You may think you need to an overpriced exercise mat and a class full of people to sufficiently practice yoga. But in reality, your bedroom is just as good as any lavender-scented studio. In fact, doing yoga in bed (yes, right on those cozy, comfy sheets) both in the morning and at night can lead to better focus, reduced anxiety and more restful sleep. “Doing yoga and focusing on your breath for just a few minutes at the beginning and end of your day acts as a reset button to help clear your mind and set you up for success,” Anthony Chavez, master trainer and the director of mindful leadership at Corepower Yoga tells us. It’s a simple way to tweak your routine and add value without completely disrupting your day-to-day life. Plus, it’s impossible to stay grumpy while posing in happy baby.
To help you get started, we partnered with Chavez to create a sun salutation and a nighttime flow, both individualized with specific poses to help you rise and shine or drift off to dreamland. Each move is doable from the comfort of your own bed, plus, like a stability ball, the slight give of your mattress will help fire up those small stabilizing muscles (just steer clear of anything super soft, like memory foam). Repeat each sequence as often or as little as you’d like, focusing on your mind-body connection in addition to your breath.