Pillow Yoga: 10 Simple Poses to Practice in the Comfort of Your Bed

Imagine starting or ending your day with a gentle yoga practice that doesn’t require leaving the warmth and coziness of your bed.

This may sound too good to be true, but pillow yoga offers just that.

With simple poses that apply your bed and pillows, you can reap the benefits of yoga without the need for a yoga mat, special clothes, or a trip to the studio.

In this guide, we’ll explore 10 easy pillow yoga poses to practice in the comfort of your own bed.

Whether you’re new to yoga or an experienced practitioner, these poses are perfect for winding down after a long day or gently awakening your body in the morning.

1. Supported Child’s Pose (Balasana)

Supported Child’s Pose is a restorative pose that provides a gentle stretch for the hips, thighs, and lower back. Here’s how to do it:

1. Sit on your heels with your knees wide apart and your toes touching.
2. Place a pillow or two horizontally in front of you.
3. Lean forward and drape your torso over the pillows, resting your forehead on the pillow or the bed.
4. Extend your arms alongside the pillows, palms facing up.
5. Take deep breaths and hold the pose for 3-5 minutes, allowing your body to fully relax.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

This restorative pose helps to open the hips, inner thighs, and groin while providing support for the lower back. Here’s how:

1. Lie on your back with your knees bent and the soles of your feet touching.
2. Place a pillow under each knee for support.
3. Rest your arms by your sides or place one hand on your heart and one on your belly.
4. Close your eyes and breathe deeply, holding the pose for 3-5 minutes.

3. Legs-Up-the-Wall Pose (Viparita Karani)

Legs-Up-the-Wall Pose is a simple inversion that can help reduce stress, ease lower back pain, and improve circulation. Follow these steps:

1. Place a folded pillow or blanket near the headboard or wall.
2. Lie on your back with your buttocks against the headboard or wall and your legs extended vertically up the wall.
3. Rest your arms by your sides or on your belly.
4. Take deep breaths and hold the pose for 5-10 minutes, allowing your body to fully relax.

4. Supported Bridge Pose (Setu Bandha Sarvangasana)

Supported Bridge Pose helps to open the chest, shoulders, and hips while providing a gentle inversion. Here’s how to do it:

1. Lie on your back with your knees bent and feet flat on the bed, hip-width apart.
2. Lift your hips and place a pillow or two underneath your sacrum (the triangular bone at the base of your spine).
3. Rest your arms by your sides or clasp your hands beneath your hips, rolling your shoulders underneath you.
4. Hold the pose for 3-5 minutes, breathing deeply.

5. Supported Fish Pose (Matsyasana)

Supported Fish Pose helps to open the chest, shoulders, and throat, making it a great pose for improving posture and relieving upper back and neck tension. Here’s how:

1. Place a pillow or two horizontally behind you on the bed.
2. Sit in front of the pillows with your legs extended or bent at the knees, soles of the feet touching.
3. Lean back onto the pillows, allowing them to support your upper back and head.
4. Rest your arms by your sides or on your belly, palms facing up.
5. Hold the pose for 3-5 minutes, taking deep breaths.

6. Supported Pigeon Pose (Eka Pada Rajakapotasana)

Supported Pigeon Pose provides a deep stretch for the hips and glutes while supporting the upper body. Here’s how:

1. Start on your hands and knees in a tabletop position.
2. Bring your right knee forward toward your right hand, placing your right foot near your left hand.
3. Slide your left leg back, keeping it straight.
4. Place a pillow under your right hip for support.
5. Hold the pose for 3-5 minutes, then switch sides and repeat.

7. Reclining Twist (Supta Matsyendrasana)

Reclining Twist provides a gentle twist for the spine, helping to release tension in the back and shoulders. Here’s how:

1. Lie on your back with your knees bent and feet flat on the bed.
2. Drop your knees to the right, placing a pillow between your knees for support.
3. Extend your left arm out to the side, keeping your shoulder on the bed.
4. Turn your head to the left and hold the pose for 3-5 minutes, then switch sides and repeat.

8. Supported Half Frog Pose (Ardha Bhekasana)

Supported Half Frog Pose provides a gentle stretch for the inner thighs, hips, and groin. Here’s how:

1. Lie on your belly with your legs extended behind you.
2. Bend your right knee and bring your heel toward your right buttock.
3. Place a pillow under your right knee and thigh for support.
4. Rest your forehead on your hands or another pillow.
5. Hold the pose for 3-5 minutes, then switch sides and repeat.

9. Supported Savasana (Corpse Pose)

Supported Savasana allows for complete relaxation and surrender, making it an ideal pose for meditation or for ending your pillow yoga practice. Here’s how:

1. Lie on your back with your legs extended and feet falling naturally outward.
2. Place a pillow under your knees for support, helping to release any tension in the lower back.
3. Place a thin pillow or folded blanket under your head for neck support, if needed.
4. Rest your arms by your sides with your palms facing up, allowing your shoulders to relax and open.
5. Close your eyes and take deep, slow breaths, focusing on fully relaxing your body and releasing any remaining tension.
6. Hold the pose for 5-10 minutes or longer, as desired.

10. Supported Side-Lying Stretch (Ananda Balasana Variation)

This gentle side-lying stretch helps to open the hips, inner thighs, and side body. Here’s how:

1. Lie on your right side with your legs extended and your head resting on a pillow or your right arm.
2. Bend your left knee and place a pillow between your thighs, allowing your left foot to rest on the pillow.
3. Extend your left arm overhead, resting it on the bed or another pillow.
4. Take deep breaths and hold the pose for 3-5 minutes, then switch sides and repeat.

Incorporating pillow yoga into your daily routine can be a simple yet effective way to improve your overall well-being. These 10 poses are designed to be accessible for everyone, regardless of age or experience level. They can help to relieve stress, improve flexibility, and promote better sleep, all while making it easy to practice in the comfort of your own bed.

As with any new exercise routine, it’s important to listen to your body and make adjustments as needed. Don’t push yourself too hard, and be sure to use extra pillows or blankets for support if needed. Always consult with a healthcare professional before beginning any new exercise program, especially if you have any pre-existing health conditions or concerns.

So why not give pillow yoga a try? It’s a gentle, accessible way to incorporate the benefits of yoga into your daily life, and it might just become your new favorite way to unwind at the end of the day or start your morning with intention and ease. Sweet dreams and happy stretching!