5 Morning Yoga Exercises You Can Do In Bed, To Kick Start Your Day

Published by Dr Gigi on

Rise and shine!

Studies show that yoga has many physical and mental health benefits. It improves blood circulation to the organs of the body, tones muscles, corrects posture, reduces stress and calms one’s nerves. It helps to make one relaxed which is beneficial to people who suffer from anxiety.

Yoga is a great way to start the day, it activates the organs of the body and helps work out sore muscles and painful joints that may have occured at night. Even if you are not a morning person it will help stimulate your senses.

Note: If you are a beginner, do not push yourself too much, you may be limited initially, but with practice, you will see some improvement.

Crossed Leg Pose (Sukhasana)

  •  Sit with the spine erect and cross the legs so that the knees are bent and pointing out at the sides.
  • Start with a shoulder roll, repeat this three times.
  • With the eyes closed, bring the hands in front of the chest as in a payer while taking a deep breath.
  • Exhale fully through the mouth.
  • Bend the head towards each shoulder and stretch, take a deep breath and hold for 3 seconds on each side, exhaling maximally before switching to the opposite side.
  • As you inhale deeply, lift your hands up at the sides raising  them as they reach towards the back of your head. With hands clasped behind the neck, while exhaling in the process, bring your head down towards the chest so that your chin rests on your chest, draw your elbows in and hold for 5 seconds.
  • Place the right hand on the left and gently twist to the side. repeat for both sides.
  • This pose calms the mind and is good for meditation.
  • It keeps the spine erect and strengthened.
  • Maintains the mobility of the hips.

Seated Forward Bend (Paschimottanasana)

  • Stretch your legs out in front of you, flexing your toes towards you.
  • Drawing a deep breath, slowly raise your arms over your head and stretch.
  • Exhale and bend forward flexing your hip. Your chin should move towards your toes.
  • Stretch out both  arms, reaching out as further out as you can, till you can touch your toes or just as further out as you are able to.
  • Inhale and come back up to the sitting position with your arms stretched out. Lifting your head, gently elongate your spine.
  • Exhale maximally, and then, repeat twice.
  • Calms the body.
  • Stretches the spine, shoulders and hamstrings.
  • Improves digestion.
  • Relieves headache, fatigue and anxiety.

Child’s Pose (Balasana)


  • Kneeling on the bed, sit on your heels.
  • While ensuring the big toes are in contact, separate your knees as further apart as you are able to.
  • Exhale, raise your arms and bring both arms and your torso forward and downwards between your thighs. The arms should be stretched out in front of your body.
  • Then lengthen your back by stretching out fully and bring your head forward till your forehead touches the bed.
  • Stretch out your arms o
  • Hold this pose for 30 seconds.


  • Calms the brain and helps relieve stress and fatigue.
  • Stretches the hips, thighs, and ankles.
  • Improves lung capacity for air.

Cow Face Pose (Gomukhasana) with Eagle Arms

  • Sit on the bed with legs stretched out, bend both knees and place one thigh over the other. Both big toes should be pointing outwards.
  • Inhale, raise both arms over your head and bring them down to shoulder level, then cross both so that one elbow rests on another.
  • Cross the arms again so that the palms are facing each other, raise your head so that you are looking at the sky.
  • Then slowing breathing in and out.
  • Hold pose for 10 seconds and then switch to the alternate arm and legs.
  • Stretches the shoulders, arms, chest, hips, thighs and ankles


Bharadvaja’s Twist

  • Sit on the bed with your legs stretched out in front of you. Then shift unto your right buttock and swing the legs to the left.
  • Place your feet on the floor outside your left hip, with the left ankle resting in the right arch.
  • Inhale and lift chest to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the bed.
  • Lengthen your back toward the bed. Relax the abdomen.
  • Tuck your left hand under your right knee and bring your right hand to the bed just beside your right buttock.
  • Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back as you twist the chest to the right.
  • Twist the torso by turning to the right or you may counter the twist by turning and looking over the left shoulder.
  • Hold pose for 30 seconds, then return to initial position with an exhalation, return to the starting position, and repeat for the opposite side.


  • Tones the spine.
  • Stimulates the abdominal organs
  • Stretches spine, shoulder, hips
  • Improves digestion
  • Relieves lower backache and sciatica
  • Relieves carpal tunnel syndrome


Dr Gigi

Dr Gigi is a medical doctor, an avid researcher and founder of HeLP. She is a healthy life enthusiast. She is passionate about finding better and healthier alternatives and helping to improve people's quality of life. She started Healthy Life Pantry (HeLP) with aims to provide simplified research based and proven health information, delivered by seasoned health care professionals.

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