Can You Practice Yoga in Bed? Yes, Here’s How to Get Started

You can squeeze in a few yoga poses first thing in the morning or just before you drift off to sleep at night. And you don’t even have to get out of bed. Gentle movement in the morning gets your body warmed up and ready to go. At night, easy stretching and deep breathing can help you relax and clear your mind for a good night’s rest. 

All yoga poses aren’t appropriate for a bed-based practice, but many are. When choosing safe bed yoga poses, pick moves that are right for the time of day. Avoid yoga poses that cause discomfort or require a firm, stable surface to perform safely. 

What are the benefits of doing yoga in bed?

Convenience and comfort are two of the top benefits of doing yoga in bed. No need to put on your yoga clothes, roll out a mat, or even stand up. And you’ll get many of the benefits of a standard yoga practice.

Doing yoga in bed morning and night offers the following perks.

Promotes mindfulness

Practicing yoga can help increase mindfulness. Mindfulness encourages you to be present in the moment. It allows you to notice your thoughts, feelings, and surroundings without judgment. A mindful yoga practice has been shown to lower stress and improve sleep.

Reduces stress

Ongoing stress can affect your body and mind, causing mood changes, trouble sleeping, and other symptoms. Fortunately, yoga is one of many ways to manage stress. It combines movement, breathing exercises, and mindful meditation. It may help relieve stress by:

• Lowering cortisol, a stress hormone

• Activating the parasympathetic nervous system, which helps your body relax

• Increasing mindfulness

Relieves tension

Everything from poor posture to awkward sleep positions can cause muscle tension. Doing gentle yoga stretches and deep breathing can help relieve tension.

If you wake up feeling stiff and achy, you can start your day with bed yoga poses to release tension. Gentle poses before bed can help relax your muscles as you prepare for sleep.

Improves sleep

Relieving stress and muscle tension with yoga could help you sleep better. Yoga has been linked to better, more restful sleep in many groups, including people with insomnia. Try adding soothing bed yoga poses to your nighttime routine.

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• Yoga for stress relief: Try these calming poses to manage everyday stress.

• Need to modify your yoga practice? Chair yoga is a great option. Seated poses can provide benefits like better flexibility and mood.

• Want to get better sleep? Try these sleep hygiene tips for more restful nights.

Helps you wake up

If getting out of bed in the morning is a struggle, a short bed yoga practice might help. As you stretch your muscles and move your body, you increase blood flow to your body and brain, which can increase alertness. Certain breathing exercises can also make you feel more energetic and ready to face the day.

What are the best poses for yoga in bed?

It depends on your goal. Active poses can help you feel energized in the morning. At night, easy stretching and deep breathing can help you relax and clear your mind for restful sleep. 

Try adding the following poses to your morning yoga routine.

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Knees-to-chest pose (apasana)

Give yourself a big hug in the morning with a knees-to-chest pose. It stretches the back and can increase range of motion in the spine.

• Step 1: Lie flat on your back with your arms at your sides. 

• Step 2: Exhale and bend both knees and pull them in toward your chest.

• Step 3: Clasp your hands around your shins or thighs, then gently hug your knees closer to your chest. 

• Step 4: Stay here and breathe slowly and evenly for several breaths. You can stay still or rock gently back and forth or side to side. 

• Step 5: Slowly exhale and straighten your legs to the mat. Relax your arms by your side.

Waterfall pose (supta dandasana) 

Waterfall is an inversion pose that brings your legs above your heart. This can help increase circulation, carrying blood from the legs back to your heart. You can reduce strain on your lower back by propping your hips up on a pillow. 

• Step 1: Lie flat on your back with your legs together and arms at your sides. Contract your core muscles. 

• Step 2: Exhale as you lift your legs straight up above you. Try to align your feet over your hips if it’s comfortable. You can leave a slight bend in your knees.

• Step 3: Hold your legs here for several rounds of controlled inhales and exhales.

• Step 4: Inhale as you lower your legs to the bed. 

Seated forward fold (paschimottanasana)

Try the seated forward fold as a transition from lying down to standing up. It stretches your hamstrings, calves, and back. You can sit on a pillow if it’s difficult to sit upright with your legs extended. You'll also get a slightly different stretch with raised hips. 

• Step 1: Sit up in bed with your legs extended in front of you. Keep your back straight and your neck in a neutral position.

• Step 2: Exhale as you bend forward at your hips, keeping your back straight.

• Step 3: Hold the sides of your feet or place your hands on your shins. The goal is to put your hands wherever you can reach without straining or rounding your back. 

• Step 4: Take several rounds of slow inhales and exhales, moving deeper into the pose if your flexibility allows. 

• Step 5: When you’re ready, return to your starting position.

Try these relaxing poses before bed.

Supine spinal twist (supta matsyendrasana)

The reclining spinal twist gently lengthens your spine and promotes relaxation. 

• Step 1: Lie on your back with your arms extended to the side, in line with your shoulders.

• Step 2: Bend your knees and put your feet flat on the bed hip-distance apart.

• Step 3: Exhale as you let your knees fall to one side, rotating at your midsection. Keep both shoulders in contact with the bed.  

• Step 4: Take several rounds of slow inhales and exhales, moving deeper into the pose if your flexibility allows. 

• Step 5: When you’re ready, return to the starting position. Then, repeat the posture on the other side. 

Reclined butterfly pose (supta baddha konasana)

Reclined butterfly pose stretches your hips and inner thighs. It’s also a good posture for deep breathing and meditation. 

• Step 1: Lie on your back with your arms at your sides, knees bent, and feet flat on the bed.

• Step 2: Open your knees and press your feet together, making a diamond shape with your legs. Let your knees fall out to the sides, and keep your legs relaxed. 

• Step 3: Place one hand on your chest and one hand on your belly. Take deep breaths, feeling your chest and belly rise and fall.

• Step 4: Stay here as long as you like. 

Corpse pose (savasana)

Corpse pose is the ultimate resting posture performed at the end of your yoga practice. Turn off your lights if you like, as you might even find yourself drifting off in the pose. 

• Step 1: Lie on your back with your arms extended at your sides and your legs slightly apart.

• Step 2: Allow your body to relax completely, letting your feet fall to the sides. 

• Step 3: You can use this time to do some deep breathing exercises, which also help you relax.

• Step 4: Keep your mind focused on the breath, staying in the present moment instead of the past or future. 

• Step 5: Stay here as long as you like or until you fall asleep.

Tips for how to start doing yoga in bed 

Keep the following tips in mind when you’re ready to start practicing yoga in bed:

• Make time. In the morning, make sure you have enough time to practice the poses. Wake up a little earlier so you’re not crunched for time. In the evening, make it part of a relaxing bedtime routine. 

• Stay in the present. Avoid thinking about things that have happened or will happen. Mindfulness and meditation are important parts of a yoga practice. It’s not all about the physical postures. 

• Don’t strain. You might push yourself in more vigorous types of yoga like Ashtanga or power yoga. But doing yoga in bed should be gentler. Listen to your body and avoid poses that cause strain or discomfort. You can use your pillows for extra support. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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