If you have trouble falling asleep, induce calmness with this in-bed yoga sequence shared by 500-HR RYT-certified yoga teacher Arianna Elizabeth. You can also use it to help you wake up in the morning if you’re not ready to jump right out of bed first thing. This sequence makes yoga accessible to those if doing yoga on a hard surface hurts your joints, knees, or wrists or if getting out of bed feels tough for you right now. Follow along to this video any time of day, whenever you need a little relaxing body movement.
This beginner-friendly bed yoga sequence is a little over 20 minutes long and includes a moving variation of Cat Cow to stretch the lower and upper back and one of my favorite hip openers, Frog pose, which feels so good on a bed because your inner knees are cushioned. Elizabeth also makes use of the pillows on a bed to do Reclining Hero pose. If you have tight hamstrings, you’ll appreciate the Seated Forward Bend and Wide Straddle portion of the sequence. And let’s not forget the classic relaxing poses like Happy Baby and Lying Spinal Twist that feel so good. The best part? Sinking into your cozy bed for Savasana for as long as you want!