Yoga in Bed: for Gentle Waking and Relaxation

Sometimes with work, school, or social obligations, there just doesn’t seem like there is enough time in the day to allow for a yummy hour-long yoga session. But when the day is just too crammed, I feel guilty to have to put yoga on the back-burner (nor do I want to!), so instead a creative 5-minute solution that I’ve plugged into helps me to still get my daily dose of yoga even on those busy days: yoga in bed.

Whether it’s a lazy Sunday or restless Monday morning, getting out of bed is practically impossible no matter how many times my alarm goes off. And after a long day of rushing around (especially if you work in a busy newsroom like I do!), the stress doesn’t seem to slip away easily when trying to fall asleep at night. So to wake up the muscles and brain or relax the mind and calm down on hectic days, here are two 5-minute yoga sequences specifically designed to do in bed.

Daytime for Sleepyheads Yoga Routine
Roll over, pull off the covers, and welcome in that sunshine! Take a few moments first to place your hands on your abdomen and breathe in and out, coming into the gentle pattern of your breath. Next, stretch out your legs and turn your ankles inward then outward five times. Circle your ankles to the right five times and then to the left five times. Stretch your arms over your head and feel your torso stretch as your body begins to come alive. Bend your left leg and place your right ankle on your left knee. Lift your left foot off the bed and place your hands folded together underneath your left knee. Repeat on the other side.

Come into Happy Baby by grabbing onto the insides of both feet with your hands. Have legs up with knees bent.

Release legs onto the bed and straighten them. Come into fish pose by lifting your pelvis and placing your hands (palms down) underneath your buttocks. Make sure your forearms and elbows are tucked next to your side. Breathe in and lift your upper torso and head away from the bed and then slowly release your head back down.

Release out of fish and raise your torso up, stretching over your legs to touch your feet (it’s okay if your knees bend).

Then bend your right leg and place your right foot on the other side of your left leg. Hook your left elbow onto your right knee and twist your torso to the right. Repeat on the other side.

Bend your knees and pull your feet toward your pelvis to come into bound angle pose. Fold your torso over and stretch your arms out in front of you.

Lift back up and come onto your hands and knees for Cat and Cow poses. Breathe in and lift your head forward, as your stomach drops downward. Breathe out and curve your back upward. Repeat this five times. Come into sitting and finish with Breath of Fire for vitality and energy.
Bedtime for Insomniacs Yoga Routine
Begin with a round of Lion’s Breath to release built-up tension.
Come into child’s pose with your knees bent and torso folded over and arms extended. Slowly come into your breath.

Lift your torso back up and come into reclining hero pose (supta virasana) next. Inhale and have your inner knees sitting closer together while your feet are wide apart. Rest your buttocks between your feet. Exhale and lower your torso to the floor, first using your hands then forearms and elbows for support. As you lower placed your hands on your lower back and push the flesh down toward your tailbone. Stay in this pose for up a few minutes.

Come out of the pose by pressing your forearms into the bed and then come up onto your hands. Lift your torso back to a kneeling position using your hands.

Straighten your legs in front of you and fold your torso over to touch your feet. After a few breaths, lie back down and bend your knees pulling your feet towards your pelvis to come into reclining bound angle pose. Place your hands on your stomach and focus on the gentle rhythm of your breath.

Then bend your right leg and fold it over your left. Extend your right arm out and turn your head to look over at your right hand. Stay here for a few breaths and then repeat on the other side.