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This simple bed yoga routine is something you can do right before you try to sleep to help release tension and anxiety—and you can literally practice your yoga in bed.
The 10-minute nighttime yoga practice quiets your mind and your body. It relies on pillows and the wall to keep your body in place so there’s no need to use any effort. You can even take Savasana tucked under the covers to help you drift off to sleep.
10-Minute Bed Yoga Routine
This is a beginner-friendly practice that requires no experience with yoga. The only thing you’ll need are whatever pillows you sleep with at night and a wall or your headboard.
Supported Bridge Pose
Whatever pillows you happen to have in bed, stack them. I sleep with really thin pillows, which is why I need to grab a couple for this. So you want to have your pillows underneath your hips before lying down so your hips are a little higher than your heart in Supported Bridge Pose.
And once you have your pillows situated underneath you in a way that’s comfortable, pull your right knee toward your belly, keeping your left leg straight, and try to relax your shoulders. Maybe you’re holding onto the back of your thigh or the front of your shin.
I like to incorporate a specific breathing technique when I’m trying to fall asleep, which is 4-4-4, so you inhale for a count of four, you hold your breath for a count of four, and then you exhale for a count of four. Lengthening your exhalations in this way is a great way to start to decompress and slow everything down.
Switch sides with your legs, straightening your right leg out and bringing your left knee in. Whether you’re breathing normally or using that 4-4-4 breath, see if you can send the breath down toward your belly so it’s not just short and shallow in your chest.
Give your knee one last little squeeze and then both feet can come flat down on the bed with your knees bent, and move the pillows out of your way. Draw both your thighs toward your belly and give them a big squeeze, maybe rock a little side to side.
Reclined Pigeon Pose
You’re going to take a Reclined Pigeon Pose variation. If you’re against the wall, you can cross your right ankle over your left knee. You can use a wall for this, with your left foot up at about hip height, so you don’t need to use your arms to pull that thigh in. If you’re at the wall, you can intensify this by getting your hips closer to the wall. But you’re not necessarily looking for intensity here. Just a soothing stretch.
Your arms can go wherever is comfortable for you here or you can use your right hand to push your thigh away from you. Really start to release your jaw, your neck, your shoulders, all the way down your arms and your spine, just relaxing fully here. As much as possible, keep your eyes closed. Take a few more breaths here in the pose.
Reclined Twist
Now wrap your right thigh over your left thigh and let both knees lower to the left as you reach your right arm straight to the side. Just a simple spinal twist here. We’re not trying to make this super intense or difficult in any way. We’re just stretching a little to get ourselves in the mindset for sleep and relaxation. Notice if any tension has crept back into your shoulders or maybe into your facial muscles. Linger here and, when you’re ready, take one more big belly breath.
Uncross your legs, come back through center, and find Reclined Pigeon on the second side. So with your right foot on the bed or the wall, you’re going to cross your left ankle over the top of your right knee.
Legs Up the Wall
Unwrap your legs and take Legs Up the Wall by extending your legs and resting your heels on the wall. Your arms can go wherever they feel the most comfortable here. This restorative yoga pose is especially soothing for your nervous system. Stay here for at least a minute, creating space for more softening, more release, more ease in your last few moments here, especially if you’ve been on your feet all day.
When you’re ready, bend your knees and roll to one side, cradling your head on your arm.
Savasana
Really take your time to transition into Savasana, maybe going under the covers. Once you’ve gotten as comfortable as you can, feel every muscle in your body relax and let go, dissolving any mental tension that might be lingering and giving yourself permission to drift off. And this is where I will leave you. Thank you for practicing and wishing you an easy night’s rest.
