Check out this guest post from Tuck Sleep. Some great tips for ways to incorporate yoga into your everyday life.
Yoga offers excellent benefits for sleep whether you practice it at night, in the morning, or throughout the day. When you practice yoga, you can trigger a relaxation response that can decrease stress, anxiety, and lower your blood pressure. Promoting calmness and relaxation, yoga is a good choice for improving the quality of your sleep.Yoga is a particularly good choice just before bed or as you're waking up. At night, you can use yoga as part of your bedtime routine to wind down and feel more centered and calm as you drift off to sleep. When you wake up, yoga can be a soft transition into the day, filling you with positive energy.
You may be accustomed to practicing yoga on a mat or simply on the floor, but yoga in bed can be beneficial. When you practice yoga in bed at night, you may drift off to sleep as you're meditating. And in the morning, yoga can help you stretch out for the day before you've even gotten out of bed.
Practicing yoga in bed requires simple poses and an appropriate mattress. Some mattresses make it more difficult to do yoga in bed: for example, innersprings may be too bouncy, or you may sink too deeply into a foam bed. A hybrid mattress is likely to be a good fit for yoga in bed, as it's not likely to be too bouncy, but you should be able to move without sinking uncomfortably far down into foam.
Evening Yoga Poses You Can do in Bed
Child's pose: Sitting on your heels, lean forward and rest your forehead on the mattress. Lower your chest to your knees and extend your arms in front of you as you hold the pose and breathe.
Reclined spinal twist: Use this pose to relieve spinal tension. Lie on your back with your knees bent and arms extended to the side. Place your feet flat, and drop your knees to the left. Turn your head to the right and press your shoulder blades into the mattress, hold for several breaths, then repeat on the other side.
Reclined bound angle pose: On your back, bring the soles of your feet together and drop open your thighs. Breathe deeply as you place one hand on your belly and the other on your heart, then close your eyes.
Corpse pose: Practice mindful breathing in the corpse pose. Lay down flat on your back with your body aligned, and allow your legs to drop open comfortably. Close your eyes and release the tension in each muscle group, working from your head to your toes.
Morning Yoga Poses You Can do in Bed
Happy baby pose: As you're lying down, hold the outer edges of your feet and draw your knees toward your armpits. Keep your ankles over your knees and gently rock from side to side.
Bridge pose: Lying on your back, bend your knees with your ankles underneath them. Lift your hips up as you press your feet down into the mattress. Keep your hands together as you press your arms down and lift your chest.
Seated forward bend: Stretch your body out with this pose. Sit up with your legs stretched out in front, then lean forward with your torso, reaching your hands toward your feet.
Legs up the wall: With your back on the mattress, place your legs upward onto your headboard, using your hands for balance. Rest your shoulders and head on the mattress as you hold the pose and practice mindful breathing.