• Katie

Bed Yoga: Morning Sequence to Start Your Day

Updated: Nov 29, 2019

There are few things I love more than starting my day with a yoga practice. It sets the tone for everything else that follows! But some days, getting out of bed in the morning can be a daunting task in itself, let alone getting up to move around.

Good news: you don’t have to! Here’s a quick yoga sequence for you to do right from the comfort of your own bed - no mat required. If it’s a chilly morning, feel free to do this under your blanket.


Full Body Stretches

This may be part of your “get out of bed” routine already, but I’ve included it for two reasons: one, for good measure, and two, to encourage you to link your breath with the movement.


  • Breathe in to reach your arms overhead and behind you, pointing out through your fingertips and extending through your toes (watch out for your headboard!)

  • Breath out to relax your legs and bring your arms back to your sides

  • Repeat for three breaths


Bridge/Cat

Cat/Cow may be a tried and true classic, but Cat’s got a new partner pose this morning.


  • Bend your knees and place your feet on the bed, setting up for your usual Bridge Pose

  • Breathe in to push down through your feet and lift your hips up

  • Breathe out to lower yourself back down to the bed; meanwhile, bend your knees and bring your legs onto your stomach, using the added weight to encourage your back to round and your stomach to hollow

  • Repeat for five rounds


Crescent Moon

  • Extend your arms overhead and behind you; use your left hand to grab your right wrist and bring your hands to the upper right corner of your mattress

  • Zip your legs together and shimmy your feet to the lower right corner of your mattress

  • Hold for three breaths

  • Return to center and repeat on the opposite side


Cobbler’s Pose

Keep in mind that your hips may be tighter than you’re used to if you don’t typically practice first thing in the morning. If this pose feels tight or uncomfortable, simply slide your heels further away from your body.


  • Bring the soles of your feet together and let your knees splay out to the sides

  • Let your hands rest on your stomach or extend your arms out to your sides, palms facing the ceiling

  • Hold for five breaths

Supine Twists

  • Bring your feet back to your mattress, knees bent

  • Let your knees fall to the right side

  • Spread your arms wide and turn your gaze over your left shoulder

  • Hold for five breaths

  • Return to center and repeat on the opposite side


Counted Breaths

For some of us, these brief moments in the morning before the day starts are the only ones we get to ourselves for most of the day. So before you prepare to begin your day, take a few extra moments to breathe…


  • Lie down in stillness in the position most comfortable to you

  • Breathe in for a count of two

  • Breathe out for a count of two

  • Repeat five times

  • Take ten non-counted breaths


You are now ready to take on whatever the day sends your way!



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