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Bed Yoga

Written and reviewed by The Kriya Yogi

A bed is a soft, unstable surface, which changes what yoga on it should look like: fewer standing or balance shapes, more reclined and cross-legged ones, done slowly. This sequence is built entirely for that surface.

Why a mattress changes the practice

A soft surface reduces the reliability of joint feedback the feet and hands normally get from a firm floor, which makes standing balance postures a poor fit for bed. Reclined and simple seated shapes, by contrast, work well because the softness supports the spine rather than destabilising the base.

How to practise well in bed

Sit cross-legged near the headboard so you can use it for a light backrest if needed, or lie with knees bent and feet flat on the mattress for reclined shapes. Move slowly; the give of the mattress means momentum matters more here than on a firm floor, and a fast movement can tip balance unexpectedly even while seated.

What to avoid

Avoid any standing posture on a mattress — the instability makes falls far more likely than the same posture on the floor. Avoid deep twists while lying flat, since the soft surface lets the pelvis and spine move unevenly; keep twists gentle and supported by a bent-knee position.

When bed yoga is useful

This sequence suits first thing in the morning before the body has warmed up, last thing at night to wind down, or on days when getting to the floor is difficult. It is a genuine practice in its own right, not only a fallback. Use a sturdy chair without wheels, placed on a non-slip floor, with the seat against a wall if it tends to slide. Stop any movement that produces sharp, shooting or radiating sensation.

The sequence

  1. 01
    ApanasanaKnees-to-Chest Pose

    Knees-to-chest in bed: lying on the back, draw both knees toward the chest, holding for six slow breaths.

  2. 02
    Supta Baddha KonasanaReclining Bound Angle Pose

    Reclined bound angle: soles of the feet together, knees resting on pillows for support, one to two minutes.

  3. 03
    Supta MatsyendrasanaSupine Twist

    Reclined bed twist: knees bent and dropped gently to one side, shoulders staying grounded on the mattress.

  4. 04
    SukhasanaEasy Pose

    Easy cross-legged seat near the headboard, using it as a light backrest if the lower back needs support.

  5. 05
    BharadvajasanaBharadvaja's Twist

    Seated bed twist: sitting cross-legged, turn gently toward one hand placed behind on the mattress.

  6. 06
    BalasanaChild's Pose

    Child's pose on the mattress: knees wide, forehead resting on a folded pillow, a soft resting shape.

  7. 07
    Viparita KaraniLegs Up the Wall

    Legs up the headboard: hips close to the headboard, legs resting up the wall of the headboard or simply elevated on pillows.

  8. 08
    ShavasanaCorpse Pose

    Full relaxation lying flat on the bed, arms and legs loose, to close the sequence.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Cautions

  • Do not attempt standing postures on a mattress; the unstable surface increases fall risk significantly.
  • Keep twists gentle and supported by bent knees rather than a straight-legged rotation.
  • If you have vertigo, move especially slowly between lying and seated positions.
  • See a doctor if lying flat regularly triggers breathlessness or reflux discomfort; a slightly raised upper body may help.

What the evidence supports

There is little direct research on yoga practised specifically in bed; the evidence base for the individual reclined and seated postures used here comes from general gentle-yoga and relaxation research, which shows modest benefits for perceived stress and sleep-related relaxation. Bed yoga should be understood as a practical adaptation of that evidence rather than a separately studied practice.

Questions about bed yoga

+ Is it okay to do yoga in bed instead of on the floor?
For reclined and gentle seated postures, yes. Standing or balance postures are not suitable on a soft mattress.
+ When is bed yoga most useful?
Morning wake-ups, evening wind-downs, and days when getting to the floor is difficult are all good times for it.
+ Can bed yoga help me sleep?
A short, calm reclined sequence before sleep can support relaxation for many people, though it does not treat sleep disorders.
+ Do I need any props for bed yoga?
A couple of pillows are useful for supporting the knees or head; the headboard can double as a light backrest.
+ Is bed yoga suitable for people who can't get to the floor?
Yes, it is often used by people managing mobility limitations, illness recovery or simply very early mornings.

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.