Yoga Stretches in Bed, before Bed
Sometimes we have days, even weeks at a time when we have every intention to exercise or get to that yoga class, and it just doesn’t happen. This post is all about yoga stretches you can do in bed. Yep. You don’t even have to leave your bed to stretch your body. And these stretches take only about 15 minutes total to do. The following are stretches to do at night in bed before bed.
Yoga Stretches in Bed
Spend a few minutes gently stretching in bed before you get up to relieve pains and aches.
Knees to Chest:
Begin lying on your back and draw your knees toward your chest. If your knees are sensitive, be sure and hold onto your legs behind your thighs. Gently rock side-to-side and make small circles, massaging your sacrum (low part of your spine).
Knee Hug Series:
From Knees to Chest, keep hugging one leg towards you and release the other leg. If your low back is sensitive, keep the released leg bent with your foot planted on the bed. Rotate the ankle of the hugged leg in both directions for a couple of breaths. Then, rotate the hip of the hugged leg, just small controlled circles with the hip in both directions. Finally, gently move into a Half Happy Baby by opening the hip to the side and lifting the sole of your foot to the ceiling. Gently hold on behind the thigh, shin, or sole. Hold for a couple of breaths and come back to Knees to Chest. Switch sides when you are ready.
With your legs and feet on the bed, gently lift the right ankle and cross it over the left knee. Gently press your right thigh away, stretch your hip or lift the left foot from the bed and draw the legs toward you, engaging your core. Hold the stretch for 4-6 breaths and switch sides.
Moving Recline Twist:
With the soles of your feet on the bed, draw your arms away from your body and take a slow inhale. As you exhale, gently rest both legs on the right side. With your next inhale, bring your legs back to the center, and as you exhale, gently shift your knees to the left side. Continue moving with your breath at a slow, steady pace for 8-10 breaths.
Legs up the Headboard/Wall:
Gently turn yourself around so that your head is toward the foot of the bed and inch up so that your hips are close to the headboard of your bed. Roll to one side and allow your legs to rest up the headboard (or wall if your bed has no headboard). Be sure that your hips/back are close to the headboard and that your low back feels comfortable and supported. Draw your shoulders down, relax your face and jaw, and focus on your breath. Try to make your exhales last a bit longer than your inhales. Stay here for 3-5 minutes and when you’re ready, gently roll to one side and slowly make your way to some Zizzes.
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