Some mornings, it’s a challenge to get out of bed and find your energy for the day. Fortunately, you don’t have to get out of bed to enjoy the benefits of morning yoga.
Practicing yoga in the morning is a great habit, allowing you to invigorate your circulation and squeeze in a few energizing stretches. You can work out any aches and stiffness that may have developed overnight. It can also help you feel more centered throughout the day, starting your day with calmness and focus.
Many yoga poses can be done on your mattress as you’re waking up. However, some beds are better suited to yoga than others. You may sink too far down into a foam mattress, or bounce too much on an innerspring mattress. Your best bet is a hybrid mattress which isn’t too bouncy and allows you to move comfortably without sinking into the foam.
Try these morning yoga poses that you can do to get energized, stretch out, and feel more centered before you even get out of bed:
Corpse pose: This pose is as close to sleeping as you can get, so be careful not to doze back off to sleep. You can practice mindful breathing and focus on positive thoughts for the day as you work through this pose. You’ll lay down flat on your back, keeping your body aligned and allowing your legs to drop open. Close your eyes and focus on your breath as it moves through your body.
Legs up the wall pose: Use this pose to aid in circulation each morning. Keeping your back on your mattress, rest your legs upward on your headboard. Rest your shoulders and head on the mattress and use your hands for balance. Hold the pose for a few minutes and practice mindful breathing.
Happy baby pose: This fun pose offers a good stretch of your spine while relieving stress. Lie on your back and bend your knees into your belly. Inhale as you grip the outsides of your feet with your hands, opening your knees slightly and bringing them up to your armpits. Rock back and forth.
Bridge pose: With this pose, you can alleviate stress while stretching and stimulating organs. As you’re lying on your back, bend your knees and place your ankles underneath them. Press your feet down into the mattress and lift your hips. Press your arms down and lift your chest as you keep your hands together.
Sitting half spinal twist pose: This pose promotes a healthy spine and stimulates your internal organs. Sit up with your legs straight in front of you, then bend your left leg and place your heel next to your right hip. Take your right leg over your left knee, then place your left hand on your right knee and your right hand behind you. Keeping your spine erect, twist at your waist, shoulders, and neck to the right as you look over your right shoulder. Hold the pose with long breaths and repeat on the other side.
These yoga poses can also be practiced at night before bed. Yoga has been shown to reduce work stress and improve sleep quality in nurses. Fit a short yoga practice into your bedtime sleeping and waking routine to improve both your sleep and flexibility.
About the author of this post:
Mary Lee is a researcher for the sleep science hub Tuck.com. She specializes in sleep’s role in mental and physical health and wellness. Mary lives in Olympia, Washington and shares her full-sized bed with a very noisy cat.