As a yoga instructor, I have seen firsthand how some yoga classes unintentionally leave students feeling left out. The physical realities of getting on the floor, going through quick transitions, or enduring fatigue can be daunting for many.
During my teaching journey I learned that yoga does not have to be extreme to be effective. One of the most supportive ways I’ve found to meet people where they are is bedside yoga. Students have shared with me how the bed-based practices work on my computer YouTube channel have helped them move, breathe and rest on days when getting out of bed is simply not an option.
Whether you’re dealing with illness, limited mobility, or a period of deep exhaustion, practicing yoga in bed offers a gentle way to reconnect with your body, without pressure or expectations. Using soothing music, these exercises can help you release tension and unwind, especially if you’re longing for a slower, more nurturing way to end the day.
10 minutes of bed yoga for deep sleep
You don’t need a mat, special props or a burst of energy to get started. This practice honors the idea that yoga doesn’t have to be strenuous to have an impact—and that rest is a powerful form of care.
1. Neck stretches
Get into a comfortable sitting position and close your eyes. Breathe in through your nose and sigh out through your mouth. Lower your right ear to your right shoulder and pause.
Then lower your head forward, lower your chin to your chest and pause.
Tilt your head to the left, lower your left ear toward your left shoulder and pause. Then tilt your head back, point your chin toward the ceiling and pause.
Bring your head back to the center. Lift your shoulders towards your ears and lower them back down. Repeat that a few times.
2. Cat-cow
Get on your hands and knees with your knees wide. Arch your back, lower your stomach and reach your chest forward into Cow Pose.
Then, round your spine and tuck your chin into Cat Pose.
Repeat Cat-Cow a few times.
3. Sphinx pose
Go to your stomach. Support yourself on your forearms and position them so that they are parallel to each other. Your shoulders should be stacked over your elbows. Relax your legs behind you and breathe into Sphinx Pose.
Stay here or drop your left ear to your left shoulder and then your right ear to your right shoulder. Repeat this one or two more times.
To release, lower your chest, place one hand over the other and rest one cheek on the back of your top hand. Take a few deep breaths here. Repeat Sphinx Pose or move on to Upward Facing Dog (below).
4. Upward-facing dog
From Sphinx Pose, press your hands into the bed while almost straightening your arms (keeping them slightly bent) and reach your chest forward into Upward-Facing Dog. Stay here or tilt your head back and forth and stretch your neck. Take a few breaths here.
Return to your stomach, stack your hands together and rest the other cheek on your top hand. Pause for a few breaths.
5. Quad stretch
Reach your right arm behind you as you bend your right leg. Grasp your right calf or ankle or wrap a strap or strap around your calf or ankle and hold the ends in your right hand. Breathe here. Release and switch sides.
6. Hamstring stretches
Roll onto your back. Bend your right leg and bring it toward your chest. Clasp your fingers behind your right hamstring or wrap a strap or belt around your leg. Extend your right leg toward the ceiling, keeping it slightly bent if that’s more comfortable. Lean your right leg against the resistance of your grip or strap. Rotate your right ankle to the right and then to the left a few times.
7. Figure 4 Stretch
Bend your right leg and rest your ankle on your left knee. Clasp your hands behind your left hamstring or just below your knee, or wrap a strap or belt around your left hamstring and hold the ends. Keep your left foot planted or lift it off the bed while gently pulling your left leg toward you. Breathe here.
Release figure 4, place your right foot on the bed and extend your left leg toward the ceiling for a hamstring stretch, then stretch figure 4 on the other side.
8. Knees to chest
Pull your knees to your chest and wrap your hands, arms, or a belt around your calves. Relax here. Take whatever movement feels right for you – perhaps gently rocking back and forth. Inhale here and then release your arms and legs onto the bed.
9. Savasana
Relax your legs and arms on the bed. Close your eyes and breathe deeply in Savasana. On your last breath, inhale deeply through your nose and exhale deeply through your mouth.
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