It’s this time of year again when it’s dark outside and you don’t wanna get out of bed but still want to do yoga. I’ve got your back! Below are 10 yoga poses you can do in your bed. No need to get changed, just as you are. And you can stay in bed after and watch Netflix. Bonus.
- Easy Pose (Sukhasana)
How To: Starting in a comfortable seated position, legs can be crossed or one foot in front of each other. Sitting nice and tall. Closing the eyes, taking a few deep breaths. Concentrate on your in- and exhales and let any thoughts go.
- Simple Seated Twist
How To: Staying in your seat, place the right hand on the left knee and the left hand behind your sacrum. Look over your left shoulder. With every exhale twist a little deeper, but never force yourself into the position. Do this for 5 breaths and then switch sides, place the left hand on the right knee and place the right hand behind your sacrum. Look over your right shoulder.
- Seated Forward Fold (Paschimottanasana)
How To: Legs straight in front of you, inhale, keep the torso long and extend the arms. Exhale to fold forward from the hip joints. Place the hands anywhere on the leg, as long as you still keep the torso long. As one of my old teachers used to say: “Chest out as that will keep your back straight”. I always have her words in my mind when I need to keep my back straight. Hold the pose for 5 – 10 breaths.
- Fire Log Pose (Agnistambhasana)
How To: Sitting up straight with knees bend, slide your left foot under your right leg to the outside of your right hip, and lay the outer leg on the bed. Then, stack your right leg on top of the left. Be sure the right ankle is outside the left knee. Don’t worry if there is a gap between the upper knee and the lower foot, with time they will meet. Stay here for 5 – 10 breaths, then switch legs so that the right leg is on the bottom.
- Bound Angle Pose (Baddha Konasana)
How To: Bend your knees and bring your feet towards the pelvis with the soles of your feet together. Don’t force your knees down, instead, with a straight back, slightly move forward and hold the pose for 5 – 10 breaths.
- Reclined Bound Angle Pose (Supta Baddha Konasana)
How To: From Baddha Konasana, exhaling, lower your torso back onto the bed. Ensure that the soles of your feet are still touching when laying down. You can place one hand on your heart and one hand on your belly and concentrate on your breathing to connect with yourself. Stay here for 2 minutes or as long as it feels good.
- Reclined Spinal Twist (Jathara Parivartanasana)
How To: Laying down on your back, exhale your knees into your chest and extend your arms out to your sides. Take a deep inhale, on your next exhale drop both your bend knees to the right side, turning your head to the left. Ensure that your knees and feet stay close together, after 5 – 10 breaths, inhale back to the centre and repeat on the other side.
- Happy Baby Pose (Ananda Balasana)
How To: Still on your back, with your exhale bend your knees into your belly. Inhale, grab the outside of your feet with your hands, open your knees slightly wider than your torso so that your knees are close to your armpits. Gently push your feet up into your hands as you pull your hands down to create a resistance. Stay here for 5 – 10 breaths.
- Legs up the wall (Viparita Karani)
How To: You can use a folded up blanket underneath your sacrum to support you in this pose. Place the blanket (if used) close to the wall. Place your sacrum and lower back onto the blanket, stretch your legs up and lean them against the wall. Your hamstrings should feel comfortable and should not feel stretched. If you are not comfortable, adjust your gap to the wall until you are comfortable. Stay here for 2-5 minutes.
- Seated Meditation
In a comfortable seat (straight back), place your hands on your things or knees and close your eyes. You can follow a guided meditation or just sit there like this for 5 minutes, concentrating on your in- and exhaling, letting any thoughts come and go but don’t hold onto the thoughts, bring your attention back to your breathing.
This is also a great sequence to do before you go to bed. Try it out and let me know in the comments if you prefer to do this sequence in the morning or in the evening.