5 Morning Yoga Poses to Start Your Day

Make yoga part of your morning routine.


Wellness, Yoga
Begin your day with yoga.

(Dusan Petkovic / Shutterstock.com)

With today's busy schedules, many people cannot find time for exercise or yoga. But what about making yoga the first part of your morning routine, before you get ready for work or school? 

Beginning your morning with yoga has many physical and mental benefits, according to Yoga Basics. It can boost your metabolism and clear your mind for the day ahead.  

So, if you’re short on time or just don’t feel like getting out of bed, morning yoga from bed offers an easy and convenient way to get some exercise. It is low commitment and can easily fit into even the busiest of schedules. So why not give it a try? With just a few simple poses, you’ll feel relaxed, refreshed, and ready to take on the day!

Legs up the Wall Pose

What better way to begin your morning than the beloved legs up the wall pose? Among those seeking to relax in the morning, this restorative yoga posture offers an abundance of benefits, according to Healthline. This pose helps by relaxing your lower body and soothing tension in your lower back. Letting go of tension is an excellent way to start your day.

To do this pose, lie down on your back on your bed. Raise your legs against the wall keeping your back flat and supported with the mattress. While you're there, focus on your breathing and allow any intense thoughts to pass by. Stay here for as long as you want to. 

Stretch with the legs up the wall pose.

(Jantira Namwong / Shutterstock.com)

Bridge Pose

For people looking to strengthen their core, the bridge pose is for you! This pose could strengthen and stretch your chest, shoulders, abdomen, glutes, thighs, and ankles while improving your mid-to-upper-back muscles, according to the Yoga Journal. As a backbend movement, the bridge pose may also improve your posture and relieve back pain; an excellent option for those who sit at a desk all day.
To do this pose, lie down on your back with your knees bent and feet flat on the bed. Lift your hips off the bed while pressing into your feet. Hold for up to one minute before returning to neutral. And repeat as many times as you wish

Woman in the bridge yoga pose

(Koldunov / Shutterstock.com)

Cat-Cow Pose

The cat-cow pose welcomes you to energize your body in the morning by warming your spine, according to Healthline. This pose helps to relieve menstrual cramps, lower back pain, and sciatica. It also helps to stretch and relax the neck, shoulders, spine, and lower back. 

As a mental practice, cat-cow could enhance coordination, foster intentional focus, and enliven prana (life force energy). Flowing through this pose could help you find balance in your mind.

To do cat-cow, come up on all fours on your bed. Place your hands under your shoulders and your knees under your hips. Inhale as you arch your back like a cat, and exhale as you round your back like a cow. Repeat several times until you feel relaxed and loose.

Woman in the cat-cow yoga pose.

(fizkes / Shutterstock.com)

Child's Pose

The child's pose is always available at any time in a yoga class or practice. And the same goes for bed yoga!  Entering into this restorative pose brings plenty of benefits, according to Verywell Fit. Child's Pose offers a gentle stretch for the mid to lower body.  It helps to calm your nervous system and relieve tension in your body.

To do this pose, kneel on the bed with your feet together and sit back on your heels. Allow your knees to stretch open as you reach your arms forward to lengthen. Rest your head on the bed and embrace the present moment.

Woman in the child's yoga pose.

(TSViPhoto / Shutterstock.com)

Cobra Pose

Open your heart to a new day with this snake-like pose. According to Ekhart Yoga, cobra provides a whole-body awakening by stretching the front of your body, shoulders, and chest. It also helps energize your spine (who needs a cup of coffee?).

Begin by lying on your stomach with your toes pointed backwards and palms placed down by both sides of your chest. As you inhale, gently lift from your chest as you roll the shoulder blades back. Be careful not to overextend, especially in the morning as your body begins to wake up. Hold this pose for several breaths.

Man doing yoga poses in bed.

(Nok Lek Travel Lifestyle / Shutterstock.com)