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Wind Down With These Yoga Poses You Can do in Bed

Maintaining a regular bedtime routine can help you sleep better. When you go through the same routine each night before bed, your body gets cues that it's time to wind down and go to sleep. This can help you feel sleepy faster and fall asleep quicker. 


Your bedtime routine should help you relax and feel calm, alleviating stress and anxiety. Ideally, you'll go through actions that are calming, such as brushing your teeth, washing your hair, or reading a book.


Practicing yoga is an especially good choice, as it offers stress relief, stretches your body, and improves your circulation. You can combine yoga with mindful meditation to clear your mind as you head off to bed, and it can prepare you for a healthy night of sleep.


When practicing yoga in bed, a supportive mattress is a must. You'll want to look for a mattress that is supportive without too much sinking or bouncing, such as a hybrid mattress. An innerspring mattress may be too bouncy to hold a pose, or you may sink too deeply into an all foam mattress to feel comfortable.


Make yoga a part of your bedtime routine with these yoga poses that are easy to do in bed as you're winding down to go to sleep:


  • Bridge pose: Improve circulation to your legs, relieve backaches and headaches, and bring calm to your mind and body with this pose. You'll lay down on your back and place your feet at hip width on the mattress. Pull your heels back and then elevate your torso while pushing down with your arms.



  • Reclined spinal twist pose: Relieve spinal tension using this pose. Lay on your back as you bend your knees and extend your arms to the side. Turn your head to the right, then drop your knees to the left. Hold for several breaths as you press your shoulder blades into the mattress. Make sure to do both sides and hold for equal time on each.



  • Cat-cow pose: Stretch out your back and get ready to curl up in bed with this pose. Get on all fours, placing your knees directly under your hips and your hands directly under your shoulders. Staying on all fours, drop your belly toward the mattress as you inhale and lift your chin and chest. As you exhale, move into cat pose and round your back as you pull your belly up to your spine. Rest your head, allowing it to drop toward the floor with your chin toward your chest.



  • Legs up the wall pose: You can relieve pressure from your legs and feet using this pose, which is particularly helpful if you spend a lot of your day sitting or standing. Lay down on your mattress perpendicular to your headboard or wall, placing your legs up to rest on the headboard or wall. Use your arms to balance at the side, while pressing your shoulders into the mattress. Feel your legs stretch and hold for a few minutes.



  • Corpse pose: Finish your bedtime yoga session with the corpse pose, which is good for meditation and calming. You can prepare to fall asleep in this pose if you'd like, getting under your covers and then laying down. You'll let your body get into a neutral position, allowing your legs to fall open comfortably and placing your arms by your sides. Close your eyes and practice mindful breathing. Inhale through your nose for a count of four, hold for a count of seven, then exhale through your mouth for a count of eight. This meditation is particularly calming and you may fall asleep in this position.



Sarah Johnson
Community Relations - sjohnson@tuck.com

Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organisations across the web.


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August 6, 2019

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