You want to start a healthy morning ritual, but getting up early and doing yoga does not appeal to you. You can easily incorporate daily yoga into your life by doing yoga in the morning before you get out of bed. Even though you can’t do a full yoga workout in bed, you can still practice morning Yoga with simple tips.

What is Bed Yoga

Bed yoga is a set of breathing and stretching exercises performed on or in the bed. A mattress has a softer surface compared to the floor. This means you can’t perform balance poses or other standing poses. This smooth surface benefits people with sore wrists, knees, or other joint problems.

Bed yoga is typically practiced just before sleeping or right after waking up. Bed yoga poses can be calming or soothing at night or energizing in the morning.


Bed yoga is a great way to prepare your body and mind for the day. You can wake up gently and slowly with yoga in bed. Not everyone is a morning person. Yoga from the bed will improve your overall health and well-being.

Short routines performed daily will improve your flexibility, strength, and circulation. This will allow you to sleep better and wake up more rested. Morning yoga can boost your energy, vitality and reduce your stress.

Best yoga poses to do in bed

For bed yoga, the best poses are simply sitting, lying, and asanas. Choosing postures that don’t require too much energy and aren’t tricky is best.

Start by lying on your back and assuming the Shavasana position. Then, progress to a few more prone places. You can progress to more simple seated positions with time and energy. You can end your practice by doing a short Meditation while seated in a comfortable position like Sukasana.

The 16 best bed yoga positions

Reclined butterfly pose

Bridge Pos

Fish Pose

Happy baby pose

Twist Pose in Reclined Position

Hand-to-toe position in a supine position

Table, Cat/ cow poses

One-Handed Tiger pose

Puppy Dog pose

Pigeon pose

Camel pose

Wide Leg Child Pose

Seated forward fold pose

Bound Angle Pose or Seated Angle

Head to Knee Pose

Seated twist pose

Beginner’s tips

What should you know about a morning Yoga routine before starting it from your bed? These tips will help you make the most of your morning yoga routine when you can’t get out of bed.

Start Simple

You can memorize a few poses or a routine to begin your yoga practice when you awaken. You could also print out a listing of poses and keep it on your nightstand or download a bedtime yoga video to your iPad or iPhone.

Wake up early.

Even if you have a busy morning, finding routines you can do is essential. Yoga is about mindfulness, and you don’t want to rush it. Set your alarm for a few extra minutes to wake up and prepare for the day.

Integrate pranayama.

Resist the urge to hit the snooze button on your alarm clock three or four more times. Use bed yoga instead to meditate or practice different poses. Yoga that awakens you is what you want! You can also do pranayama or deep breathing techniques to increase oxygen and revive you. Breath of Fire is a great way to get more energy and wake you up.

Concentrate on stretching

Stretching your arms, legs, and back can help you wake up and protect you against muscle stiffness and aches from sleeping in the wrong position.

Plan your PJs.

Wear comfortable clothing that does not restrict your movements while doing yoga. Wear some loose-fitting cotton pajamas before bed to prepare for your favorite morning yoga routine.

Keep props close by.

Keep a few props near your bed if you’re a beginner. You can use your pillow as support but may want a strap, block, or other mounts nearby.

Select soothing music

Choose your music before bed if you enjoy practicing yoga to a soundtrack. Consider setting your phone’s alarm to play mellow yoga tracks.

Set an intention for the day.

You can set your intention for the day after you finish your yoga practice. You can use a phrase or word that you can easily repeat throughout the day to reconnect with the power and peace you experience in your yoga practice. As a reminder, use Buddhist prayer beads or worry stones. Tiny Rituals has gemstone jewelry that is ideal for your morning yoga intentions. A positive and clear purpose can bring joy to your morning ritual.

Try it in your pajamas if you’re unsure you can do yoga! This is a great workout to fit into your daily routine and prepare you for the day!

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