The 4 Best Stretches To Do Before Bed (And Even: To Do In Bed!)

Contrary to the stereotype of early morning yoga sessions, the evening is actually the best time to improve flexibility.

Not only that, but there are benefits to stretching on a soft surface, such as your bed, rather than the floor—in few words, it reduces the nervous feedback that limits your flexibility.

The most comfortable yoga session

Here are three great stretches to do of an evening:

Frog pose:

• Spread your knees wide, forming 90° angles at your ankles, knees, and hips.
• Press your hips downward and experiment with tilting your tailbone upwards.
• Hold for 1–3 minutes, breathing calmly.

Half straddle stretch:

• This stretch is done with one leg extended, and your other leg bent with foot against your inner thigh.
• Keep your lower back elongated while folding forward.
• Adjust the stretch’s focus by moving towards the middle or towards the extended leg, to stretch your inner thighs more or your hamstrings more, respectively.
• Hold for 1–2 minutes per leg.

Tabletop chest stretch:

• From a tabletop position, walk/slide your hands forward and drop your chest down.
• Hold for at least 1 minute, breathing deeply.
• Variations:
  • Turn thumbs upward to engage side muscles.
  • Cross arms to stretch the ribs.

Cross-legged forward fold:

• Start in a cross-legged seated position and slightly shift your hips backwards.
• Fold forward, allowing the spine to round.
• Hold for 1–3 minutes, breathing calmly.

This latter is especially good despite its simplicity, as it provides a deep stretch in the outer hips and lower back.

For more on all of these plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!