How to Do Yoga in Bed: 8 Easy Poses

Last Updated on July 10, 2024

by Marc Werner, Founder - GhostBed

If you ask any yoga class veteran, they'll tell you the hardest part of the class is often getting there. Some days, it feels impossible to change into workout gear and commute to your favorite studio.

But that doesn't mean you have to forfeit getting a good stretch. The reality is you can move through a nourishing yoga routine without ever leaving your bed.

Doing yoga in bed can have tons of benefits, like decreasing stress and anxiety. Here at GhostBed, we love that doing yoga in bed can improve your sleep.

If you're interested in what a cozy bedtime (or morning) yoga routine can look like, keep reading!

Is It Okay to Do Yoga On a Bed?

As long as you feel safe and supported, it's okay to do yoga on your bed. Of course, most asanas are designed to be practiced on a mat on the floor.

However, other moves–like those that require pressure on your knees–may actually be more comfortable for you to practice on your mattress. You can experiment (gently!) and see what works best for you.

Just keep in mind the thicker and cushier the surface you're moving on, the more your balance will be compromised. If you've ever used a slightly denser yoga mat than you're used to, you know what we're talking about!

This means any yoga pose that requires balance should be done with extreme caution if you attempt it on your bed. We don't recommend ever standing on your mattress.

Let's explore how to do yoga in your bed:

Morning Yoga Poses You Can Do in Bed

Is it better to do yoga in the morning or at night? It depends on your unique body!

If your typical morning routine looks like chugging a cold brew while scrolling through emails, morning yoga may benefit you. What would happen if you took just five minutes to say good morning to your body and check in with your breath?

All the yoga poses on this list are perfect for doing just that. These stretches are known for invigorating your body and helping you put a little pep in your step. (So you may not need that second coffee after all.)

Pick your favorite pose to do first thing when you wake up, or select a few and create a mini morning yoga in bed routine.

1. Child's Pose

Woman doing child’s pose in bed.

This one feels incredible for stretching your spine after a night of lying in bed. It's also deeply calming, which is helpful when you have a busy day looming ahead.

To do it, position yourself on your knees, then sit on your ankles. Once you're in the pose, you can spread your knees until you feel comfortable. (Hip-width apart feels great for many people.)

Stretch your arms in front of you and rest your forehead between them. Place your palms flat on the ground. Press your shoulders to the floor. Sigh happily as all the pressure leaves your spine!

2. Bridge Pose

Woman doing bridge pose on mattress.

This pose requires a bit of spine flexibility. So if you feel pain while doing it, your back may not be ready. If that's the case, skip it for now!

If you can do this pose safely, it's awesome for opening up your chest, stretching your spine and giving your glutes a little wake-up call.

To do it, start by lying flat on your back. Bend your knees and place your feet on the bed as close to your hips as is comfortable.

Then, use your glutes to gently lift your hips off the floor. There's no need to over-arch your back here (which can cause injuries).

Instead, lift your hips until you feel a nice, gentle stretch and hold it there.

3. Camel Pose

Woman doing camel pose in bed.

Camel pose is a great posture to try in bed because your mattress lends support to what can typically be an uncomfortable pose for your knees. If you're a side sleeper who tends to sleep with your shoulders collapsed forward, camel is great for re-opening your chest and keeping your posture in check.

To do it, plant your knees hip-width apart on your bed. Lift your chest and reach your hands toward your heels. Allow your head to fall back.

Pro tip: try your best to keep your pelvis neutral in this position rather than tilting it forward or backward. It will help you get the best stretch without hurting yourself.

4. Lotus Pose

Man doing lotus pose in bed.

When you think of a classic yogi, you may imagine them in the lotus position. Although this one looks deceptively simple, a lot is going on. Lotus pose is excellent for stretching the tendons in your knees and your ankles.

It opens your hips, has a calming effect, and–if you're a person who menstruates–can help ease pain from cramps.

To do it, begin by sitting in bed with an elongated spine. Bend your right knee and rest your ankle on top of your left thigh. Then bend your left knee and place your left ankle on your right shin.

To complete the pose, rest your hands on your knees with your palms facing upward and your pointer finger and thumb touching in a circle. (This is also an excellent pose for meditating in bed!)

A word to the wise: this pose requires some serious flexibility! If you feel pain while doing lotus pose, don't do it.

Evening Yoga Poses You Can Do in Bed

Having trouble winding down at night? Try incorporating bedtime yoga in bed into your routine. This can be done in addition to or instead of a morning yoga routine. It's up to you!

1. Legs Up the Wall

Woman lying in bed with legs up the wall.

This pose encourages blood circulation, which can help your body relax into sleep.

To do it, simply lie on your bed and place your legs up against the wall. You can rest your hands at your sides or on your stomach.

(P.S. If you find that elevating your legs helps you de-stress and doze off more quickly, you may want to invest in an adjustable base for elevated legs at the touch of a button.)

2. Supine Spinal Twist

Woman doing supine spinal twist on mattress.

This yoga move feels heavenly at the end of a long day. It relieves tension in your spine and is excellent for calming your nervous system.

To do it, start by lying down in your bed. Extend your legs straight in front of you, then bend your right knee and cross it over your left leg. Your right knee should now be resting on the bed. Now bend your left knee.

Place your arms out to the side with palms facing up. Slowly and gently twist your spine to the left. If it's comfortable, you can twist your head to get a gentle neck stretch.

After holding for about 30 seconds to a minute, switch to the other side.

3. Reclining Butterfly Pose

Woman doing reclining butterfly pose on mattress.

When you think of stored tension in your body, you probably think of your jaw, shoulders and neck. But did you know you can store a lot of stress in your hips?

Even if you don't feel it the same way you do in other body parts, it's there, and releasing it can be incredibly relaxing! Reclining butterfly pose is a great way to do it.

For this pose, start by lying down in bed. Bend your knees and place the soles of your feet together. Your legs should now be in the shape of butterfly wings (hence the name)!

Rest your arms alongside your body or on your stomach.

While butterfly pose should give you a gentle stretch, it should never feel painful. If you're feeling a sharp pain in this pose, try using sturdy pillows under your thighs to support your body and reduce the intensity of the stretch.

4. Corpse Pose

This one is not as morbid as it sounds! It's excellent for helping your body enter a deep state of rest.

To do corpse pose, simply lie on your back in bed with your arms at your side and legs extended in front of you. The key to making this an intentional yoga pose–rather than just lying in bed–is to focus on the experience of practice.

Try to release as much tension from your body as possible and tangibly feel your body sinking into the mattress. Draw attention to your breath and any sensations in your body, rather than letting your mind wander.

The Perfect Complement to Your Yoga Routine

When you're trying to fall asleep after a long, stressful day, helping your body relax is key. Doing yoga for sleep is a great way to let go of physical tension, but it may not be enough on its own.

The GhostBed Massage is designed to soothe your body to sleep with soft, flexible air cells that inflate and deflate to stretch and massage your tired body. With five targeted body zones and preset programs designed to give you optimal relief, it's a surefire way to fall asleep and wake up deeply relaxed.

Marc Werner - Founder, GhostBed

Marc Werner

Founder - GhostBed

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Marc has spent the last two decades designing & manufacturing mattresses and other sleep products, drawing on a lifetime of experience working with the material sciences. With several patents to his name, he works closely with the GhostBed team to create products with the perfect balance of comfort & support. Learn More

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