We all make that annual resolution of being less lazy and looking after mental and physical wellbeing, however, it’s often difficult to take out time from our busy days to get exercising every day. We’ve all heard about the countless benefits of exercising (yoga in particular!) and all that it can bring such as strength, mindfulness, reduction in stress and anxiety, and even help with memory and thinking, but the real question is how can you make it into a routine? 

And the answer is simple: take your yoga practice to bed!

So whether you’re a student who identifies as a "sleep enthusiast" or you are "functioning on caffeine" taking a few minutes after waking up or before going to sleep can make a big difference in your day. 

But how do we get there?
According to a 2017 survey, 90% of smartphone users between 19 and 24 years check their phones within 15 minutes of waking up. By trading these 15 minutes to for a few stretches can be what sets your day apart. 

"Yoga is a great way to unwind from stress or greet the day."

Begin on your bed by rolling your shoulders back and taking a few deep breaths. Close your eyes and just be aware of what you’re feeling. Once you feel more centred after 10-15 breaths, start stretching..

1.    EXTENDED CHILD POSE
Start with an extended child pose. This stretch targets your spine, Groin, Shins and Feet. This simple, calming pose is easy to do in bed. Kneel on the mattress and allow your big toes to touch. This means your knees are apart allowing the rib cage to sink deeper, and the arms are extended forward to help lengthen the spine. This pose stretches the spine, hips, knees and relieves tension in the body.

2.    CAT AND COW POSE
Now to stretch your back and neck, Cat and Cow poses are great to Increases circulation of spinal fluid. To do this get on all fours with your knees under the hips and wrists under the shoulders. Spread your fingers and press through the base of the fingers and the fingertips. 
On an inhalation, lower the belly, lift your chest, tailbone pointing up and look up.

Exhale, come back into your neutral ‘tabletop’ position. Inhale in neutral position and as you exhale, pull your belly in, lift your side waists, round your spine and release your head towards the floor. Actively press the floor away and feel the stretch in the back body Inhale and come back into your neutral starting position. 

3.    PIGEON POSE 

Now to open your hips and stretch your hips, thighs and legs. From all fours, bring your right knee forward towards your right wrist as if you were doing a lunge and place your right ankle will be somewhere in front of your left hip. Rest your back leg on the bed and point your toes with heel facing the ceiling. As you inhale, come onto your fingertips, lengthen your spine, draw your belly and open your chest. As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat. Stay for 5 breaths or longer. 

On each exhalation, try to release the tension in your right hip.
To come out of the pose, push back through the hands, lift your hips and move your leg back into all fours. Repeat on the other side.

4.    FORWARD FOLD
Now stand up or Sit up on your bed to do the forward fold pose which will help you calm the mind while stretching and rejuvenating the whole body.

Reaching for your heels, toes or shins. Place your hands wherever they can stretch to and stretch your back. If you feel tight in the backs of your legs, be sure to bend your knees. This move is relaxing and cooling. Be sure to focus on your exhale -- it'll deepen the stretch.

For doing it standing up, breathe in, and as you breathe out press your hands into the floor and lift your hips into the air, finding Downward Dog. This pose looks like an upside-down V, but don’t worry if you feel more like an upside-down U. That probably means your pelvis is tucking rather than tilting. With practice, your U will eventually become a V, and this short vinyasa sequence can help you work toward that.