5 Yoga Poses You Can Do In Bed

Flu season hit us all pretty hard this year. Not to mention us working our butts off, making it quite difficult to get out of bed at times. Fitness junkies can’t stand loafing around, but in the rare moments that you can’t help it, I have put together five yoga poses you can do in bed. These poses are even great for a morning routine before you set your feet on the floor and to start your day.

1. Supported Pillow Child’s Pose
Beautiful sporty fit yogi girl practices yoga asana balasana

This pose is as dreamy as it sounds; add a pillow or two to it and it will be tough getting you out of bed after this one. You may find yourself waking up in this position because you like it so much. This pose will stretch out your hips, spine, knees and arms. To get into this pose, start on your hands and knees in bed. Un-tuck your toes and place your big toes together. Separate your knees a bit further than hip distance apart and place the pillow between the space between your legs. Rest your upper torso on the pillow and reach your arms out fully. Stay in this pose for several minutes, taking calm, deep breaths.

2. Supported Pillow Reclined Butterfly Pose

Reclining Bound Angle yoga Pose

Another incredibly comfy pose that will stretch out your legs and relax your entire body is this Reclined Butterfly Pose. Place yourself in a lying down position, with your head and back resting flat on the bed. Pull your knees into your chest and take the soles of your feet together, splay your knees open like a butterfly. Place a pillow under each leg so your knees and outer thighs can rest on them. You can place your hands on your belly and feel your stomach rise and fall as you take long, deep breaths or simply relax your arms beside you with your palms faced upward. Take as long as you like in this pose.

3. Supported Pillow Seated Forward Bend

Woman practices Ashtanga Vinyasa yoga asana

After being in bed all night, our hamstrings seem to tighten up. Even mine get tight regardless of how many yoga classes I take or teach a week. So to stretch out your spine, glutes, and hamstrings, you will take a forward fold. Start in a seated position with your legs extended out in front of you. Place a pillow on your lap and fold yourself over your legs, resting your torso on the pillow. If you would prefer two pillows, just tuck another under you. Rest here for several breaths and if you notice you aren’t getting a good stretch, just remove the pillows.

4. Supported Pillows Corpse

Beautiful sporty fit yogi girl relaxes in yoga asana Savasana

When you feel like death, Corpse pose is the asana for you. This pose will relax the mind and body, and when practiced with pillows can relieve pain in the lower back area. For this pose, all you have to do is lie on your back with your head on a pillow and a pillow under your knees while the legs are extended out. Turn your palms so they face up and take long, deep breaths with your eyes closed. This is also a great way to sleep if you suffer from lower back pain or menstrual symptoms.

[RELATED POST: 4 Simple Yoga Poses To Relieve Lower Back Pain]

5. Supported Pillows Spinal Twist

Young woman stretching her back during yoga

Spinal twist is a great pose to help stretch out your spine, hips, chest, and neck. Lie down on your back, head flat on the bed (no pillow under it). Hug your knees into your chest and place a pillow between the bent knees. Shift your hips to the left and drop your knees to the right. Look over your left shoulder. Open your arms out like a “T” to stretch out the arms and chest. After several breaths on this side, switch to the other side to balance out the stretch.


Each of these poses can simply be used when you aren’t feeling well and are stuck in bed, as part of your morning routine to loosen you up to get out of bed or in the middle of the night to help get you to fall back asleep.

Sarah Stevenson
Sarah Stevenson, a.k.a., The Tini Yogini, is a Certified Yoga Instructor in Southern California. She has a degree in Behavioral Psychology and is a professional writer focusing on the subject of fitness and conscious living. She teaches not only yoga classes but also life affirming workshops.

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