睡前10分钟床上瑜伽：8个动作躺着做完，从建构休息式到仰卧束角式
10-Minute Bed Yoga for Rest and Relaxation
不用铺垫子，这套 10 分钟练习直接在床上完成，由认证瑜伽老师 Radiance Basden 带领，定位是睡前（或午睡前）的放松信号。顺序是：①建构休息式（仰卧、膝并拢脚分开、手臂呈球门形）停 3 次呼吸；②雨刷式，雙腿随呼吸左右轻倒 3 轮；③抱膝式，抱住小腿轻晃、脚踝画小圈 3 次呼吸；④仰卧扭转，膝倒向一侧、目光看反方向，每侧 3 次呼吸；⑤膝画圈，双手扶膝两个方向各 3 圈；⑥动态瀑布式，腿上举—屈膝—打开成 V 形，随呼吸重复；⑦快乐婴儿式 3 次呼吸；⑧仰卧束角式收尾，脚掌相对、膝下可垫枕头，停 3–5 分钟或更久。全程讲究舒服：备好枕头支撑、盖条毯子。证据说明：这是一套练习编排，不是临床研究；原文称床上瑜伽能『启动副交感神经、降低压力激素』，这是作者的练习框架说法，本站不把它当作疗效承诺——把它当作一套温和的睡前拉伸与呼吸练习即可，身体有不适请随时停下。署名：颜如玉编辑台。
Published October 15, 2026 05:25AM
Radiance Basden is a certified yoga teacher and passionate advocate for stress reduction, mental resilience, and restorative wellness. Here, she guides readers through a short practice designed to be done in bed.
Taking the time to practice yoga in bed—whether ahead of a nap or a full night’s sleep—literally signals your mind and body that it’s time to relax. Bed yoga activates your parasympathetic nervous system and lowers your stress hormones just in time for you to settle into some truly restorative rest.
Whether you’ve just weathered a particularly challenging day or you’re simply hoping to gift yourself some dreamy downtime, the following short practice invites you to let it all go.
10-Minute Bed Yoga for Sleep
This yoga practice is ultimately about comfort. Keep your coziest pillows nearby for support, cover your body with a throw blanket in restful poses, and be prepared to cozy up.
Constructive Rest
Begin on your back with your knees together, feet apart in Constructive Rest. Allow your arms and hands to come into a goalpost shape alongside your head.
Stay here for 3 full cycles of breath.
Windshield Wipers
Allow your legs to fall gently side to side, beginning with the left side, in Windshield Wipers.
Shift your legs from side to side with the pace of your own inhalations and exhalations. Repeat for 3 cycles of breath.
Knees to Chest
Bring your knees toward your chest and wrap your arms around them, hugging your legs. Gently rock from side to side, taking small circles with your ankles. Give yourself a tight squeeze here, then release.
Stay here for 3 full cycles of breath, moving in whatever way feels right to you.
Reclining Twist
Bring your arms straight out from your shoulders or bend your elbows for a goalpost shape with your knees bent. Take a deep breath in, exhale, and let your legs fall toward your left side in Reclining Twist.
Take your gaze to the right and bring your left hand to rest gently on your legs.
Take 3 full breaths here.
When you’re ready, bring your legs back through center and switch sides.
Knee Circles
Bring your knees back toward your chest. Cup one knee with each hand or place your hands against the backs of your thighs, guiding your knees in gentle circles.
Take 3 in one direction before moving the opposite way.
Dynamic Waterfall Pose
With your next inhalation, send your legs up toward the sky in Waterfall Pose or unsupported Legs Up the Wall.
Exhale as you bend your knees.
Inhale to take your legs straight back into Waterfall. As you exhale, bring them out toward the sides in a V-shape.
Inhale your legs back to Waterfall and repeat this cycles of movement once more, moving with the pace of your own breath.
Happy Baby Pose
From Waterfall, bend your knees toward your elbows. Take your hands to the inside or the outside of your feet, finding yourself in Happy Baby Pose.
Stay here for 3 full cycles of breath.
Reclining Bound Angle Pose
When you’re ready, bring the soles of your feet together and lower them to the bed in Reclining Bound Angle Pose. For extra comfort and support, bring a pillow beneath each knee, allowing you to fully relax into the shape.
Place your hands on your belly, your heart, or one of each. Breathe here for 3-5 minutes or as long as you’d like.
来源：颜如玉编辑台 · yogajournal.com