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Rise and Shine! Do Yoga in Bed With These 6 Morning Yoga Poses

How we start our day affects how the rest of the day flows. So why not start your day with a bit of yoga in bed? For real, though – there are so many great morning yoga poses that you can do right in the comfort of your own bed!

Deepak Chopra suggests we should set intentions at the top of our morning right when we wake up. This sets up a landing strip for all that flows to us throughout our day.

And come on . . . it’s the first thing in the morning. You’re groggy and may not really be in the mood to manifest or set intentions for the day.

Yet, it’s a little-known fact that once you get moving, your heart rate increases and your body gets the message that it’s time to get going.

Being that the morning is not as friendly to some of us as it is to others, it may be helpful to practice a few morning yoga poses that you can do right in your bed!

Again, it all starts by just getting yourself moving. So, let’s walk through it together.

Close your eyes and visualize how you’re going to start your day tomorrow. See yourself cozy in bed. Notice the posture you’re in and how your body feels. And then imagine yourself practicing the following poses to jumpstart your day.

Here’s a Morning Yoga Routine for Energy and Focus



Practice Yoga in Bed With These 6 Morning Yoga Poses to Jumpstart Your Day:

It’s time to rise! The alarm begins to ring a gentle sound that gets your attention without giving you a heart attack.

You don’t need to open your eyes immediately if you’re not ready. Just shut off the alarm and begin to breathe deeply. Then, when you’re ready, practice the following poses.

1. Child’s Pose

Childs Pose 1

As the ultimate yoga in bed pose, Child’s Pose helps to set the energy for your day.

Let’s try it:

  • Roll over on your belly and sit your hips back on your heels
  • Stretch your arms out in front of you and round your back
  • Breathe deeply, allowing your belly to fill up with the morning air and then contract back toward your spine
  • Stay for a few rounds of this energizing breath

What’s the Best Time of Day to Do Yoga? See the Pros and Cons of Different Practice Times


2. Cat/Cow

Cow 1

Cat 1

This flowy sequence allows you to focus on your breath, which contains the life-force energy that elevates your vibrations while bringing you into a state of awareness with your own body.

Let’s try it:

  • Ground your palms into your bed and rise to all fours
  • Inhale, arch your spine toward the sky, and tuck your chin to your chest. Perk up in between your shoulder blades
  • Exhale, flatten your back, bring your shoulder blades together, and drop into your belly. Lift your gaze to the sky
  • Flow back and forth and focus on moving with your breath
  • After a few rounds, return to a flat back in a tabletop shape

Looking for more yoga tutorials and yoga tips? Check out our full library of Yoga articles here

3. Thread the Needle

Thread the Needle

Stretch out your shoulders while prepping your digestive system for the day with a gentle twist called Thread the Needle.

Let’s try it:

  • Inhale and reach your left arm to the sky
  • Thread your arm like a needle under your right arm
  • Press into your right palm to roll deeper onto your left shoulder
  • Stay here for a few breaths
  • When you’re ready, inhale your left arm back up to the sky
  • Exhale and return your left palm down into tabletop
  • On your next inhale, sweep your right arm up and repeat the steps to even yourself out on the right side
  • Once complete, return back to tabletop


4. Pigeon Pose

Pigeon Pose Prep

Our hips harbor a great deal of our strength and energy. So how about starting your day off in balance by just practicing this soothing morning yoga pose?

Let’s try it:

  • Drag your left leg through your body center, sit your hips back, and straighten your right leg into Pigeon Pose
  • Hold here for a few breaths
  • If you’d like, you can rock side to side to allow further opening of your hips
  • When you’re ready, return back to tabletop, and take Pigeon on the other side
  • You can relax into this posture by using pillows or the cushion from your blanket
  • Surrender here for a few deep breaths


5. Camel Pose

Supported Camel

Gently open your heart with this backbending morning yoga pose.

Let’s try it:

  • Sit your feet back on your heels and lift your arms to the sky for a stretch
  • Reach your arms behind your back and place them on your heels as you press your chest and hips forward for Camel Pose
  • If you need support here, place your hands on your sacrum near the small of your back as you breathe and open your chest
  • Hold for a few deep breaths

This Morning Routine Will Set You Up for Success Each and Every Day

6. Happy Baby

Happy Baby

Give your hips some more love with this perfect yoga in bed pose!

Let’s try it:

  • Come onto your back for one final hip opener
  • Draw your knees into your chest on your next inhale and widen your knees on your exhale
  • Weave your arms through the inside of your knees, grabbing the pinky toe side edge of each foot with your hands
  • Rock back and forth or side to side in Happy Baby
  • Take a deep, cleansing breath here. Inhale through your nose and exhale through your mouth
  • On your next inhale, bring your knees back together
  • Exhale and return your feet down to the bed



BONUS: Meditate

Meditate Easy Pose

Your morning yoga practice isn’t complete without a bit of meditation.

Let’s try it:

  • Come up to a seated posture
  • Enjoy ease while you set your intention for the day
  • You may wish to recite mantras or affirmations


Practice Yoga in Bed and Jumpstart Your Day With These Morning Yoga Poses

You did it! You’re ready to begin your day!

Comment below to let us know how your day went after practicing this morning sequence and setting intentions at the top of your day!

Ready to Jump Into Your Morning Yoga Practice?

Practice Morning Flows with Alba Avella on YA Classes! Not yet a YA Classes member? Try it out for free for 14 days.

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Frandasia "Frannie" Williams

Frandasia is a wellness guide for her company, Guided Surrender. She is a performer and also teaches yoga and improvisation. She is passionate about mental health, self-love, and living an abundant life. As a wellness guide, she believes we can find healing using what we already have within us.

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