• Meagan.Janelle

5 Easy Bed-Time Back Stretches: For the Inflexible Yogi

Updated: Aug 2, 2019

Hello again, my beautiful readers. I hope this month of June has brought with it lots of love, peace, and productivity into your lives.

I have put together a beginner, and inflexible friendly bed time yoga routine. It is composed of neck, and back stretches because let's be honest, at the end of a work day who isn't in dire need of a good back stretch? All the reaching, strenuous back bending, and neck cramps from sitting improperly can become problematic over time. BUT I'm here for you! Each of these stretches are basic, and are also very helpful in giving you that much needed end-of-the-day stretch. Best part? it allllll can be done from the comfort of your own home. From the living room floor, to the couch, and even the bed. So give it a try, and let me know in the comments below, how it goes!

Let's get into it:


  • With legs crossed or straight

  • Breathe steadily for 30 seconds


  • Take right arm

  • Inhale, while reaching up.

  • Bring right palm of hand to left side of face. (near ear)

  • Gently press down. Gently!

  • Hold for 3 breaths. Release

  • Roll neck slowly in a circle & come back center.

  • Inhale, while reaching left arm up.

  • Bring palm to right side of face. Repeat!


  • Begin seated w/legs straight, or crossed

  • Rest right hand on left knee as the left arm reaches behind you, and...

  • Streeeeetch

  • Take 3 deep breaths

  • Inhale and bring both arms up and over to the opposite side. Repeat!


  • Sit comfortably with legs straight, or crossed.

  • Inhale and bring both hands to knees, or shins(top of calves)

  • Alternate between rounding(cat) and arching(cow) the back.

  • Inhale on the arch, exhale on the round.


  • Begin seated with legs crossed

  • Take a deep breath in, exhale, and slowly begin to reach arms out in front of you.

  • Stretch as far as you can, comfortably.

  • Relax, and hold for 5 breaths

*Beginner challenge - If you want to give yourself a bit of a challenge, try touching elbows to the floor.


  • Grab a pillow, and lay down..yaaaayyy

  • On your back, start with both legs straight

  • Slowly bring both knees to the chest

  • Wrap arms around knees/legs, or simply place hands below kneecaps (on top of shins)

  • Hold for 5 deep breaths

  • Release!


  • Laying down, place feet flat on the floor

  • Place palms on stomach & chest, or flat on the ground to your side.

  • Hold & breathe steadily for 30 seconds. (or until you know, you fall asleep...whatever works)

  • Relax, and release!


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