10 Minute Morning Yoga In Bed | Gentle Stretches To Wake Up

Start your day gently with this 10-minute morning yoga routine designed to be done right from your bed! These gentle wake-up yoga stretches will help you ease into your day, awaken your body, and boost your energy levels. Perfect for all levels, this accessible yoga session focuses on stretching, breathing, and mindfulness to set a positive tone for the rest of your day.

No need to leave the comfort of your bed—let’s get started and enjoy a peaceful morning stretch together. Come as you are.

Transcript

Hello friend!

Welcome to this morning yoga practice in bed.

This is an ideal yoga class for any time that you want to wake up and get moving without having to get out of bed.

It's ideal if you don't have a lot of space and it's also very short.

Only 10 minutes that will get you move energized for your day.

I will be giving you options that you can choose from and in that way you can adapt the practice to the energy that you're trying to create for your day.

Let's go ahead and get started.

All you need is your bed or the ground and your precious self.

So start lying down.

If there's a pillow underneath your head,

Maybe you keep it there.

For some people you may want to move it.

It's up to you and just take a moment to stretch out.

Maybe you roll your wrists and your ankles.

Taking a deep breath in and out.

If you're doing circles with your wrists and your ankles,

Switch directions.

Inhale and exhale.

Release the movement.

Let yourself relax in place for a moment.

Feel free to soften your gaze or close your eyes and listen to the sounds of the world awakening around you.

Maybe sounds of nature,

People,

And life.

And just take a moment of gratitude for having woken up another day.

I invite you to repeat within or without.

Thank you.

Thank you.

Thank you.

Take a deep breath in through your nose and sigh it out.

Stretch your arms overhead.

Stretch your legs away from you.

Take a deep breath in and on your exhalation start to draw your right knee toward the chest.

You could keep the foot flat on the bed or you could catch underneath your thigh or over the shin with your hands.

And just take a couple of circles here with your right hip one way and then the other.

One more breath.

Inhale and on your exhalation release your right leg down.

Stretch your arms overhead once again.

Deep breath in.

Exhale.

Left foot to the floor and stay there moving your knee in and out.

Or perhaps draw your left knee into the chest.

And however you want to take a couple of circles one way as you breathe in and out.

And then switch directions as you inhale and exhale.

Release your left leg.

Stretch your arms Release your left leg.

Stretch your arms overhead once again.

Deep breath in.

And on your exhalation this time bring both feet flat to the bed.

Take your arms out to the sides in a T or maybe in cactus and walk your feet a little bit wider than your hips allowing your knees to remain facing up toward the ceiling.

And start to gently move your knees from side to side.

You don't have to go very far.

Allowing your shoulders to remain grounded.

Inhaling through center and exhaling as the knees surrender to one side.

Inhale through center.

Exhale and allow the knees to surrender to the other side.

One more on each side.

Breathe in.

Breathe out.

Breathe in.

And breathe out.

Return to center as you inhale.

And on your exhalation you could remain with your feet on the floor or maybe you start to lift your feet off the floor hugging them into the chest.

You could bring them directly into the center of the chest or a little bit wider toward your shoulders.

Move side to side if you'd like or take a few circles with your knees one way and then the other.

Just noticing how your body feels as you awaken today.

Letting the softness and the support of your bed catch you.

One more breath.

Inhale and as you exhale release your feet back to the floor.

If you lifted them parallel to one another bring your arms next to your body with your palms down.

Make sure that there's no pillow now underneath your head and then you could stay here or on your next inhalation start to lift your hips up and off the bed as your chest lifts up toward the chin.

One more breath.

Inhale and on your exhalation slowly lower your hips back down.

Start to roll yourself to either side.

You could use your arm as a pillow or maybe you could use your pillow as a pillow.

Give yourself a moment here.

One more deep breath in and out.

Now stagger your legs and start to slowly press yourself up remaining with your legs to one side.

You can keep your hands in front of you or on the sides lengthening your spine.

Breathe in and as you breathe out slowly lean toward the side where your feet are.

Maybe your left arm reaches up.

Inhale and on your exhalation lean a little bit further toward that side.

Perhaps your top hand rests behind your head and cradles the back of your neck.

One more breath.

Inhale and exhale.

Release your hand.

Bring your torso to neutral.

Lean a little bit back as you breathe in and then as you breathe out sway your legs to the other side.

Stagger them again until you find the sensation that you're seeking and you could keep your hands on the bed to support you or on your inhalation lengthen a bit more and as you exhale lean toward the feet reaching your right arm up this time.

Inhale and on your exhalation maybe you go a little bit further.

Your hand could rest behind the head.

The gaze could lift.

One more inhale and exhale.

Release your hand.

Bring your torso to neutral.

Lean back a little bit so that you can bring your legs around and just take a moment here to shake out your legs,

Wiggle them around,

Whatever works for you and then bring yourself to a comfortable seated position on the bed.

Ground through the sitting bones,

Lengthen your spine and again let yourself really feel supported by the bed beneath you.

On your inhalation take your arms out and up and on your exhalation interlace your hands and flip them up toward the ceiling.

You can let the elbows remain a little bit bent or extend them as little or as much as you want.

Breathe in.

Breathe out.

Lengthen a bit more as you inhale and on your exhalation lean a little bit toward either side.

Inhale come back through center.

Exhale lean a little bit to the other side.

Back to the middle.

Inhale and as you exhale release your hands.

Make fists with them and roll your wrists as you bring your arms all the way down.

On your inhalation switch the direction of the circles and allow your arms to come all the way back up.

Palms unite as they come overhead and on your exhalation draw your hands together in front of your heart.

Soften your gaze or close your eyes giving yourself a moment to notice how you feel in the body,

To notice your mind and to reconnect to the rhythm of breath that works for you.

Inhale and exhale.

Open your eyes if you close them.

Reach your arms out and up.

Breathe in and as you breathe out take your left hand toward your right knee and your right hand behind you.

Lengthen through the spine as you inhale and twist a little bit more to the right as you exhale.

One more breath here.

Inhale back through center.

Reach your arms up.

Exhale take the twist to the other side.

This time your right hand comes to the left knee and your left hand finds the ground or the bed behind you.

Breathe in to lengthen and breathe out to twist.

One more inhale and exhale.

Bring yourself back to neutral and start to bring your legs around as you come to a tabletop position.

Come to hands and knees here.

Take a moment to bring your hands underneath your shoulders and your knees about hips distance and let your hips move side to side.

Let your spine move,

Your shoulders move,

Your neck.

Breathing in and out for a moment.

One more inhale and exhale.

Pause at the center.

Inhale lift your tailbone.

Lower your belly.

Look forward or up as you open through the front body and on your exhalation round your back and gaze down.

Two more like that.

Inhale to open up to the front body.

Arch your spine.

Cow pose.

Exhale as you round into cat.

Last one.

Breathe in and breathe out.

Bring your spine to neutral.

Bring your big toes to touch.

Separate your knees and bring your hips back toward the heels or you could use one of your pillows and bring it between your sitting bones and your heels.

You could also grab one of your pillows or both or as many as you want and pile them up in front of you and then let your torso rest.

You could take the forehead down or you could take one ear down.

Whatever works for you best.

Feel free to remain in stillness or wiggle yourself side to side.

Breathe in.

Breathe out.

One more.

Inhale and exhale.

Slowly press yourself back up.

Bring your legs back around.

Shake them out for a moment and then grounding through your sitting bones.

Flex through your feet and soften your knees as much as you want to here.

On your inhalation reach both arms up and on your exhalation let yourself go forward and down.

You don't have to go very far.

Relax your head.

Take your left hand toward your right leg or your right foot and as you inhale peel your right arm open and take a gentle twist to the right and as you exhale lower your right hand.

Take your right hand toward the left side and on your inhalation take your left arm open toward the left and perhaps gaze up to your hand and as you exhale lower it down.

Relax your head down.

Breathe in and breathe out.

Slowly lift your torso.

Lift your chest.

Find a comfortable cross-legged position once again.

Maybe your hands rest on your lap or your knees or if you rather you can practice with me a simplified version of prana apana.

Prana we face the palms up as we inhale and apana you'll flip your palms down as you exhale.

Soften your gaze or close your eyes.

Inhale flip your palms up.

Imagine energy rising.

Exhale flip your palms down.

Imagine the energy grounding down,

Down,

Down.

Inhale connect to the expansion,

The opportunity and the abundance of the day.

Exhale flip your palms down to release what no longer serves you,

What you don't need,

What wastes your energy.

One more just like that.

Inhale flip your palms up and exhale flip them down.

Release the practice.

Take a regular deep breath in through your nose.

Open your mouth and sigh it out.

Bring your palms together in front of your heart as a gesture of humility and gratitude and of union of yourself to yourself and yourself to the universe and to life.

Take a moment of gratitude and intention toward the day ahead.

What do I need a little bit more of?

Take a deep breath in and let go.

Once you feel ready release your hands and open your eyes.

I hope that you've enjoyed this bed practice for the morning and that you can go to sleep.

I hope you have a for the morning and that you come back to it any day that you want to practice right from your bed without having to use anything at all.

Just giving yourself 10 minutes to move and energize the body,

The mind and the spirit.

Thank you so much for practicing with me.

If you've enjoyed this class please check out some of the other ones that are short,

Efficient and designed to help you connect to the energy within you.

I will see you next time.

Until then,

Be well.

Reviews

Hello beautiful ⭐️❄️⭐️❄️⭐️Thank you so much for the wonderful yoga session 🌞🌞🌞I’m smiling and my body and mind are sunny 🗺️much love 🕉️Namaste

Morning movement practices have become so important to me in managing my chronic illness. It causes pain and stiffness from lack of movement so mornings can be quite discouraging, but this really helped! Excited to do more :)

Nice morning stretch. I had to modify the staggered leg to remain stable on my pillow top mattress. How have I never done Child’s Pose on my bed supported by pillows? It was pure heaven! Thanks Laia!

Lovely little gentle practice, thank you 🙏🏼