Bed Yoga: What Is It And Why Should You Try It?

When you picture yoga, what do you see? Do you imagine deep breathing? What about slow movements? Or maybe someone peacefully meditating? Now picture doing all of this from the comfort of your bed, and you have bed yoga!

What is Yoga?

Yoga, translated from the Sanskrit root word yuj, means to contemplate and can be further translated as to join or unite. Traditionally, the practice of yoga was intended to help with self-reflection.

Most often, yoga is thought to be a union between the mind, body, and spirit practiced through exercise, meditation, and breathing. Yoga can be practiced for a variety of reasons and has insurmountable benefits.

What is Bed Yoga?

So what exactly is bed yoga?

Bed yoga, in alignment with the traditional art of yoga, typically includes a series of stretching and breathing exercises done on or in a bed. Bed yoga is an accessible option for someone looking to get their yoga toes wet. This is because they can have a comfortable, safe place to practice before transitioning to the floor or a yoga studio.

Why Practice Bed Yoga?

Yoga is intended to help with strength, balance, and flexibility. The slow movements and deep breaths commonly associated with yoga help increase blood flow, warm-up muscles, and build strength.

But why do it in bed?

Mattresses are undeniably a much softer surface than the floor. This allows people who suffer from joint pains, sore knees, or wrists a more comfortable place to practice yoga while still reaping similar benefits. While standing and other balance exercises may be limited, bed yoga can greatly ease any pain or stiffness. It can be done right when you wake up or just before you fall asleep.

Best Bed Yoga Poses

Bed yoga can be practiced at night or in the morning, and its effectiveness will depend on your intent to practice. Let’s discuss the most popular bed yoga poses for morning and bedtime yoga.

Bed yoga practiced before bedtime is a surefire way to relax your mind and body and find stillness between the two before finding your final resting place for the night.

Legs-up-the-wall / Viparita Karani

* Start by lying on your back
* Raise both feet straight up into the air
* Rest your arms in a comfortable position.
* Follow your breath and focus on releasing tension in your body.
* Stay in this pose for up to 5 minutes.

Child’s Pose / Balasana

* From the tabletop position, sink your hips back toward your heels.
* Reach your arms straight out in front of you.
* Keep your knees out wide with your feet close together.
* Relax your chest and allow it to sink into your thighs.
* Relax any tension along your spine.
* Stay in this pose for up to 5 minutes.

Corpse Pose / Savasana

* Lie flat on your back with your legs straight.
* Position your feet a little wider than hip distance apart.
* Align your head, neck, and spine.
* Focus on your breath as you completely let go of the tension in your body.
* Allow your body to fall heavy.

Stay in this position for up to 15 minutes.

Best Morning Bed Yoga Poses

Morning bed yoga can be a great way to prepare for the day ahead. Try these simple yoga poses to start your day off with peace and productivity

Hero pose / Virasana

* Begin on your knees with your shins on the floor and knees together
* Widen your stance.
* Place your hands behind your body with your fingers facing your heels.
* Exhale, and lower your buttocks to the floor
* Focus on your breath
* Stay in this position for up to 5 minutes.

Cobra pose / Bhujangasana

* Begin by lying flat on your stomach
* Plant your hands on the floor in line with your shoulders.
* Shift your weight into your arms/fingers and gently bend your back
* Focus on your breath
* Stay in this position for up to 5 minutes

Seated Forward Fold pose / Paschimottanasana

* Begin on your butt with your legs straight out in front of you.
* Reach forward as far as you can comfortably
* Use your breath to sink further into this stretch.
* Stay in this position for up to 5 minutes.


Yoga is a great way to bring awareness to what is currently going on in your body and mind. These simple bed yoga exercises are a great way to get started with yoga, and you’ll be on your way to mindful living. However, if you don’t love your mattress, you might not find bed yoga as enjoyable. Don’t let a bad mattress prevent you from all the benefits of bed yoga!

Head over to and find your forever mattress today, or find your local MLILY stockist on our store finder to see for yourself


MLILY are constantly striving to make the most advanced products and offer the best sleep solutions. As such we look forward to introducing a range of newly innovated products at AIFF stand J42 (13-16 July 2023) including our premium memory foam mattresses, adjustable beds, pillows & lift chairs. Read MLILY Australia's National Sales Manager Adam Duckett's recent interview ahead of the upcoming AIFF Our team is looking forward to seeing you there, for further information on any of the product shown at the show please contact MLILY head office. 

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