Welcome to Day 8 of our cozy yoga journey: Yoga in Bed 4K Leggings. Today’s theme is Squeeze—a gentle but powerful reminder that mindful compression, focus, and breath can bring incredible benefits to both body and mind. This session is for those mornings when getting out of bed feels a little harder, or those evenings when winding down in your softest leggings feels just right.
You don’t need a mat. You don’t need fancy equipment. Just your bed, your breath, and a willingness to be present in your body.
Why “Squeeze”?
Squeezing in yoga doesn’t just refer to muscular contractions—it’s about drawing inward, both physically and emotionally. Today, we’ll gently activate and engage the core, legs, glutes, and arms with slow, controlled motions, often holding a gentle “squeeze” to awaken sleepy muscles and increase blood flow. This practice helps tone the body, stimulate digestion, and even improve circulation—all without having to leave your bed.
Let’s get comfortable, slip into our favorite 4K leggings, and get started.
Warm-Up (5 Minutes): Ground and Breathe
Start by lying on your back, arms resting at your sides, legs extended fully. Close your eyes.
Inhale deeply through your nose. Feel your belly rise.
Exhale slowly through your mouth. Let everything melt into the bed.
Repeat this for one full minute.
Now, begin to squeeze your toes together tightly, then release. Move up to your calves, gently squeezing them against each other. Hold for a few seconds, then release.
Do the same with your thighs, glutes, hands, arms, and even your shoulders. Squeeze tightly (not painfully) and then let go.
This full-body “squeeze and release” helps wake up your muscles and signals your nervous system to relax.
Leg Love (15 Minutes): Slow Squeeze Movements
With your back flat and your legs extended:
Knee-to-Chest Squeeze
- Bring your right knee to your chest and hug it tightly.
- Gently pull it in and hold for 10 seconds.
- Switch to the left leg and repeat.
- Now hug both knees to your chest and slightly rock side to side. Smile. You’re here. You’re doing this.
Leg Squeeze Pulses
- Bend both knees and place your feet flat on the bed, hip-width apart.
- Place a small pillow or towel between your knees.
- Begin to squeeze the pillow—10 slow pulses.
- Engage your inner thighs and core. Keep breathing.
Bridge with Glute Squeeze
- From the same position, lift your hips into a gentle bridge.
- As you lift, squeeze your glutes at the top.
- Hold for 3 seconds, then lower.
- Do 10 reps, slow and controlled.
Core Connection (10 Minutes): Gentle Engagement
This isn’t about crunches or intense ab workouts. It’s about squeezing into your core—feeling your strength from within.
Bed Boat Hold (Modified)
- Sit up in bed with knees bent and feet flat.
- Hold the backs of your thighs, lean back slightly, and engage your belly.
- Try to lift your feet just an inch off the bed. Squeeze your thighs together.
- Hold for 15 seconds. Rest. Repeat twice.
Leg Slides
- Lie back with knees bent.
- Slide one heel down to straighten your leg while keeping your abs slightly pulled in.
- Slide it back. Alternate.
- Imagine you’re zipping up a tight pair of jeans—gentle belly squeeze with every move.
Arm and Shoulder Love (10 Minutes): Squeeze and Release
We often hold tension in the upper body. These moves help bring awareness and softness.
Shoulder Hug
- Sit up in bed.
- Wrap your right arm over your left shoulder, left arm under your right, like you’re giving yourself a hug.
- Squeeze gently, then release and switch sides.
Pillow Press
- Hold a pillow out in front of you with both hands.
- Press in, squeezing your chest and arms.
- Hold for 5 seconds, then relax.
- Do 10 reps.
Overhead Reach and Squeeze
- Raise arms overhead.
- Clasp hands, squeeze your palms and forearms together.
- Take a deep breath in, reaching tall. Exhale and release.
Squeeze into Stillness (5 Minutes): Supported Child’s Pose in Bed
Turn to lie on your stomach. Bend your knees, bringing them wide while keeping your big toes touching. Rest your forehead on a pillow.
Hug another pillow under your chest or stomach for gentle support.
Let your hips sink back and gently rock side to side.
Feel the inward “squeeze” of comfort and containment—like a cocoon. Breathe deeply.
Final Squeeze (5 Minutes): Gratitude Wrap-Up
Lie on your back one final time.
Bring your knees into your chest. Wrap your arms around your legs. Tuck your chin slightly.
Give yourself a full-body gratitude squeeze.
Hold for 10 seconds… and then let go.
Stay here as long as you’d like, letting your breath return to normal and your mind rest in the quiet you’ve created.
Benefits of This “Squeeze” Practice
- Increased blood circulation: Gentle compression followed by release enhances blood flow to muscles.
- Lymphatic support: Helps flush toxins and reduce inflammation.
- Core awakening: Soft core squeezes build foundational strength and stability.
- Improved mood: The act of “hugging” your body sends signals of safety and self-care to the brain.
- Perfect for mornings or evenings: Do this routine to wake up gently or wind down mindfully.
Closing Thoughts
Yoga doesn’t need to be perfect. It doesn’t need a mat, a studio, or a flexible body. Today’s practice proves that even in bed, even in your comfiest 4K leggings, you can move with intention, build strength, and connect with yourself in a loving way.
So whether you started this session groggy or wired, you’ve now taken the time to squeeze back into your body—to come home to yourself. That’s something worth celebrating.
See you on Day 9.
Namaste.
