The benefits of yoga for both the body and mind have certainly become more evident and popular in the last decade. Yoga is a pure and natural way to put your mind at ease, release tension and overall calm your body; so naturally we associate it with meditation and sleep. Yoga can be done everywhere and anywhere so why not leave the mat rolled up and stay wrapped in the sheets and try these interesting moves to help you reach zen and catch Zzzs. First thing to do is set up your bed in the right way. Move pillows and heavy comforters so that you have a smooth, flat and comfy surface to stretch on.

Here are a few poses you can do next time you hit the hay:

Happy Baby – A quick, fun and easy pose to do while flat on your mattress. Lie on your back with knees bent and grab the outside of your feet with your hands. Pull your knees toward the bed gently and rock slightly from side to side. Hold for a couple of deep breaths and then release.

Reclining Straddle – Looking to release lower back tension? Well then this pose is for you. Lying on your back, stretch your legs as far as they will go while holding your big toes. Keeping your upper body relaxed on the mattress, hold for a few deep breaths and release.

Half Wheel – Great for toning your legs and increasing your flexibility, this pose is easily done on your bed. Lie on your back with your knees bent and your feet right at your bottom, or as close as you can bring them. Lift your hips into the air by pressing your feet and shoulders into the mattress. Support your back by placing your hands on your lower back. Hold for a couple of breaths and release.

Knees to Chest –  Lie on your back, squeeze both hands around your shins and pull your knees to your chest. Gently roll your shoulders or rock your head from side to side while breathing deeply. Relax here for a couple of breaths and release.

Bow – Test your flexibility and push yourself a little harder with this great shoulder stretch move. Lie flat on your stomach, bend both knees, and while reaching your arms back grab hold of your ankles. Lift your shoulders and head off the mattress while pulling your legs and knees off the surface with your arms. Hold for a couple of breaths and then release.

Yoga is proven to relax your body and mind. It is a great way to stay in shape and unwind after a long hectic day. The above yoga moves are a great way to help you gently fall asleep and wake up feeling fresh in your muscles and in your mind.