Yoga Digest | Yoga Digest

Print this article Font Size -16+

Laura McCorry

It’s the end of another long day and all you want to do is crawl in bed and call it a night. Your back aches, your head hurts and you know you should put your phone down and unwind.

Here are six yoga poses you can do IN BED to ease strain in the body and prepare for a restful night’s sleep:

Child‘s Pose: Especially if you carry tension in your shoulders, this will gently open the chest and ease strain in your upper back. Sink your hips onto your heels and consciously relax the muscles in your lower back and sacrum. Turn your head to one side for five breaths and then to the other side for five breaths for a neck stretch.

Flowing Bridge Pose: Lying on your back, place your feet hip-width distance apart and close in to your body. On your inhale, press your arms down onto the bed and lift your hips. Exhale and lower the hips back down. Flow as many times as feels comfortable in your body. Sometimes a little movement helps get all the wiggles out at the end of the day.

Supta Baddha Konasana, or Reclined Bound Angle Pose: Place the soles of your feet together and open your knees. This pose supports a healthy alignment of sacrum and lower back. Gravity provides a gentle stretch in the hips. This is an excellent pose for practicing deep belly breathing for even more relaxation.

Supine Twist: Move your knees over to the right side and breathe for five to ten breaths, then switch sides. If you open your arms straight out from your shoulders, you might feel a nice opening in your chest and shoulder. This pose eases indigestion and provides some much needed relief for aching lower back muscles.

Happy Baby Pose: Hold on to the back of your knees, your calves or your feet, depending upon your hamstring flexibility. This pose elevates the feet (great for circulation) and stretches the hamstrings and hips. Rocking side to side can provide a soft back massage, although you’ll feel more sensation if you move to the floor (and if you share the bed with anyone, they might appreciate it.)