Radiance Basden is a certified yoga teacher and passionate advocate for stress reduction, mental resilience, and restorative wellness. Here, she guides readers through a short practice designed to be done in bed. 

Taking the time to practice yoga in bed—whether ahead of a nap or a full night’s sleep—literally signals your mind and body that it’s time to relax. Bed yoga activates your parasympathetic nervous system and lowers your stress hormones just in time for you to settle into some truly restorative rest.

Whether you’ve just weathered a particularly challenging day or you’re simply hoping to gift yourself some dreamy downtime, the following short practice invites you to let it all go.

10-Minute Bed Yoga for Sleep

This yoga practice is ultimately about comfort. Keep your coziest pillows nearby for support, cover your body with a throw blanket in restful poses, and be prepared to cozy up.

Constructive Rest

(Photo: Radiance Basden)

Begin on your back with your knees together, feet apart in Constructive Rest. Allow your arms and hands to come into a goalpost shape alongside your head.

Stay here for 3 full cycles of breath.

Windshield Wipers

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Allow your legs to fall gently side to side, beginning with the left side, in Windshield Wipers.

(Photo: Radiance Basden)

Shift your legs from side to side with the pace of your own inhalations and exhalations. Repeat for 3 cycles of breath.

Knees to Chest

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Bring your knees toward your chest and wrap your arms around them, hugging your legs. Gently rock from side to side, taking small circles with your ankles. Give yourself a tight squeeze here, then release.

Stay here for 3 full cycles of breath, moving in whatever way feels right to you.

Reclining Twist

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Bring your arms straight out from your shoulders or bend your elbows for a goalpost shape with your knees bent. Take a deep breath in, exhale, and let your legs fall toward your left side in Reclining Twist.

Take your gaze to the right and bring your left hand to rest gently on your legs.

Take 3 full breaths here.

When you’re ready, bring your legs back through center and switch sides.

Knee Circles

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Bring your knees back toward your chest. Cup one knee with each hand or place your hands against the backs of your thighs, guiding your knees in gentle circles.

Take 3 in one direction before moving the opposite way.

Dynamic Waterfall Pose

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With your next inhalation, send your legs up toward the sky in Waterfall Pose or unsupported Legs Up the Wall.

(Photo: Radiance Basden)

Exhale as you bend your knees.

(Photo: Radiance Basden)

Inhale to take your legs straight back into Waterfall. As you exhale, bring them out toward the sides in a V-shape.

Inhale your legs back to Waterfall and repeat this cycles of movement once more, moving with the pace of your own breath.

Happy Baby Pose

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From Waterfall, bend your knees toward your elbows. Take your hands to the inside or the outside of your feet, finding yourself in Happy Baby Pose.

Stay here for 3 full cycles of breath.

Reclining Bound Angle Pose

(Photo: Radiance Basden)

When you’re ready, bring the soles of your feet together and lower them to the bed in Reclining Bound Angle Pose. For extra comfort and support, bring a pillow beneath each knee, allowing you to fully relax into the shape.

Place your hands on your belly, your heart, or one of each. Breathe here for 3-5 minutes or as long as you’d like.