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5 Simple Yoga Poses You Can Practice In Bed

Weight Loss

5 Simple Yoga Poses You Can Practice In Bed

5 Simple Yoga Poses You Can Practice In Bed

Not everyone is a fan of yoga or working out like I am. Some may not feel motivated to exercise regularly, regardless of their health status.

But my aim here is to make it easier for you to embrace a healthier lifestyle.

So, here I am with a workout idea for those who may not want to exercise every day or have a fast metabolism that allows them to eat anything without gaining weight but still want to stay active.

Many of us, myself included, may find it challenging to leave the comfort of our beds, especially on cold winter mornings. Here are a few yoga poses that you can do in bed to warm up, feel more energetic, and be more inclined to exercise. These poses include breathing exercises and gentle stretches.


This pose aids in releasing gas from the stomach and lungs, making it beneficial for those with breathing issues and digestive problems.


  1. Lie flat on your back with legs straight and palms facing down on either side of you.
  2. Bend one knee towards your stomach, interlock your fingers to hold it close to your chest, and repeat five times with each leg. Then, do the same with both legs together.
  3. Relax, place your hands down, and slowly lift your legs back to a neutral position without straining your back or shoulders for support.

Twist Spine Pose

This pose enhances flexibility and relieves tension in your back and neck muscles, which may have been strained from sleeping in awkward positions.

Image by Cliff Booth via Pexels


  1. Bend your legs at the knees with feet touching the bed. Keep the knees together.
  2. Turn your legs to the right while keeping your body as straight as possible, allowing the knees to overlap. Stretch your arms out to the opposite side and turn your head towards the left.
  3. Repeat on the other side before relaxing. Perform five sets of this pose.


Image by Elina Fairytale via Pexels

This pose is popular for toning the abdomen and can also impact hormones and potentially increase height, especially for those in their growth years.


  1. Sit comfortably with your legs extended in front of you.
  2. As you inhale, lean forward, attempting to touch your toes with your forehead and knees. Hold this position as long as you can before relaxing and repeating.

Supta Virasana

This pose focuses on stretching and relaxing your back muscles.


  1. Start by sitting on your heels with your feet tucked beneath you, similar to Vajrasana.
  2. Lie back, supporting your back while extending your arms overhead and interlocking your fingers, stretching upwards.
  3. Slowly arch your chest and abdomen into a half-circle, hold briefly, then release. Repeat several times.

Shavasana: the relaxation pose

Shavasana is a favorite for many yoga practitioners as it focuses on complete relaxation of the body. It can be done after a full workout as well.


  1. Lie comfortably on your bed.
  2. Place your hands by your sides with palms facing upwards.
  3. Concentrate on relaxing each part of your body from head to toe while taking slow, deep breaths. You can rest your head on either side.
  4. Relax completely.

Now that you have no excuse to skip yoga, enjoy your time in bed more with these easy poses. This can be your private workout routine. Happy exercising, everyone!


Featured Image by Dmytro via Pexels

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