Yoga Poses for All Sleeping Positions
- Magdalena Pintos
- Jan 1
- 5 min read
Change your morning routine with a gentle stretch to ease aches that come from your sleeping position. There are different sleeping positions that our bodies feel the most comfortable with, however, after a long night's rest of anywhere between 5-8 hours, gravity can play a role in molding the body into certain discomforts the next day.
Typical sleeping positions include side sleeping, stomach sleeping, and back sleeping.
Before starting the day, using these simple yoga postures to re-align the body according to the body's natural sleeping position, will bring proper circulation, stretch, and refresh the body.
Side Sleepers and Their Common Aches
Though side sleeping is common and suggested for its benefits, such as keeping the airways open, preventing snoring and acid reflux, and being a restful position for pregnancy- it can still lead to neck, shoulder, back and hip stiffness.
The body's weight from side sleeping can induce pressure in the joints, causing discomfort in the lower back, numbing in the arms, and compression in the chest muscles.
To ease the discomfort, here are the suggested Yoga poses to practice in the comfort and coziness of one's own bed.
Best Yoga Poses for Side Sleepers
Shoulder & Peck Stretch
This stretch relieves tightness from the weight of laying on one side and reduces shoulder and hip pain.
How to: Start by laying on belly, then extend arm at shoulder's length (for shoulder stretch) or at a 90-degree angle (for peck stretch). Send gaze to the opposite side of the extended arm, using the free hand to gently push the body to roll over the extended arm.
Stay and Breathe, Repeat on other Side.
Supta Baddha Konasana [Reclining Bound Angle Pose]
This pose gently opens the hips and groin, easing lower back tension.
How to: Start by laying on the back, bring feet together and knees apart in a diamond-shape. Bonus: Place right hand on belly, and left hand on heart. Use the breath to connect heart, mind, and body into a space of gratitude and peace for the blessing of a new day.
Anahatasana [Heart Melting/ Extended Puppy Pose]
This heart melting pose stretches the spine and shoulders, counteracting the forward hunch that can develop from side sleeping.
How to: From a tabletop position (on hands and knees), extend the arms forward, resting head down and keeping hips over the knees.
These poses can be done right in bed, making them perfect for a morning yoga routine that feels natural and restorative.
Back Sleepers and Their Common Aches
Back sleeping is usually promoted because there is less pressure on the spine and joints. Gravity still plays a strong role in breath, causing snoring or sleep apnea due to the tongue and other soft tissues falling into the back of the throat. The lack of a proper quality breath may tighten the shoulders and neck, but also keep one without true, restful sleep.
Best Yoga Poses for Back Sleepers
Supta Matsyendrasana [Supine Spinal Twist]
This twist gently stretches the spine and relieves tension in the lower back. It also helps improve spinal mobility and digestion.
How to: Keep legs at a 90-degree angle and lower both legs to one side. Keep legs stacked or staggered according to comfort level. Stay for a few rounds of breath, then repeat on other side.
Balasana [Child’s Pose]
Child’s Pose relaxes the back muscles and stretches the hips. It calms the mind and prepares the body for the day ahead.
How to: Start in a tabletop position (all fours), bring big toes together, knees apart or together and send hips back to rest belly on thighs and bum on feet. Keep arms extended or bring them down to the side of the feet. Let forehead or one side of the face rest on the bed.
Eka Pada Rajakapotasana [Half Pigeon Pose]
This pose targets the hips and glutes, areas that can feel tight after lying flat for hours. It improves hip flexibility and reduces lower back pain.
How to: From previous posture [Balasana], extend one leg back, keeping hips parallel. Let the front leg rest underneath the body at a 45-degree angle, keeping heel to opposite hip, without straining the hip flexors.
Nadi Shodhana Pranayama [Alternating Nostril Breathing]
This type of breathwork balances the amount of air pulled in and out from both nostrils and re-energizes the body, therefore counteracting any heavy or difficulty breathing from previous night's sleep.
How to: Bring right two peace fingers in between the eyebrows. Gently, use right thumb to cover right nostril: breathe in from left nostril. Then, cover left nostril with ring and pinky fingers, and exhale from right nostril. Repeat and breathe in from right nostril, exhale from left. This completes a full round. Covering one nostril at a time, complete 6 full rounds of pranayama to bring back vital force into your day.
These poses and breathwork techniques are ideal for morning yoga in bed, helping back sleepers wake up with less stiffness and more ease.
Stomach Sleepers and Their Common Aches
Sleeping on the stomach often leads to neck strain and lower back discomfort. The neck twists to one side for breathing, which can cause stiffness. The lower back arches unnaturally, leading to soreness and potential harm for the spinal discs.
Best Yoga Poses for Stomach Sleepers
Apanasana [Knee to Chest Pose]
This pose gently stretches the lower back and relieves tension caused by the arching of the spine.
How to: Lay flat on back, gentle pull one knee into the chest. Compress the leg into the body and feel lower back plant down and lengthen. Option to extend leg up for a hamstring stretch.
Ardha Pavanmuktasana [Half-Wind Release Pose]
Similar to Apanasana but focuses on one leg at a time, helping to release tightness in the hips and lower back.
How to: Continuing from the previous posture, keep the pulled in leg close, then gently send it across the body to get a twist. Let hips stack and keep shoulders planted down.
Ananda Balasana [Happy Baby Pose]
This pose opens the hips, stretches the lower back, and balances circulation in the legs, counteracting the compression from belly sleeping.
How to: Laying flat on back, pull both knees in, wider than the ribs. Grab shins, ankles, or edges of feet, and move side to side to decompress the lower back. Rest and breathe for a few cycles.
Matsyasana [Fish Pose- Modified]
This gentle backbend opens the chest and stretches the neck, helping to relieve the forward head position common in belly sleepers.
How to: Laying flat on back, bring both hands underneath the sacrum and press down on bent elbows lift and arch spine from lower back to neck. Rest crown of head on pillow.
These poses can be done comfortably in bed, before shifting your focus on the to-do list for the day.
Creating a Morning Yoga Routine Based on Your Sleep Style
Incorporating these poses into your morning yoga routine can reduce aches and improve your overall posture. Start slowly, holding each pose for as long as it feels comfortable, anywhere between 1-2 minutes is a safe gage. Focus on deep breathing to enhance relaxation and oxygen flow.
For side sleepers, focus on opening the chest and shoulders.
For back sleepers, emphasize spinal mobility and hip flexibility.
For stomach sleepers, prioritize gentle backbends and spinal decompression.
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