Sleep · 14 min
A short, do-it-in-bed sequence to shift the nervous system toward sleep — no mat required.
Why this session
Shift work wrecks circadian rhythm. Restorative shapes done in bed with dim light cue the body it's time for rest, even at 8 AM.
In bed, on your back, soles together, knees wide. Pillows under each knee.
beginner cueExtra pillows if the hips feel any pinch.
Ananda Balasana
On your back, knees to armpits, hold the outer edges of the feet.
beginner cueHold the backs of the thighs instead of the feet.
Knees to the right, arms wide. Long, slow breathing.
beginner cuePillow between the knees.
Repeat to the other side.
beginner cueSame as before.
Legs elevated on stacked pillows or against the headboard. Arms rest at sides.
beginner cueAny elevation counts. Comfort first.
Roll to your left side, knees curled. This is the traditional close for sleep-oriented practice.
beginner cuePillow between the knees for the low back.