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A woman does a yoga pose on her made bed.

6 Yoga Poses You Can Do in Bed

Ever feel stiff in the morning? Or ever wish you could finish your stretch session before you got out of bed and started your day?

If so, we’ve got the perfect bed yoga routine for you. And here’s the best part: You don’t even have to leave your bed to get moving.

You might be thinking, “How can that be effective?” or “That doesn’t count!” Rest assured, it does, and it is. At the very least, don’t bash it until you try it.

Your Morning Bed Yoga Routine

You wake up in the morning, and you stretch your arms out, yawning and basking in the feels of a new day. But you don’t have to crawl or shimmy your way out from under the covers right yet (unless they get in the way of any of these poses!).

Instead, move a little with these six yoga poses.

1. Reclining Bound Angle Pose

Right now, you’re probably already lying face up, so let’s not change a thing. Bend your knees, allowing them to drop to their respective sides, and bring the bottom of your feet to touch one another.

Rest your arms gently to the sides of your body and breathe. Feel your belly rise and fall with each breath. You should feel the stretch becoming stronger along your inner thighs and groin, which is perfect for those who work at a desk all day and experience pain from sitting.

These muscles need some love. Stay here for about 5-10 breaths.

Tip: For a little extra something-something, repeat a mantra, affirmation, or phrase you want to carry with you throughout the rest of your day during this pose. Repeat it in your mind or say it out loud 5-10 times.

2. The Spinal Twist

The spinal twist opens up your lower back, glutes, and hips, as well as your chest. It’s a full-body stretch that, after a long night of sleeping (potentially in the same position), feels oh-so-good.

Your body will thank you for this one.

In fact, this is a great pose if you’re looking for bed yoga for back pain. Begin including this in your regular rotation, and your odds of facing back pain might significantly go down.

For this one, bend your knees and plant your feet flat on the ground. Cross your right leg over the other and gently allow your legs to fall to the left side. Spread your arms out wide to each side, opening up your chest. Hold here for 5-10 breaths before switching sides.

Tip: Before you allow your legs to fall to one side, gently scoot your buttocks over a couple of inches to the opposite side. This will create an even greater stretch and will likely feel a bit more comfortable.

3. Happy Baby

Alright, we’re bringing your energy up now! By this stage in your morning bed yoga routine, you should be starting to feel a little more awake. So, let’s get into a more activated pose.

Remaining on your back, bend your knees and bring them toward your armpits. Grab the outer portion of your feet with each hand. Spread your legs open wide. You should feel a nice stretch through the hips and legs. Stay here for 5-10 breaths.

If you want a little more, feel free to rock around in this pose. Rock back and forth or from side to side.

You might also want to check out: Back Body Yoga Flow: Find Your Foundation

4. Cat and Cow

Now we’re getting out from under the covers! By the end of this bed yoga routine, you’ll be ready to get out of bed and tackle your day.

Bring yourself up onto all-fours as a cat and cow would stand. Your knees should be under your hips, and your hands should be under your shoulders. Slowly inhale and bring your gaze high to the sky while arching your back down toward the floor.

Exhale and bring your gaze in between your hands while arching your back up toward the ceiling.

Do this about 10 times or for 10 breaths. This one should really get those kinks out of your neck and back.

5. Cobra Pose

From your tabletop position for cat and cow, come into a full plank and slowly lower yourself to the bed. With your hands beside each shoulder, push your arms straight up, bringing your chest and head up to face forward.

This is a nice and gentle stretch for your lower back and chest. Hold for 5-10 breaths.

Tip: If this feels uncomfortable, come down to your forearms. This is a less intense stretch and a better option for some.

Looking for more yoga in the bedroom? Check out: 5 Yoga Poses to Spice Up Your Sex Life

6. Child’s Pose

Last but not least, get back on all-fours and slowly bring your buttocks to your heels, allowing your head to rest on the bed in front. Your arms can either stretch out in front of you or rest at your sides.

Here you can gently listen to your breathing or begin to plan your next move for the day - whatever you’re feeling! After about a minute or 5-10 breaths, lift. It’s now time to get your day started.

Should You Do Morning Bed Yoga?

The simple answer? Yes!

Bed yoga is wonderful for anyone and everyone, especially if you’ve had a recent injury, lack the motivation throughout your day, or wake up with an uncomfortable joint or muscle stiffness.

All in all, this is a 5-10 minute bed yoga routine that barely makes a dent in your day. Plus, it’s a wonderful way to start your day on a good note and allows dedicated time for morning meditation.

So, try it out. Let your body flow and see how much better your day can get!

Related article: 6 Exercises You Can Do Without Leaving Your Bed

Krista Bugden

Krista Bugden

"Believing in yourself is really half the battle," says Krista. Anything is possible and you really can achieve anything you set your mind to, is her motto. Physiotherapist, Piano player, skydiver, yogi, adventure traveler and energetic force of positivity, Krista is herself a (delightful) force to be reckoned with! As... Read More

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