8 Morning Yoga Poses to Do in Bed

by - 3:04 PM

I have a really hard time waking up in the morning - I'm a night owl. Give me a snooze button and I'll hit it 10 times before I get my buns out of bed. Now that we are getting into shorter days (and DARK mornings!) I'm trying everything I can to get my day off on the right foot (pun intended).

8 Morning Yoga Poses to Do in Bed

If you saw my instagram post yesterday about this AH-mazing light therapy wake-up light from Philips, it is my favorite way to come out of a restful sleep. I will honestly say I wake up feeling less groggy and is much less jarring than the scary alarm tones on my phone. (I also sleep with my phone downstairs now).

I also like to meditate first thing when I wake up - the mind is open, and it's a great way to start your day off with intention. But something was missing in between waking up and getting into a comfortable seat...movement.

8 Morning Yoga Poses to Do in Bed

Today I'm partnering with Casper mattress (aka "a bed that loves you back") and sharing some easy yoga poses you can do right from the comfort of your very own bed, in your very own pajamas, and in between snooze buttons if you so desire.

These yoga poses take us into a yin style, or more restorative style of yoga. They are great for getting the respiratory and circulatory systems going, and are nicer on your body than doing the underwear shuffle to the bathroom and using a hot shower to wake up.

AM Yoga Routine

1. Knees to Chest

8 Morning Yoga Poses to Do in Bed

Begin by bringing your knees into your chest. Gently roll a little side to side, massaging the spine. Hands can come onto the knees to help make some circles as you gently start to wake up the hips. Begin to deepen the breath, drawing long inhales in through the nose, exhaling out through the nose. See if you can extend the breath for a count of five in and out. Hold for at least 10 breaths.

2. Supine Twist

8 Morning Yoga Poses to Do in Bed

On an exhale, take the knees across the body and let them comfortably rest on your bed. Your opposite arm can extend long, and your gaze can go over that arm if it is ok with your neck. Legs can also be extended. Hold for 5-10 breaths and switch.

3. Reclined Bound Angle Pose (Goddess pose)

8 Morning Yoga Poses to Do in Bed

Bring the knees back into your chest and bring your heels together. Gently let the knees open toward your bed. Keep your tailbone extended toward the end of the bed. Bring one hand to heart and the other to your belly if you want to feel the breath and feel more centered.

This pose can also be taken with a pillow underneath the back for support.


4. Supported Fish Pose

8 Morning Yoga Poses to Do in Bed

Take a pillow and place it horizontally beneath the upper middle of your back, where your shoulderblades come together. Knees can be bent, or legs can extend long out in front of you. Allow your head to fall back and throat to open. Allow your shoulders to fall back and the chest to open.

You may feel a bit more constricted on breath here. Focus on opening up the throat (5th chakra) and not fighting it.

5. Legs up the bed


8 Morning Yoga Poses to Do in Bed

Slide your elbows to your sides and remove the pillow. Turn yourself toward your headboard or wall behind your bed and reach the feet up toward the ceiling. A pillow can be placed under your back/bum for additional support. Relax - this pose reverses the bloodflow and is FANTASTIC for people with lower back issues.

6. Supported Forward Fold


8 Morning Yoga Poses to Do in Bed

Now this is going to feel amazing. Take your pillow and put it lengthwise down your legs. Allow your body to GENTLY fold forward. Ease yourself into the pose, letting your hands fall wherever they do naturally* (my hands to not naturally reach my toes on first try in the AM).

Rest your head on your arms, the pillow or even bring one cheek to the pillow to allow your body to melt into the fold. You will be shocked how much deeper you start to go by just relaxing. Hold for at least 10 breaths.

7. Seated Twist

8 Morning Yoga Poses to Do in Bed

Slowly lift yourself out of your fold and come to a comfortable seat. Inhale both arms up overhead, and on your exhale twist to your left, bringing your right hand across to your opposite knee. Use your back arm to support the twist, growing taller on your inhales, twisting a little deeper on your exhales.

Inhale the arms back through center and repeat on the second side.

8. Breathe/Meditate

8 Morning Yoga Poses to Do in Bed

8 Morning Yoga Poses to Do in Bed

8 Morning Yoga Poses to Do in Bed

Now the only other thing you will need to complete your morning poses is a supportive bed! You'll notice right away if your mattress is unsupportive or sinking a towards the middle. The right one has just the right sink, and just the right bounce.

If you realize you may be in the market to replace yours, check these guys out. Casper mattress has a unique one-model-fits-all design that ships in a box - right to your door. Old house with narrow doorways? No prob. Tiny walk up apartment in Manhattan? Casper offers same day NYC delivery and is ready to rock in 60 seconds.

Sounds pretty zen to me.

8 Morning Yoga Poses to Do in Bed
Tee - Spiritual Gangster / Elephant Tattoo - Flash Tattoos / Bedding - Gilt Home

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8 comments

  1. Love these wake up poses, Kat! They will replace my jerk-out-of-bed saying, "Ow, ow, ow!" all the way to the bathroom! The headboard one may cramp hubby's "Mike &Mike" routine, though!

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