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Rise & shine 6 morning yoga poses you can do in bed

Hello gorgeous readers. Today I have a special surprise for you…. drum roll please – a guest blog post from Monika May. Monika runs the blog, Fit Girls Diary, which focuses on empowering women to live a healthy, active, positive lifestyle. Below she details a quick, easy, and so incredibly effective morning yoga routine. So without further ado, I’ll let her take it away.


Good Morning Yogis… rise & shine!

I have epic news for the yoga lovers who hates mornings.

You can do yoga in your bed, without any props, just you + your bed + your jammies (or possibly no jammies – your call).

Doing yoga in bed, first thing after you wake up, is a great way to shake and wake every single cell in your body. It not only feels natural to the body, but also provides countless benefits that impact your day.

Some of the benefits include:

  • Cultivates a sense of purpose.
  • Helps reduce stress relief.
  • Encourages flexibility and overall openness within the body.
  • Improves the quality of your day.
  • Helps instill mindfulness, gratitude, and awareness.

While the majority underestimate the importance of the morning itself, I say we take these precious moments and make them count.

Since our mornings are the mirror to our days, and our days are the mirror to our lives, we shouldn’t let another morning slip between our fingers.

So – instead of snoozing your alarm countless times and rushing into the day, let’s bathe your sleepy muscles with a morning yoga sequence and change up the course of your day.

And possibly change up your life too.

With that said, yoga lovers, get ready for my amazing yoga routine and learn to fall in love with your morning + have a badass day ahead!

1. Balasana

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The How-To:

  • From a kneeling position, take the knees wide, and allow the chest to melt down into the bed.
  • Allow the hips to rest back onto your heels, the arms to lengthen long in front of you, and your forehead to gently rest on the bed.
  • Focus on allowing your body to be nurtured here, it’ called child’s pose for a reason!
  • Hold the pose for 1-5 minutes.

2. Cat and Cow Pose

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This is my favorite pose to do in the morning.

Since I have some problems with my back, this pose is ideal for stretching it in all the right places, and helps me go through my whole day with a relaxed and healthy back. I allow myself to get lost in the movement, from the cat pose to the cow pose, feeling my back contract and relax,, while simultaneously extending the muscles too.

I recommend closing the eyes here, allowing yourself to get lost, and don’t be afraid to vary from the posture – make it your own!

The How-To:

  • Come into a tabletop position with your wrists under the shoulders and knees underneath the hips.
  • Inhale, as your body flows into the cat pose, gently rounding your spine and stretching your back up towards the ceiling.
  • Your core will contract, as you let your chin fall towards your chest and head & neck completely relax.
  • Stay here for a few seconds, then lowering reverse the movement into cow pose.
  • Exhale into Cow pose by softening the belly down towards the bed, sending the tailbone high, rolling the shoulders onto the back, and sending your heart energy forward.
  • Bring your gaze slightly up and allow the frontside body to stretch and relax from the cat pose.
  • Repeat this flow 5-10x.

3. Paschimottanasana

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A seated forward fold is the perfect posture to open the backside body – hamstrings, entire back, and the neck.

It can be quite intense, especially in the morning, but the comfort of your bed will soften the stretch.

The How-To:

  • Start in a seated position with legs straight ahead and your arms overhead.
  • Begin to fold forward by starting with your arms, followed by your shoulders, back and core.
  • Once you find a comfortable depth, relax your shoulders and stay for 30 secs – 2 minutes.

4. Supine Spinal Twist

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Supine Spinal Twist pose is beneficial for many reasons – it releases the lower back, opens the shoulders, and elongates the supporting spinal muscles.

I love how it cracks my back every single time I do it.

The How-To:

  • Begin lying on your back with bent knees, then cross the right leg over the left.
  • Allow the legs to spill over the left side of your bed.
  • Use the left hand to gently guide your knee down, while twisting your whole body in the opposite direction.
  • Encourage the chest to open by letting the right hand lengthen out to the side or come overhead (taking a goal shaped position).
  • Hold for at least 10 breaths & repeat on the other side.

5. Seated Tadasana

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“Let her sleep, for when she wakes, she will move mountains”…

This is how Napoleon referred to China in the past, so I hung this exact quote over my head, to encourage inspiration, motivation, and the courage to move mountains.

Because of that, when I started choosing the best poses for my morning ritual, I went for the Mountain Pose.

To move it, you have to feel it, right?

And when performing this pose from the Sun Salutation sequence, you truly feel like a badass mountain that reaches for the sun. But because we’re practicing from the bed, let’s evolve it into a bed friendly pose, and take seated position.

The How-To:

  • Start in a kneeling position with your hands resting atop your thighs.
  • Inhale to lift your arms up and bring palms to touch overhead.
  • Start to take a gentle backbend here, keep it simple & nourishing.
  • Allow your core, back and arms to stretch as you experience the posture.
  • Stay for 5 deep breaths.

From this pose, I recommend taking child’s pose a second time to encourage a grounding/rooting sensation. Then begin to make your way into the final posture.

6. Sukasana

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Pin now, practice in the morning!

And last, but definitely not least, is seated pose.

Sukasana is both a calming and conducive pose.

It’s a meditative, calming and self awareness posture, that encourages an introspective look into your deeper self – the real you!

The How-To:

  • Begin seated on your bed with legs crossed comfortably.
  • Your feet should be relaxed so don’t force them into uncomfortable position.
  • Bring your hands into prayer position at your heart center and connect your thumbs with your heartbeat – feel how alive you are.
  • Encourage the spine to lengthen, while you allow this short practice to soak into every cell of your being.
  • Stay here for as long as your heart desires.

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