4 In Bed Yoga Poses for When You Can’t Sleep
Residual anxiety, stress from the day, or from what’s to come tomorrow are big factors in why many Americans are not getting enough sleep. These issues can keep us awake and also ruminating until the sun comes up. This causes us to be less productive, more irritable, and more stressed out the next day. As this continues for multiple nights or even weeks of nights it can really begin to take a serious toll on our bodies. This is where yoga comes in.
One way to alleviate stress is through movement. A great way to get movement and meditation in together is through yoga. This helps you release stress as you wake up your muscles and meditate as you focus on your breath, which also helps with stress as you calm your mind. Detach from the day’s chaos and focus on the body and breath with a short yoga practice.
The best thing about this flow? You can do it all from the comfort of your bed. These four easy poses will really get you in the mood to sleep. This will help drop tension in the lower back and hips. To put an end to stress even more, these poses don’t focus on form, just get your body in a comfortable position that brings on the calm.
Make your situation as comfy as possible. Throw on your coziest PJ pants. Put your fluffiest pillows and blankets on your bed. Light some candles or incense. Do these poses in order, holding the pose on each side for 30 seconds, or however long feels right for your body.
1. Seated Meditation Yoga (Sukhasana)
Begin by sitting with your back straight and your legs straight out in front of you. Bend your knees inward, placing each foot underneath the opposite knee. create length in your torso, sit tall, placing your hands on your knees with your palms facing down. Close your eyes and deepen your breath as you breathe into your belly.
2. Seated Side Stretch Yoga (Parsva Sukhasana)
Extend both legs in front of you. Widen the space between your legs. Fold your right leg at the knee and bring your foot toward your groin. Bring your left arm to touch the bed, so that it’s parallel to your left leg, with your palm facing up. Reach up with your right arm to open up the right side of your body. Repeat on the left side.
3. Pigeon (Kapotasana)
Begin in tabletop position, placing your hands and knees flat on the bed, hips-width apart with your hands directly under your shoulders and your knees directly under your hips. Bring your right knee between your hands, and inch your right foot closer to your left hand. Extend your left leg fully behind you so that your left knee and foot are touching the bed. Try to square your hips, and lift up through your torso to lengthen and stretch. If you feel comfortable in this pose, you can also lean your torso forward with your breath.
4. Lying Down Twist (Natrajasana)
Lie on your back with your arms extended outward in a T form. Bend your knees and bring your feet to your hips. Slowly twist your legs and hips to the right side, so that your right knee is touching the bed. Place your right hand gently on your left knee to stretch, not force, and open up your left side. Repeat on the opposite side.