This is a great sequence to do literally right before you go to sleep.
In your bed. With or without covers. It still counts as yoga. Who’s gonna say otherwise? The yoga police do not exist 😉 

You’ll notice there aren’t that many poses in this sequence. That’s by design. I pulled a principle from restorative yoga: holding poses for extended periods of time.

Restorative Yoga

When I say, “holding poses for extended periods of time,” I’m talking like 10 minutes. I know. It’s insane.

Which is why I don’t typically teach pure restorative yoga. It’s extremely difficult for a recovering “Type A” like me to sit in one pose for ten whole fucking minutes.

Because there are so many other things that I could/should be doing. Except…

There really isn’t anything else I need to be doing.

Taking or teaching a true restorative yoga class brings home this lesson for me:

While you’re in a seated forward bend for ten minutes, you may experience a range of sensations. Some of them may be pleasant, uncomfortable, boring, mystical, etc.

While you sit with all of these feelings/emotions/thoughts, you’ll realize that they are all just temporary.

You may even find yourself slipping into complete and total oneness with a divinity of your own understanding, if only for a second or two.

See? ✨Magic✨ But only if you’re open to it.

Bed Yoga Sequence

Paschimottanasana (Seated Forward Bend)

• Extend both legs out on the bed in front of you, flexing your toes towards your face.

• Place a pillow on your lap.

• Root down through both hips energetically (DO NOT actually move any of the meat out of the way)

• Roll your shoulders up and back, drawing your shoulder blades down your back.

• Inhale to extend your arms up over head.

• Exhale to fold forward, hinging at the hips and continuing to extend through the crown of the head

⏰ Stay here for ten minutes. Set a timer if you need to.

Parivrtta Janu Sirsasana (Revolved Head To Knee Pose)

• Extend both legs out on the bed in front of you.

• Root down through both hips energetically.

• Roll your shoulders up and back, drawing your shoulder blades down your back.

• Place your right sole on your upper left thigh.

• Inhale to lift the right arm up overhead, while placing the left hand on the right knee.

• Exhale to reach the right finger tips toward the left toes.

⏰ Stay here for five minutes. Set a timer if you need to.

When you are complete, use your hands to push yourself back up to a seat and gently twist your spine the other way.

⭐️ Repeat on the other side.

Supta Baddha Konasana (Reclined Bound Angle Pose)

• Lay down on your bed. (no pillows under your head)

• Bend your knees and place the soles of your feet together at the midline of your body.

• Place pillows and/or under your knees to support them.

⏰ Hold this pose for ten minutes. Set a timer if you need to.

When you are complete, draw your knees into your chest and roll around a bit.

Supta Matsyendrasana (Supine Spinal Twist)

• Spread your arms out at your sides, so that you are making a “T” shape.

• Bring your shins parallel to the ceiling, knees and ankles “glued” together.

• Use your core muscles to shift your hips to the right.

• Exhale to drop your knees to the left.

⏰ Hold this pose for five minutes. Set a timer if you need to.

When you are complete bring your knees back to the center, shift your hips back to center, and hug your knees into your chest.

⭐️ Repeat on the other side.

Savasana (Corpse Pose)

• Slowly extend one leg out on the bed in front of you, then the other.

• Rest your arms at your sides, palms facing up.

• Focus your attention on where in your body you feel the sensation of breath. (Maybe it’s at the tip of your nose, at the back of your throat, or deep in your belly. There is no wrong answer here.)

• Be present with every inhale and every exhale.

⏰ Stay here for ten minutes. Set a timer.

You’ve completed your session!

Now, feel free to drift away to a peaceful slumber. 😴