the palm of your hands flat on the bed. Raise your chest and shoulders while stretching your abs. Focus on stretching your upper back and take deep breaths with your shoulders relaxed. Hold the position for 30 seconds. You can extend your arms to lift your chest further if you can.
Puppy pose
This one is perfect to practice on your bed at night time. It stretches your back, shoulders and helps relieve bloating. On your bed, get into an all-fours position, knees, and shoulders apart. Slowly push your body behind while keeping your hands forward, place your head down, relax your shoulders, and keep stretching your back while taking deep breaths. Hold this position for 30 seconds.
