5 Minute Yoga in Bed
Get Ready for Your Big Day With 5 Minute Yoga in Bed!
Are you excited about going to a yoga retreat or taking another adventure? We know it’s hard to sleep the night before, what with all the jitters and the last minute additions to your suitcase. Your mind is going in 25 different directions and there’s no way that you’re going to sleep, no matter how much you want to.
Enter 5 minutes of yoga in bed. We’re serious. Practicing a few poses in bed will clear your mind and help you rest, no matter what tomorrow holds. Not sure? Give it a go and let us know if it works for you.
Before You Practice
No matter how much yoga you do, you won’t fall asleep if your space isn’t restful. Dim your lights, or turn them off. If you must have extra light, try using a candle. Find music that makes you feel relaxed, or use white noise. Make sure that you have the right mattress — not too bouncy and not too soft — so it’s safe and easy to do yoga on your bed. You can light incense, spray your bed with essential oils, or do whatever else you do to get in the mood for sleep…and yoga.
Start your bedtime practice sitting in Siddhasana, or Adept’s Pose. Cross your legs with your ankles lined up on your body’s center line. Place your hands gently on your knees, palms up or palms down as is comfortable. Breathe in, and feel excitement and your sense of adventure filling your body. Breathe out, feeling it peace take its place. Continue like this until you begin to feel more relaxed.
Move into this pose by sitting on your feet with your knees bent under you. Fold yourself forward at the waist, reaching your hands as far as they can go. Stretch your body, then relax down into your bed. Feel your forehead resting on the bed and let it get heavy. Breathe here, curled up into a ball as if you were a child resting.
Sit up from Child’s Pose, then slowly move onto your hands and your knees. Exhale, and round your back. Feel your belly button pushing into your spine as you get as much air out of your lungs as possible. Hold for a second, then inhale and arch your back, filling your lungs to the brim. Repeat this until your spine feels loose and your breath strong.
End your short practice in Corpse Pose. Lie on your back with your arms and legs comfortable. Close your eyes and focus on your breath. If it helps, you can place one or both hands on your belly and/or your chest, to feel how your body moves as you breathe.
As you lie in this pose, think about letting all of the extra energy go. You will be able to handle whatever this adventure has to offer. Let yourself drift to sleep, or roll over to a position that’s more comfortable.
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 organizations across the web.