Yoga Poses You Can Do In Bed

There’s not much that feels better than lying in bed, especially when the rest of your life is tiring, stressful, and busy. After all, most of us don’t get to come to a full and complete stop very often. Whether you’re falling asleep or waking up, doing some yoga in your bed can help you achieve your goals and make your bed an even more welcoming place.


Getting Ready for Yoga in Bed


Doing yoga in your bed might be a little unconventional, but it’s far from impossible. The most important thing you need is a mattress that will support your practice. A bed that is too springy will be hard to relax into, while one that’s too soft will be hard to move around one. A hybrid mattress is perfect for yoga in bed, as it’s the perfect balance. Prepare the rest of your environment, too, with lighting and music conducive to yoga.


Supine Spinal Twist (Jathara Parivartanasana)


Lie on your back with your knees together over your stomach. Slowly press both knees to one side, keeping both shoulders on the ground and your head facing the ceiling. Let your knees fall and take your arms out in a T from your shoulders. Breathe into the spinal stretch, letting your breath both relax and energize you. Hold for as long as you desire, then do the same on the other side.


Legs Up the Wall (Viparita Karani)


Lie on your back on a pillow or blanket. Slide slowly until your sit bones are up against the headboard or the wall. Raise your legs, keeping your heels stacked on top of your hips at all times. Let your arms fall next to you. Stay here for up to several minutes, or until you feel the blood running out of your legs. This pose is especially good if you spend a lot of time on your feet during the day, either to prepare you or to help you recover from that.


Child’s Pose (Balasana)


Sit on your knees. Fold your body down over your knees, or splay them and fold your body between them. Extend your arms in front of you or rest them back by your sides. Breathe deeply and let your forehead press into the bed beneath you. Stay here as long as you need to.


Corpse Pose (Savasana)


Lie on your back with your arms and legs straight, but at whatever angle is comfortable to you. Close your eyes and focus on your breath. Feel what it’s like to take air in, then push it out again. If you want, place one hand on your heart so you can feel it beating, too. Let your stress fade away and, just for a few seconds, focus on the here and now.


Whether you’re starting your day or ending it, yoga in bed is great for helping you make the necessary transitions between waking and sleeping. Start with a few poses today and see how it works for you!



Sarah Johnson
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Tuck Sleep Foundation is a community devoted to improving sleep hygiene, health and wellness through the creation and dissemination of comprehensive, unbiased, free web-based resources. Tuck has been featured on NPR, Lifehacker, Radiolab and is referenced by many colleges/universities and sleep organizations across the web.



by Euda, Featured Teacher of the Month


“Courage is not the absence of fear, but triumph over it.” -Nelson Mandela

Happy Rebirth ALL! It is the spring of 2017 and the world's reset button has officially been pushed! As we go forward together into longer days please remember that you have as much power to create what you want in THIS world as you do to accept what already is, so you might as well make you and yours something great! Let the chaos of this time provide you with the energy, tools and connections you need to make THIS world, the world you WANT to live in. It's gonna be hella hard werk, but it's also going to be rewarding werk. The only thing you can effectively give at this point is your highest self and that's something no one can define but you. So please, let go of the things the world has taught you to be that aren't really you and then get up, get out, and meet the people who can help you give to the world what you want to give. Stop trying to do everything by yourself. Get a click. Make some dope shit. Use your ego as fuel to build your dream, but figure out how to leave your ego at the door when you're fuxxin with your people; when you're fuxxin with ANY people. If you set appropriate boundaries, you don't have to worry about anyone taking advantage of you. Love yourself and the world around you will love you too; or at least leave you alone to do you. You have to be willing to let people and things go. The only way to get what you want is to let go of the things that you don't really want. It's going to be hard to admit to yourself that the things your ego has won for you are not really the things you want, but you can do it. I am doing it. It is hard werk, but it is doable werk. The cosmos is conspiring on our behalf. Let's do ALL the things without having to do ALL the werk!


Just to be thorough, I wrote a poem about it. Want to read it? Here it go...


The fact of the matter is... a good life is a lot of hard mf werk!

The system distracts us with TV And social networking Then slaps us with bad food, dirty water And eventually Dis-ease They sell us prescription pills that do more harm than help Incapacitates us Turns us into zombies But their day is done As soon as we wake up And begin the werk we were born to do So go ahead and commit Werk hard Sculpt your highest self Do everything The Most HI would have you do Wake up Learn and teach others Find discipline And practice painting And polishing your self Until you reflect Everything You want To achieve

Eudaimonia "Euda Best" Green-Sabr is a graduate of the second cohort of the Satya Yoga Collective. With a little over a year and a half of regular yoga practice, she's found that yoga is some of her favorite werk. She believes that yoga has been a very large part of helping her to see and accept herself and she's clear that as long as she practices, she will receive unexpected benefits, like this article and poem. In addition to teaching and practicing yoga, she is a writer, a producer, and consultant for "Connect IN Dots" and an aspiring dancer and musician. Please feel free to contact her with any questions, concerns or opportunities at

Check out Euda's regular weekly"Connect IN Dots" gentle/meditative/donation based yoga class on Monday evenings at HEAL Denver (938 w 8th):  5:30-6:30 pm.