Lazy Yoga – Yes, It’s A Thing!

Trudy Vains

Yoga Expert

Apr 18, 2024

If you think yoga is life changing, wait until we fill you in on Lazy Yoga AKA Yoga in Bed. Lazy Yoga will change even the most exercise-resistant mind and chip away at your reluctance to stretch, strengthen and succumb to a ‘sport’ you will truly enjoy.

I don’t know of a single person who hasn’t said their life vastly improved once they began their yoga journey. Here’s the thing though. We all get a little lazy from time to time. Who hasn’t looked for legit excuses to get out of going to class? You don’t even have to be lazy. It might be that you’ve got an injury, you’re recovering from an operation, or you simply want a day in bed.

With this in mind, it’s a great idea to have a lazy yoga sequence up your Pyjama sleeve that you can do in bed. Begin and end your day with some simple postures that you can hold while under the doona, and throw in a mantra for extra relaxation. A mantra is a beautiful reminder of gratitude, peace and hope for the future. A mantra helps bring sharper focus, increased clarity and a beautiful sense of calmness.

So, let’s get into this lazy yoga thing, shall we? Practise this lazy yoga sequence in the morning before getting out of bed, and again at night, before turning off the lights and slipping into dreamland.

Lazy Yoga Breathing

It might be lazy yoga, but that doesn’t mean we get away with incorrect breathing techniques.

  • Begin laying on your back, with one hand up to your heart and the other resting on your belly. Have your legs stretched out, or place the soles of your feet together so your knees come out into Butterfly Pose.
  • Allow your elbows to touch the bed, so that you feel slightly off centre with hand placement, but still comfortable at the same time.
  • Now, begin slowly inhaling through your nose, noticing how your breath causes your chest and belly to rise. Exhale out through your nose, and notice again how your chest and belly fall. Do 10 rounds of this and try to stay awake. It’s Lazy Yoga, not Sleeping Yoga. Ha-ha.
Begin with a gentle savasana before moving into laying down Mountain Pose.

Lazy Yoga Mountain Pose

In traditional yoga, Mountain Pose, or Tadasana, is a standing pose. But with my Lazy Yoga sequence, we do it laying down and we chill. Simply lay still with legs straight and arms resting by your side. Stay in this pose for at least 60 seconds, inhaling and exhaling deeply, before moving into the next pose.

Knee to chest

  • Extend your legs on the bed and then lift your arms up and over your head.
  • Reach your fingers away so you are stretching out tall, as though you are trying to touch the bed head or the wall. At the same time, flex your feet, as though you are trying to bring your toes up to your knees. Bring arms back down to your side and then bend one leg, bringing the knee to your chest. Keep your foot close to your bottom, in level with the outside of your hip.
  • Slightly engage your core and interlace your fingers around the knee or shin, keeping foot flexed at all times.
  • Draw your knee in as close to your chest as you can.
  • Hold for five deep breaths – slow and steady – and repeat with other leg, then bring both feet flat to the bed, knees still bent.
Lazy yoga
Knee to Chest

Gentle side stretch

  • Keep knees bent and feet flat on your bed, hip-width apart.
  • Keeping both knees together, slowly float the legs over to the right side of your body and rest them on the bed. This is a gentle stretch that is wonderful for the lower back.
  • Hold and take five deep breaths in and out through the nose.
  • Slightly engage your core, as though you are drawing your belly button towards your spine to come out of the pose.
  • Bring knees slowly back to centre. Feel free to use your arms to help bring them up if you are experiencing any strain on the lower back.
  • Repeat the sequence on the other side.
Lazy Yoga
Gentle Side Stretch

Neck Stretch

This is the ultimate lazy yoga pose, as all you need to do is remain lying in bed.

  • Gently turn your head and neck to the right side.
  • Hold for five breaths through the nose – slow and steady.
  • Bring your head and neck can to centre and repeat on the other side.
Mantra and Gratefulness

Laying or sitting, bring both hands to your heart centre, ask yourself these two questions

  • What am I grateful for?
  • What will my mantra be today?

For instance, I would say to myself – ‘I am grateful for my health’ and ‘my body is prefect just as it is’.

What will you say to yourself?

Now that you are set for the start of your day, with wonderful energy and nicely stretched body, you should be ready for anything! If you find that things happen throughout your day that impact your physical, mental, emotional, and spiritual self, stop and take a round of five deep breaths in and out through your nose to bring yourself back to centre.

At nighttime, repeat the same sequence, especially if you’re having trouble sleeping or you’re overthinking.



By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.



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