You know when you’re tired AF, but the minute you lay down, it feels like your brain decides to have an impromptu dance party to “Despacito?” Falling asleep can be a struggle, but incorporating yoga into your pre-bedtime routine, with its relaxing postures and meditative nature, can make a world of difference in your slumber. But sometimes, you just don’t want to roll out your mat and do yoga before bed — which is why these poses that you can literally do in your bed are a lazy yogi’s dream.
According to a Huffington Post survey from 2013, sleep deprivation is a major source of stress among U.S. adults. From crazy to-do lists, to general life-induced anxiety, getting the proper amount of restful shut-eye can feel nearly impossible at times.
Yoga is an incredible way to reduce stress levels, release any unnecessary tension in your body, and calm your mind before you hit the hay. And there are so many different types of yoga poses that can combat that evening restlessness.
But the best part is that a few of them can actually be done right alongside your pillow and comforter before you lay down to catch some Z’s. Here are six yoga poses you can literally do in the comfort of your bed that’ll help you sleep like a baby.
1. Reclining Bound Angle Pose (Supta Baddha Konasana)
This bad boy is a classic restorative pose, and it can be modified to meet all of your hip-related needs by using pillows as props underneath your knees.
Close your eyes, and instead of pushing your knees down, imagine they are weightlessly floating up toward the ceiling. As you do this, continue settling your groin into your bed, allowing your whole body to get comfortable.
2. Legs Up The Wall Pose (Viparita Karani)
If your bed is next to a wall, this is a great way to ease into a wonderful night’s sleep.
I know it looks a little intimidating at first glance, but this pose is an incredibly relaxing inversion that counteracts the tension collected in your body from sitting and standing (but mostly sitting) all day.
This pose also relieves anxiety and can even reduce menstrual symptoms, which are often key sources of restlessness before bed.
3. Reclined Spinal Twist (Supta Matsyendrasana)
Twists are a great way to decompress your body and release all of the stress you may have built up during the day.
If you’re worn out after a super long work day, but just can’t seem to get to sleep, the reclined spinal twist will detoxify your body in a way that’s sure to leave you feeling an incredible sense of calm all over.
Inhale, hold your breath for a moment, and exhale, letting it all go.
4. Seated Forward Bend (Paschimottanasana)
Forward bends help soothe a distracted and racing mind, while simultaneously lengthening your tightened hamstrings and preparing them to lay down comfortably for the next several hours.
Plus, if you’re doing this pose in your bed, you can place a pillow on your legs and lay your head right on top of it for the most restful forward fold of your life.
You can thank me later.
5. Happy Baby (Ananda Balasana)
Happy baby relieves any tension in your lower back, while calming the brain and relieving stress.
Gently rock back and forth, and feel the luxurious stretch this pose provides to your groin and hips. Focus simply on breathing deeply, and release any other thoughts you may have as you prepare for sleep.
6. Corpse Pose (Savasana)
Savasana is the ultimate meditative yoga pose, and of course, it’s perfect for right before you drift off to sleep.
Get as comfortable as possible by positioning yourself underneath your sheets, resting your head atop your comfiest pillows. You may want to fall right asleep at this point, but do your best to practice even, deep breathing for at least a few minutes.
Then, when you’re ready, you’re in for the snooze of your freaking life, my friend. Sweet dreams!