Wake-up with Bed Yoga

How often do you wake up and stretch, but don’t really think about how or why you do it?

Here you go…some tips to developing your very own healthy habit bed yoga poses, with safety and alignment in mind – so you don’t inadvertently pull a muscle or tweek your back.

Before you start remove your pillow from the bed. 

Hold all poses for as long as you like, and remember long slow breaths from your diaphragm

Remember to move slowly and  be gentle with yourself.   Ahimsa!

Once you get the hang of the poses try doing them with your eyes closed, just listen to your breath and relax.

 Knees to Chest – Apanasana

 Stretches and relaxes the whole spine and lower back after hours of lying in bed.


  • Lie with your back flat on the bed, bend your knees and with both arms pull your knees towards your body.
  • Raise your upper body from the bed and take your nose to your knees.  Keep your middle and lower back in contact with the bed.
  • Inhale and relax your back into the bed pushing your knees slightly away from your body, exhale and squeeze head, hands and knees in as you lift and scoop your core towards the spine.


Happy Baby Pose – There is no Sanskrit name for this pose.

A good pose for the whole spine and lower back but particularly for opening tight hips and gaining gentle flexibility in the Sacral joint.


  • Lie flat on your back, inhale, bend your knees out wide in right angles, soles of your feet face the ceiling.
  • Take hold of your toes or inside of the soles of feet, as you exhale, pull your knees towards the floor.  Keep your whole back on the bed, extending the tailbone toward the bed.
  • Keep your head on the bed and create length in the spine from the crown of your head to the tip of your tailbone.


Reclining Big Toe Pose – Supta Padangusthasana

Stretches the backs and sides of your legs, and muscles in your buttocks.  If you wake up with stiff legs or hips this pose will help.  It will also ease lower back pain and Sciatica.


  • Lie flat on your back.  Inhale as you raise your right leg, grab hold of your foot or big toe.
  • Flex the toes of your extended left leg on the bed towards your shin and place your left hand on your left thigh.
  • Tense the muscles in both legs and stretch your raised leg up straight (to your comfort), as you exhale and gently draw it as close as possible to your head. Flex your foot and push the heel up, drawing the toes towards your face.
  • The whole back shoulders and head should remain on the bed.
  • Look up.
  • If you have space on the bed, take your extended leg out to the side and look over your shoulder in the opposite direction to the extended leg.
  • Swap sides.


Reclined Twist – Jathara Parivartanasana

 Particularly good for neutralising and energising the spine.


  • Lie flat on your back. Roll onto one hip and bend the upper leg.  As you exhale, use the hand on the other side of your body to guide your upper leg over your lower leg down to the bed.  Keep your hips straight and the muscles in your lower leg tense.
  • Place your hand on your knee and push it gently down to the bed.
  • Depending on where your back is most tense, play around with moving the knee toward or away from your face in the stretch, and feel into the twist in your spine.
  • Stretch your other arm out to the side and towards your fingertips.  Keep both shoulders on the bed.


Good Morning!  Enjoy your day!