Morning Yoga Routine To Do in Bed

Before you start your day take some time to do some Energizing Morning Yoga Poses in Bed.

Yoga in Bed might sound strange but is more popular than what you think. We could call it more restorative Yoga in bed since the goal is to start moving your body slowly and gently. Wake up Yoga poses will get you ready for the day ahead.

These simple Yoga Poses won’t take too much effort and will make a big difference in how your body will move during the day. An easy Morning Yoga routine can change the way you will function with your body all day long.

Even if you have never done any Yoga in your life, and you’re a totally Yoga beginner, simple Yoga stretches can help a lot if you sit all day at work.

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Related: Yoga for people who sit all-day

Turn your Yoga Morning Stretch into a Daily Routine

It is so worth waking up 15 min earlier and gives your body a chance to stretch, breathe, and get ready for the challenges of your busy day. A quick morning Yoga routine is easy to incorporate into your life.

It took me a while to get this simple morning Yoga routine happening. With our 3 dogs waking us up early in the morning, my solution was to put them out and then come back to bed to do my Yoga Morning Routine. It would be way nicer to just wake up slowly and start stretching. Life isn’t perfect though.

Especially if you have kids, I bet your mornings are busy and rushed. Yoga first thing in the morning is a habit that is worth building.

Nevertheless, just do it! Your body deserves to start moving in a healthy way and a simple Yoga flow will do this for you.

Your body is your sanctuary, take good care of it!

Related: The Amazing Benefits of Yin Yoga for Gentle Stretching

My favorite short Morning Yoga flow is this very well thought routine I found it here, done by Sophie Jaffe (certified raw-food nutritionist and raw-food chef. She’s a member of the Yoga Alliance as an advanced teacher and is certified by the National Academy of Sports Medicine as a personal trainer).

It is a well done morning Yoga routine for beginners that can be useful for all levels of Yoga practitioners.

What to do before you Begin your Morning Yoga Mini Practice in Bed

Try to memorize the flow that you’ve picked if possible. Keep a printable of your basic poses at your side and you will notice that in less than 3 days you will be doing it by yourself. It is a short simple Yoga flow, easy to memorize.

  •  Take at least 3 deep breaths in every pose, longer if you have the time. It feels so good
  •  Be gentle with your body, it is just waking up. Sink in the poses, breathing, and let it go. At this time in the morning is not a Yoga workout, it is just a gentle way to get your body moving.
  • Remember: Routines are meant to facilitate our ability to focus and not let our minds all over the place. You will find that after the first week, your body will crave the stretching. For me, the most difficult part was getting into the habit of not jumping out of bed to start my day without the morning yoga routine. Related: Bed Time Routines for Adults                                    

Short Flow Morning Yoga Poses To Do in Bed

                                              Here is a simple guide for your Yoga as soon as you wake up. There’s nothing more refreshing than a restorative morning Yoga!                                              

1. Wide-Legged Child Pose (Balasana)

  1-From a kneeling position, lower your bottom down, between your feet.              2– Extend your back and arms out in front of you between your thighs. 3-Allow your forehead to rest on the bed.  4-As you breathe you will feel your body sinking in.                                              Child's Pose for  Morning Bed Yoga    

2. Cat Pose to Cow Pose (Marjaryasana to Bitilasana

               Start on table pose, aligning your wrists with your shoulders. Your knees should be under your hips.  


                1. Inhale, then exhale as you gently round your spine up into Cat while keeping your core engaged.


                                                         2-Allow your chin to relax and to drop to your chest.                                                           3- Inhale, and then exhale into Cow pose by arching your back, lifting your head up, and letting your belly relax.                                                       4- Flow back up into Cat and repeat. This small flow will warm up your spine.




Related: Simple and Safe Yoga Poses to do Every Day    Morning Yoga Cat Pose, Marjaryasana on  bed




3. Seated Forward Fold (Paschimottanasana)







      1. From a seated position, extend your legs in front of you and flex your feet.





      1. Lift your arms up and then reach for your feet or ankles, keeping your spine tall and erect.





      1. Breathe and continue to bend forward. Make sure to maintain your shoulders relaxed and back flat.





      1. Hold for 30 seconds to a minute.







forward fold - Yoga Morning




Related: Beginners Yoga, everything you need to know before you go for your first practice




4. Supine Spinal Twist (Supta Matsyendrasana)




      1. Lying on your back, bring your right knee into your chest and gently lower it over the left side of your body. This gentle twist will feel so good.





      1. Draw your right arm (and your gaze) out to your right side.





      1. Place your left hand on your right knee.





      1. Hold for five to 10 breaths and then repeat on the opposite side.











Morning Yoga Pose - Supine Spinal Twist (Supta Matsyendrasana)




5. Fish Pose (Matsyasana) or Supported Fish




      1. Start by lying on your back with your legs together and your arms close to your body.





      1. Bend your elbows in and lift your palms up to the sky with your fingers pointing up.





      1. Exhale, push into your elbows, lift your chest up and place the crown of your head down onto the ground.





      1. Keep your legs active, and squeeze your shoulder blades on your exhalations.





      1. Continue to breathe, expanding your chest, for 30 seconds.







Related: Can you lose weight with Hot Yoga?











fish pose - morning yoga routine







6. Happy Baby Pose (Ananda Balasana)

  1. Lying on your back, bring your knees into your chest and gently take hold of the edges of your feet.
  2. Release into your hips, allowing your lower back to spread onto the bed.
  3. Make sure your ankles are stacked over your knees.
  4. Try to touch the tip of your tailbone to the bed. Breathe and hold for one minute.

Happy Baby Pose Yoga Morning in Bed


7. Pigeon Pose (Kapotasana)

  1. From a low lunge with the right leg forward, extend the left leg back with the top of your foot flat, and then bend the right leg. Make sure your hips are aligned.
  2. Lengthen the spine and exhale, folding forward over the front of the leg with your arms, chest, and head. You don’t have to go down all the way, like in the picture.
  3. Relax your head and chest and you will notice how your body will fold down naturally.
  4. Breathe for one minute to three minutes and repeat on the other side.

Pigeon Pose Yoga Morning Flow


8. Seated Pose (Sukasana)

  1. Sit on your sit bones with your legs crossed and feet relaxed. Close your eyes and take 5 deep breaths here.
  2. Lift your spine straight to the sky and allow your hands to rest on your knees with the palms facing down.
  3. Let your mind relax, stay in the moment, feeling grateful for one more day ahead of you and for your good health.
Yoga Morning Flow - seated pose


What a good way to start your day!

This morning Yoga flow is a great way to get your body ready for a long road trip. Even if you do it as a 20 min flow, the benefits will be amazing. You’ll get to your destination feeling way more rested and relaxed.

Related: Car Yoga exercises for a restorative road trip

9- Quick Meditation

If you have a little more time to spare in the morning, some meditation will be the best way to end your Yoga morning routine.

Related: How to set a Meditation space that you want to leave.

Got more time in the morning? Do a longer Yoga Morning Flow

In case you’re not running out of time in the morning, take your time and do a little bit more.

Maybe you’re able to turn your TV on and follow some of these amazing YouTube videos before starting your day. (I always test them myself before suggesting it to you. Yoga is so fashionable these days that it is easy to bump on videos that are not professionally done by true Yoga practitioners or Yoga instructors).

Related: Go for it and try some Hot Yoga in your day off


10 min Gentle Yoga in Bed


20 Min Gentle Yoga in Bed Sequence 

This is my ever favorite, it combines some restorative poses that will make you feel relaxed and ready to conquer the world.

There will be mornings when you just need a short Meditation

A great way to start your day when you’re really tired is to devote some time to yourself and do a meditation before jumping off the bed. It wakes up your senses and mind. Read more about here.

Morning Yoga Poses To Do in Bed

gentle morning yoga work out