So, you’re looking to build a healthy morning routine, but the thought of dragging yourself out of bed early for yoga doesn’t exactly excite you. Here’s a simple fix—try doing yoga before you even get up! Sure, you won’t get a full workout, but with a few basic tips, you can still enjoy a refreshing morning yoga session right in your bed.

What Is Bed Yoga?

Bed yoga is a mix of gentle stretches and breathing exercises you can do on (or even in) your bed. Since your mattress is softer than the floor, you can’t do standing or balancing poses that need solid ground. But that softness is actually a plus if you have sore knees, wrists, or other joint pain.

Bed yoga is usually done right before sleep or as soon as you wake up. At night, it’s all about calming, soothing poses—while morning sessions focus on energizing moves to kickstart your day.

Benefits of Morning Yoga in Bed

If you struggle to find time or motivation for yoga, bed yoga could be your perfect match. It lets you wake up slowly and be kind to your body—because, let’s be real, not all of us are morning people! Sticking to a regular bed yoga routine can seriously boost your health and overall well-being.

With yoga, short daily sessions work best. Over time, they improve flexibility, strength, and circulation—helping you sleep deeper and wake up feeling more rested. A morning yoga habit also ramps up your energy, reduces stress, and leaves you feeling more vibrant.

Best Yoga Poses to Do in Bed

Stick to simple seated, lying-down (supine), or stomach (prone) poses—ones that don’t need much effort or a firm surface.

Start by lying flat on your back in Shavasana, then ease into a few other supine poses. If you’ve got time and energy, add some simple seated poses. Wrap up with a quick meditation in a comfy seated position, like Sukasana.

The 16 Best Bed Yoga Poses

1. Reclined Butterfly Pose
2. Bridge Pose
3. Fish Pose
4. Happy Baby Pose
5. Reclined Twist Pose
6. Supine Hand-to-Toe Pose
7. Table and Cat/Cow Poses
8. One-Handed Tiger Pose
9. Puppy Dog Pose
10. Pigeon Pose
11. Camel Pose
12. Wide-Legged Child Pose
13. Seated Forward Fold Pose
14. Seated Angle or Bound Angle Pose
15. Revolved Head-to-Knee Pose
16. Seated Twist Pose

Tips for Beginners

Not sure how to start a morning yoga routine in bed? These tips will help you make the most of it—even on those mornings when getting up feels impossible.

• Start simple. Memorize a few poses or keep a printed list on your nightstand. You could also pull up a bed yoga video on your phone or iPad.
• Wake up a little earlier. Even on busy mornings, yoga shouldn’t feel rushed. Set your alarm a few minutes early so you can ease into the day mindfully.
• Try pranayama. If you’re a serial snooze-button hitter, skip it and use that time for yoga or meditation instead. Need an extra energy boost? End your session with a few rounds of Breath of Fire.
• Focus on stretching. Loosening up your back, legs, and arms helps shake off stiffness and wakes you up gently.
• Wear the right PJs. Choose comfy, loose-fitting clothes (like cotton pajamas) so you’re ready to move as soon as you wake up.
• Keep props nearby. Beginners might want a strap, block, or even a spare pillow for support.
• Play calming music. If you like yoga with a soundtrack, pick your playlist the night before—or set your alarm to a soothing yoga track.
• Set an intention. As you finish with deep breathing, choose a word or phrase to carry through your day. A small reminder—like Buddhist prayer beads, a worry stone, or gemstone jewelry (Tiny Rituals has great options!)—can help keep that intention close.