Child's Pose (Balasana): Sit back on your heels, stretch your arms forward, and rest your forehead on the bed.
3.
Knee-to-Chest Pose (Apanasana): Lie on your back and hug your knees to your chest. This pose gently stretches your lower back and can aid in digestion.
4.
Supine Spinal Twist (Supta Matsyendrasana): Lie on your back, extend your arms to the sides, and let your knees fall to one side.
5.
Legs Up the Wall (Viparita Karani): Lie on your back with your legs extended up against the wall or headboard.
6.
Cat-Cow Stretch (Marjaryasana-Bitilasana): On your hands and knees, arch your back (Cat) and then dip it down (Cow).
7.
Seated Forward Bend (Paschimottanasana): Sit with your legs extended and reach forward toward your toes.
8.
Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bring the soles of your feet together, and let your knees drop open.
9.
Practicing yoga in bed can be a gentle and effective way to start or end your day.