Skip Nav
Love It. Save Your Favorites Now.
Pajamaste! Do This Relaxing Yoga Sequence in Bed to Help You Fall Asleep Quickly

Stretches to Do in Bed

Pajamaste! Do This Relaxing Yoga Sequence in Bed to Help You Fall Asleep Quickly

View In Slideshow
Stretches to Do in Bed
Image Source: Unsplash / Vladislav Muslakov

Stretching has a way of melting away stress and worry, but there's no need to unroll your yoga mat. Here are nine stretches you can do in your pajamas and in your bed — either before you go to sleep or once your alarm goes off — or both! Do the entire sequence if you have time, or just pick a few much-needed stretches. Either way, you'll feel more relaxed, whether you're heading to the land of nod or waking with the sun.

Related:
Before-Bed Yoga Sequence
This Yoga Sequence Is Even Better Than a Before-Bed Massage

Knee to Chest

Knee to Chest
Image Source: POPSUGAR Photography / Louisa Larson
  • Lying on your back, hug your bent left knee into your chest, clasping both hands around your shin. Gently pull down to increase the stretch. Release any tension in your shoulders and neck.
  • Keep your right leg relaxed in a comfortable position.
  • Gently circle your knee in one direction, then the other, to loosen it even more.
  • Hold for 30 seconds then repeat on the other side.
1 / 12

Lying Spinal Twist

Lying Spinal Twist
Image Source: POPSUGAR Photography / Louisa Larson
  • Bend both knees into the chest, wrapping your arms around the shins and hugging them tightly.
  • Release your arms and let both knees fall to the left side.
  • Extend your arms into a T-position and turn your head to the opposite side of your bent knee. You can increase the stretch by crossing the right knee over the left thigh.
  • Hold here for at least 30 seconds, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Use your abs to lift your knees back to center and twist to the other side.
2 / 12

Half Happy Baby

Half Happy Baby
Image Source: POPSUGAR Photography / Louisa Larson
  • Lying on your back, bend the left knee and hold the left foot with both hands.
  • Relax the torso and gently pull your knee toward the bed, keeping the shoulders and head relaxed.
  • Hold this pose for 30 seconds. Repeat on the other side.
3 / 12

Happy Baby

Happy Baby
Image Source: POPSUGAR Photography / Louisa Larson
  • Lie on your back, bend both knees and hold on to the outside edges of your feet.
  • Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head, staying here for 30 seconds.
4 / 12

Reclining Hamstring Stretch

Reclining Hamstring Stretch
Image Source: POPSUGAR Photography / Louisa Larson
  • Lying on your back, raise your right leg as high as you can, keeping your pelvis flat on the bed. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf.
  • Hold for 30 seconds, then switch sides.
5 / 12

Lying Side Quad Stretch

Lying Side Quad Stretch
Image Source: POPSUGAR Photography / Louisa Larson
  • Lie down on one side and prop your head up with your hand. Pull your foot toward your butt, and bend your bottom knee if you're having trouble staying steady.
  • Hold for 30 seconds, then switch sides.
6 / 12

Fish

Fish
Image Source: POPSUGAR Photography / Louisa Larson
  • Lie flat on your back with your arms close to your sides, palms facing down.
  • Keeping your butt on the bed, inhale as you press your hands and forearms into the mattress to arch your back, lifting your shoulders off the floor, tilting your head backward.
  • Keeping your legs strong, hold for 30 seconds.
7 / 12

Butterfly

Butterfly
Image Source: POPSUGAR Photography / Louisa Larson
  • Sit on the bed with your heels together, knees out wide. Rest your hands on your feet.
  • Inhale, keeping the spine long, and gently fold forward as you exhale. Press the elbows against the inner knees to open the hips further, which will help you get a deeper forward bend.
  • Enjoy this stretch for 30 seconds or more.
8 / 12

Cobra

Cobra
Image Source: POPSUGAR Photography / Louisa Larson
  • Roll over onto your belly and extend your arms out in front of you. If you're tall, you can hang your feet over the end of the bed.
  • Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest. As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you'll feel a nice stretch in your chest and neck.
  • Stay here for 30 seconds, then lower your torso back to the bed.
9 / 12

Seated Neck Release

Seated Neck Release
Image Source: POPSUGAR Photography / Louisa Larson
  • Sit on the bed in a cross-legged position. Rest your left hand on your left thigh or knee.
  • Place your right hand on the top of your head and slowly tilt your head to the right. Apply gentle pressure with your hand to increase the stretch.
  • Gaze into the left corners of the eyes, holding for 30 seconds.
  • Release and repeat on the left side. Feel free to repeat on each side two or three times.
10 / 12

Seated Shoulder Stretch

Seated Shoulder Stretch
Image Source: POPSUGAR Photography / Louisa Larson
  • Sit in a comfortable cross-legged seated position.
  • Interlace your hands as you raise your arms overhead, pressing your palms toward the sky.
  • Gaze at your hands, breathing deeply into the chest for 30 seconds.
11 / 12
Stretches to Do in Bed
12 / 12
Around The Web
See a Peloton Instructor's Typical Workout and Food Diary
Workouts
2 Peloton Instructors Share Their Fitness and Food Diaries For the New Year
by Sarah Wasilak
15-Minute Full-Body Booty-Band Workout From Blogilates
Workouts
Do Fewer Reps but Feel It More With This 15-Minute Full-Body Booty-Band Workout
by Jenny Sugar
Live Workouts on POPSUGAR Fitness's Instagram, Week of 1/25
Instagram
Get Strong and Move Your Body With 4 Intense Instagram and YouTube Live Workouts
by Maggie Ryan
30-Minute Arms and Abs Workout With Anna Renderer
Workouts
Sculpt and Strengthen Your Arms and Abs With This 30-Minute Workout From Anna Renderer
by Genevieve Farrell
How to Build Hip Strength
Workouts
If You Have Back or Knee Pain, You May Need to Strengthen Your Hips — Here's How
by Maggie Ryan
Is 30 Minutes of Cycling a Day Enough For Weight Loss?
Workouts
Is 30 Minutes of Cycling a Day Enough For Weight Loss? Experts Say Yes and No
by Simrin Purhar

From Our Partners

Now You Know

Netflix's You Season 3 Cast

Entertainment News

Netflix's You Is Packing in Some Notable Stars For Season 3 — See Who Is on Board

by Kara Kia

Entertainment News

We're Rounding Up the Best 2021 Super Bowl Commercials For Your Viewing Pleasure

by Mekishana Pierre

Celebrity News

Kourtney Kardashian and Travis Barker Dating Makes More Sense Than You Think

by Grayson Gilcrease

Fashion

Beyoncé Looks Like an Ice Princess For Her "Icy Park" Collection With Adidas

by Nikita Charuza

Entertainment News

Jennifer Lopez Celebrates 20 Years of J.Lo by Re-Creating Her "Love Don't Cost a Thing" Video

by Karenna Meredith

Celebrity News

JoJo Siwa Thanks Fans For Their Support After Coming Out: "I'm the Happiest I've Ever Been"

by Karenna Meredith

Family

The Teen Who Bonded With Joe Biden Over Having a Stutter Is Releasing a Picture Book About His Story

by Alessia Santoro

Fashion

Bernie Sanders Turned His Inauguration Meme Into a Cozy Sweatshirt to Raise Money For Charity

by Chanel Vargas

Latest Fitness
We're Hiring! Write For Us Advertise With Us About Us Contact Archives
Power Your Happy POPSUGAR at Kohl's Collection Beauty by POPSUGAR POPSUGAR Must Have POPSUGAR Insights
Terms Privacy Policy
©2021 Group Nine Media Inc.