If you struggle to get out of bed in the morning and crave more time in your comfy oasis or if you’re someone who checks their phone first thing, try adding in some movement to your morning to distract yourself from your phone or wake you up faster.
Whether you practice one, two, or a couple of yoga poses, this lazy morning yoga in bed will make you feel a whole lot less lazy, more energized, and ready to take on the day.
Morning Yoga in Bed Video
Try this 10-minute morning yoga in bed to wake yourself up in the laziest but most energizing way possible.
Morning Yoga Poses in Bed
You don’t have to follow the entire video above for great (but lazy) wake-up yoga. Try adding these bed yoga poses, whether it’s one or a couple into your morning routine to get you out of bed feeling energized (or at least slightly more).
Lay on your bed so that your entire spine is flat and you have room to stretch your arms overhead. Inhale, extend your arms overhead and your legs long for a deep, full-body stretch. Exhale, grab your left wrist with your right hand to guide your upper body towards the right. Bend your elbows as much as feels good. Keeping your legs long, move your ankles so that they’re to the right as well. Your body should create a banana shape bending from the tips of your toes to your wrists. Option to cross your left ankle over your right for a deeper stretch but make sure to keep your left hip (bum cheek) on the ground.
Allow your shoulders to fall away from your ears and breathe into your left ribcage, feeling it expand. Hold for 3-5 breaths (or longer) before repeating on the other side.
Supported Reclined Twist
On your back and with a pillow within arms reach, hug your knees into your chest and give yourself a big hug. Allow your legs to fall to the right as you extend your left arm out in line with your shoulder. You have the option to keep your legs as are or add a pillow between your thighs or knees for extra support. Bring your knees closer to your chest for a deeper stretch, and move them further away from your chest for a less intense stretch. Gaze up at the ceiling or look to the left. Hold for 3-5 breaths before repeating on the opposite side.
Seated Cat & Cow
Sit on the edge of your bed (or cross-legged if you can’t touch the floor). Plant your feet firmly on the ground with your toes pointed forward. Sit tall with a straight spine, grounding through your sit bones as you reach the crown of your head towards the sky. Hands are on your knees or legs. Inhale, arch your back and shine your chest forward, allowing your head to gently fall back. Exhale, pull your belly button towards your spine as you push the space between your shoulder blades back, head dropping gently forwards. Repeat around 5 times or as many times as feels good.
Seated Forward Fold
Sit on the edge of your bed (or on the floor if you can’t touch the floor). Spread your legs wide, feet planted firmly on the ground with your toes pointed out slightly. Inhale with a straight spine, exhale, fold forward and bring your hands or fingertips to the ground and reach as far forward as feels good. Continue to lengthen your spine on each inhale and walk your hands or fingertips forward with each exhale (or stay put if the stretch is good). Hold for 3-5 deep breaths.
Supported Downward Dog
Come to stand at the edge of your bed. Place your hand and forearms on the bed and walk your body back so that your arms are fully extended (option to just have your hands on the bed). Allow your chest to melt towards the floor as you spread your sit bones wide. Your toes are pointed forward and there is a slight micro bend in your knees. Hold for 3-5 deep breaths.