15-minute morning yoga routine (you can do it in bed)

Starting your day with a morning yoga routine sounds perfect. You imagine yourself moving through the stretches, taking deep breaths, and keeping that feeling of calm with you throughout the day.

However, the reality tends to be much different. Maybe you wake up tired or stiff, with barely enough energy to turn off the alarm, let alone get dressed and get to the yoga studio in time for class. You’re thinking about practicing yoga at home, but even the thought of unrolling your mat seems daunting.

But you don’t have to set the bar too high for your morning yoga routine. In fact, adapting the way you exercise to your needs helps you stay consistent, even from the comfort of your bed.

A 15-minute morning yoga routine you can do in bed

This is a gentle sequence suitable for low-energy mornings when you need a softer start. As you move through the poses at your own pace, notice how you feel and allow yourself to simply be – just as you are.

1. Full body stretch

Lie on your bed with your arms and legs extended as if you were in it Savasana. Make small movements, perhaps wiggling your fingers and toes or moving your head from side to side. Then allow yourself to relax in bed for a moment.

Inhale as you extend your hands above your head and reach your feet away from you, stretching your entire body from head to toe. Exhale and release.

2. Bridge pose

Bend your knees, plant your feet on the bed, and rest your arms at your sides. Inhale, press your hands and feet into the bed, and lift your hips inward Bridge position. Exhale and lower your hips to the bed.

3. Windshield wipers

Space your feet slightly wider than your hips. Draw your arms in the shape of a cactus. Exhale and allow your knees to drop to the left. Inhale and bring your knees back to center. Exhale and lower your knees to the right. Repeats Windshield wipers Two more times on each side.

4. Knees to chest

Draw your knees toward your chest and wrap your arms around your legs or hold behind your thighs. Breathe here, gently rocking from side to side if that feels right.

5. Supine spine development

From knees to chest, hold your right leg with both hands and straighten your left leg on the bed. Cross your right knee over your body and toward the left. Place your left hand on your right thigh and draw your right arm in the shape of a cactus. Keep your right shoulder on the bed in the Supine Spinal Twist exercise. For added support, place a pillow under your right knee. Breathe here.

Pull your right leg to the center so that you are lying on your back with your right knee to your chest and your left leg straight.

6. Figure 4 stretch

Bend your left knee and place your foot on the bed. Extend your right leg toward the ceiling, then place your right ankle over your left knee in a figure 4. Pull your right knee away from you as far as feels comfortable. Breathe here.

Repeat the spinal flexion exercise while lying down and figure 4. Lie on the left side.

7. Fetal position

Turn on one side with your knees bent and your head resting on your lower arm in a fetal position. Take some deep breaths here.

8. Lateral stretching exercise while sitting

Sit cross-legged or in another comfortable position. Inhale as you reach your arms above your head, interlace your fingers, and turn your palms to face the ceiling. Exhale and lean towards the right. Inhale and return to center. Exhale and lean toward the left. Inhale and return to center.

9. Seated twist

With your arms still overhead, exhale and twist to the left as you lower your right hand to your left knee and your left hand to the bed a few inches behind your left hip. Breathe here.

Inhale as you extend your arms toward the ceiling and return to center. Exhale and twist to the right as you lower your left hand to your right knee, with your right hand a few inches behind your right hip. Breathe here.

Inhale and return to center.

10. Variation of the forward fold while sitting

From a squatting position, keep your spine straight as you reach your chest forward and walk with your hands in front of you into a forward sitting position. Take some breaths here.

Then exhale as you allow your upper back to round and head down into your forward bend. For added support, place your forearms on a pillow or two. Breathe here. Then slowly roll up to an upright position.

11. Rotating position from head to knee

From a squat position, straighten your left leg out to the side. As you exhale, bend to the left and extend your right arm above your head. Place your left hand on the bed in front of you or on your left thigh. Look forward or upward toward your right arm in Revolved position Head to knee position. Take some breaths here. Inhale and return to center. Repeat on the other side.

closing

Finish in a cross-legged position or in another comfortable seat. Place your hands in your lap or place one hand on your heart area and the other on your stomach. Notice how you feel, without putting pressure on yourself to feel a certain way.

You may be asking yourself: “How can I support myself today?” And think about the fact that you have already started doing this by practicing your 15-minute morning yoga routine.