While yoga can be done anywhere, there are certain poses that are best suited for specific places. Find out how to stay balanced in bed and get the most out of your sleep time with this guide to a few basic poses.

“Can I do Yoga in Evening” is a question that has been asked many times. This blog will answer the question, “can you do yoga in evening.” Read more in detail here: can i do yoga in evening.


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If you only had thirty seconds:

Yoga in bed sounds quite appealing. But is it risk-free to do asana on a plush mattress as opposed to a hard yoga mat?

Continue reading for 7 simple yoga positions to attempt and all the information you need to know about doing yoga in bed.


  • Better than no yoga at all is yoga in bed.
  • Yoga in bed has several advantages, including lowering blood pressure, reducing stress, and promoting relaxation.
  • When lying in bed, keep your positions basic and supine.
  • To get the most out of this, concentrate on your breathing.

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Is doing yoga in bed safe?

Yoga is traditionally done on a mat or blanket to protect your joints and on a hard, stable surface.

For instance, Iyengar Yoga’s creator BKS Iyengar warns against doing asanas on an uneven surface: “Execute not do them on the naked floor or on an uneven spot, but on a folded blanket spread on a level floor.”

The majority of yoga postures cannot be done on the mattress because it is too soft and plush. If you want to practice standing yoga poses, you obviously can’t use a bed in place of a yoga mat since it not only lacks stability but also raises the possibility of falling.

So, if you have to pick between doing yoga in bed or not at all, select bed yoga. Most likely, you won’t be able to do 90% of the yoga poses, but a little stretching and awareness of your breathing may help a lot.

My favorite yoga equipment must-haves

Regarding my yoga equipment, I have high standards.

It supports my efforts for a sustainable yoga practice and lifestyle, thus I’m willing to spend some money on high-quality, ethically created products that are durable and environmentally friendly.

What yoga poses should you do while lying in bed?

Focus on easy and fundamental yoga poses if you wish to continue practicing after bedtime. The finest asanas to execute on a soft, shaky surface are seated and supine ones so you don’t run the danger of falling and harming yourself.

If sitting on the floor for your breathing practice makes you uncomfortable, pranayama, also known as the yogic breath, is a great exercise to conduct in a peaceful bedroom environment.

Yoga Nidra, often known as the yogic slumber, is another calming exercise that may be done on a plusher, softer bed.

What are the advantages of doing yoga in bed?

Your brain and mental health will benefit greatly from doing yoga in bed. The major reason is that mindfulness practice and connecting to our breath are the foundation of many well-known yoga benefits.

According to research, merely breathing deliberately may reduce stress and anxiety, regulate blood pressure, sharpen attention, and enhance cognitive function.

Remember that doing yoga in bed is unlikely to help you tone up or add muscle to your body. Though, if you tend to overeat while under stress, it could help you manage your weight. Yoga’s capacity to induce a state of relaxation in your body could aid in controlling your appetite and preventing overeating, which can result in weight gain.

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7 easy yoga positions to do in bed

There are no supports necessary for these seven easy yoga positions. When you wake up in the morning, you may do them in bed to start the day with some movement and awareness. These postures are particularly excellent to do at the end of the day before retiring to bed to unwind and calm.

If you do these yoga asanas in bed first thing in the morning, alternate between sitting and supine postures to assist your body gradually awaken. On the other hand, while you’re doing yoga in bed at night, alternate between sitting and supine positions.

Legs against the Wall (Viparita Karani)

legs up

Legs Up The Wall is a particularly good shot for nighttime workouts since it eases leg stress and encourages sound sleep.

Legs Up The Wall in the morning can help you calm your nervous system and get your day off to a pleasant and tranquil start.

Death Pose (Savasana)


There is no need to include corpse position. It’s ideal for peaceful, non-hurried mornings as well as for calming your body and mind before going to sleep.

Figure Four, lying down (Supta Kapotasana)

supine figure 4

One of my favorite morning and before-bed stretches is this one. After a challenging lower body exercise, it feels particularly nice as it gradually opens up the hips and hamstrings.

Position: Reclining/Sitting Bound Angle (Baddha Konasana)


Seated Bound Angle, often referred to as the Butterfly, increases pelvic circulation and releases tension in the hips, groin, and inner thighs. When you have cramps in your stomach or are menstruating, this posture is extremely relaxing.

a joyful baby (Ananda Balasana)

happy baby

This yoga position is excellent for increasing flexibility in the groin and inner thighs while also being quite calming for the lower back.

forward bend when seated (Paschimottanasana)

Seated Bend

The seated forward bend will enable you to reach the hamstrings, which get so tight from spending the day sitting down. By just hanging your body over your legs and allowing gravity to bring you down rather of utilizing your muscles, you may make this posture more soothing.

Sitting Spine Twist

Yoga 15

Twists may be calming and energizing at the same time. They encourage spinal flexibility and may alleviate bloating.

Yoga is a time-tested method of physical and mental relaxation. It’s been around for centuries, and it’s still widely used today. The “best time to do yoga for weight loss” is when you are not doing anything else that would be strenuous or taxing on the body.

  • best time to do yoga after meal
  • evening yoga benefits
  • best time to do yoga and exercise
  • best time to do yoga morning or night
  • best time of day to do yoga for anxiety
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