Yoga in Bed
A simple yoga sequence to do in the comfort of your own bed. By Donna Noble
Reading time: 4 minutes
At first glance, your bed may seem like an unusual place for yoga. Yet, when you consider those subtle stretches you may automatically do upon waking up, it becomes apparent that your bed can be a cosy space for some yoga poses. Doing yoga on your bed provides your body with an opportunity to move, which can either invigorate you for the day ahead or promote relaxation as you wind down and you prepare for sleep.
Child’s Pose With Bolster
Come onto your hands and knees into a tabletop position. Transition into child’s pose by bringing your big toes together (or as close as possible). Widen your knees to make space for your stomach. Then lower your hips down to your heels (option to place a blanket or bolster behind your thighs and top of your calves) and extend your arms forward. For added comfort and support, consider placing a bolster or pillow beneath your head and chest, allowing you to rest your head to one side. Stay here as long as you feel comfortable.
Cat-Cow Pose
Transition from your child’s pose to a tabletop position. Place your hands underneath your shoulders and knees beneath your hips. Always remember to adapt the pose so that it is accessible for your body. Start by directing your gaze downwards. Inhale as you arch your back, lifting your chin and chest up. Exhale as you round your spine. Repeat this sequence as many times as you prefer.
Easy Pose
Contrary to the name, easy pose is not necessarily always easy. Find a comfortable seated position on your bed, allowing your body to settle into a state of ease. There is the option to sit on a block, a bolster or a folded blanket and your legs extended. Connect with your breath, letting it guide you to a place of stillness as you find solace in the sanctum of your bed. Stay here for three to five breaths.
Extended Side Stretch
Find a comfortable seated position, then place your right hand on the bed, elbow slightly bent. Reach your left arm overhead and lean towards the right (feel free to keep the arm wherever it feels accessible to you). You can also select where you wish to have your gaze, for example, the floor, towards the front or up to the ceiling. Come back to centre and repeat on the other side. Stay here for three to five breaths.
Seated Forward Fold
From a seated position, extend your legs out in front of you. Hinge from your waist, slowly lower your torso, allowing your arms to drape naturally beside you or extending your arms forward to hold the big toes or wherever feels comfortable. For added comfort and space in your stomach area, consider separating the legs, or enhance your relaxation by supporting your chest with a soft pillow or bolster.
Should you find your hips sinking down or tilting backward, alleviate this by sliding a pillow or block beneath your hips. If you experience tightness in the back of your legs, gently bend your knees. Stay here for three to five breaths.
Bridge Pose
Lie down to your back and bend your knees, placing the feet a comfortable distance from the hips. Keep your feet hip-distance apart (but remember to accommodate to suit your body). Hands should be on the bed parallel to the body with the palms pressing down. Or you can bend your elbows (90 degrees) making a fist with your hands. Press down through your feet and hands (or the back of the upper arms) and lift your hips off the bed. Lengthen the back of your neck by tucking your chin in slightly towards your chest.  Slowly release and lower.
Savasana
Lie down on your back taking up as much space as possible. Separate your legs, allowing your feet to fall away from each other. If this is not comfortable, place a bolster beneath the knees for added support. Extend your arms slightly away from your  body, palms facing up towards the ceiling, with the fingers curled in slightly. Allow the body to feel completely relaxed. Stay here for as long as you wish.
REMEMBER: the most important thing is to focus on how the yoga makes you feel, and not on how the yoga looks.
Donna Noble is an author, yoga educator, wellbeing coach and the founder of Curvesomeyoga, passionate about creating safe, judgement-free spaces for
every body regardless of shape, size, ethnicity, gender, age or ability. Connect on IG @donnanobleyoga or visit: thenobleartofyoga.co.uk
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