Yoga Poses You Can Do in Bed to Ease into Your Morning

Article by Aiyana Fraley

Moving and stretching naturally tells your body it’s time to wake up, so why rush out of bed in a grumpy mood when you can ease into your morning with yoga without leaving your cozy sanctuary.

Perhaps you’re not a morning person or you sleep in an awkward position and wake up with stiffness or aches.

By incorporating some morning yoga stretches in your bed, you can gently work out any kinks and bring fresh circulation to your muscles that have been stiff from a long night’s sleep.

Plus, yoga is known to support your body’s release of feel-good hormones. Who doesn’t want a dose of that in the morning?

This morning routine feels nice and comfy just like your bed, but it will help you get out of bed on the right foot setting you up to have a productive and happy day.

Do you want to try yoga in bed?

Find out below some yoga poses that you can do in the bed:

Long Stretch

Stretch your arms and feet in opposition to each other, lengthening through the spine. Engage your legs and arms as your stretch then release and exhale. Repeat a couple of times.

Reclined Bound Angle Pose

Lying on your back, bring the soles of your feet together and let your knees fall out to each side. Allow your arms to gently rest by your side with the palms facing up. Take some long deep breaths and become aware of the connection with your body.

Knees To Chest

Bring your knees to your chest and squeeze them in by holding opposite elbows or hands. Rock from side to side, gently massaging your lower back on the bed.

Bring knees back to center and bring your forehead to your knees. Squeeze into a tight ball and release.

yoga in bed
Image by Paul
Happy Baby Pose

With your knees to your chest grab the outside of your feet with each hand or with your peace fingers grab your big toes.

Draw your feet out slightly wider than your hips and begin to press your knees toward the bed. This is an excellent hip and lower body opener and feels amazing.

Figure Four Lying On Your Back

Place the soles of your feet flat on your bed as you lay flat on your back. Bring the right knee towards your chest and cross the right ankle just below the left knee.

Make sure your ankle is not on the knee joint, but below it. Now, place your hands behind the left knee and bring the legs toward your chest.

Keep the right foot flexed to protect the joint. This pose opens the hips and feels wonderful on the lower back. Repeat on the opposite side.

Child’s Pose

Come forward into tabletop position and bring your knees slightly wider than your hips. Big toes touch.

Your hips come down to rest on your heels and your arms stretch forward. Your forehead gently rests on your bed. Take some long deep breaths and feel the breath open the back, rib cage and chest.

Once you complete these six poses, you will be ready to start your day. Tailor this routine to fit your needs by staying in the poses as long as you need to.

Aiyana Fraley
Aiyana Fraley

Aiyana Fraley is a Reiki Master Teacher, certified Kundalini Yoga Instructor and Essential Oil Educator. She leads weekly Kundalini, Reiki and essential oil classes and Reiki continuing education training for massage therapists. On her site Drops of Yoga (, she shares practical tips on essential oils, Kundalini, and Reiki. Follow her on Facebook ( and Instagram (