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6 Yoga Poses You Can Do in Bed Every Morning


Mornings. You either love them or absolutely loathe them, there's no in between. Most of us tend to reach for our phone first thing in the morning and either end up spending another hour in bed scrolling through social media or stress out about the day's to-do list and workload - neither of which is the best way to start the day.

Add a morning yoga routine instead to energize your body and de-stress before you start the day. Yes, we know, a morning routine can sound a little daunting. The good news is, we've compiled these 6 morning yoga poses that you can do without leaving your beloved bed! 

1. Wild Child's Pose

  • Start by kneeling and lower your upper body forward until your forehead and forearms are flat on your bed.
  • Sit your hips on your feet and try to keep your knees as far apart as you can.
  • Keep your arms stretched forward until you feel your shoulders.
  • Once you settle comfortably in this position, breathe in deeply and breathe out. Take your time, repeat deep breaths a few times before transitioning to the next pose. This pose will help stretch your spine and increase blood circulation. 

2. Seated Spinal Twist

  • Start by sitting crossed-legged, make sure your back is straight. Feel your spine lengthen upwards.
  • Slowly twist your waist to the right while keeping your back straight (do not slouch). 
  • Place your left hand on your right knee, and grasp your knee to gently stretch your waist further.
  • Hold this pose for 30 - 60 seconds. Breathe in, and breathe out.
  • Repeat on the other side.

3. Seated Side Bend

  • Sit cross-legged and place your right hand onto your bed as you extend your left arm straight over your head and take a deep breath.
  • Exhale and gently stretch your arm (still left arm) to your right.
  • Hold this pose for 30 - 60 seconds.
  • Repeat on the other side.

4. Spinal Twist

  • Lie on your back with your legs straight.
  • Slowly pull your right knee towards your chest, and hold it with your left hand.
  • Bring your right arm to your side, reaching as far as you comfortably can while keeping it straight. 
  • Look towards your right and stay in this position for 1 - 2 minutes.
  • Breathe in and breathe out, feel your spine lengthen with each breath.
  • Repeat on the other side.

5. Happy Baby

  • Stay on your back, and pull both your knees towards your chest.
  • Firmly grasp your feet while keeping your arms straight and feel your shoulder opening. You should feel a slight resistance on your back.
  • Stay in this pose for 30 - 60 seconds, breathing deeply in and out.

6. Bow Pose

  • Start by lying flat on your stomach.
  • Reach out towards your feet and firmly grasp both ankles.
  • While keeping your stomach on the bed, use your shoulders to lift your legs upwards.
  • At the same time, lift your head, chest, upper torso and thighs, hold this position for 30 seconds or as long as you can.
  • Release your body gently downwards to the bed.
  • Repeat all 6 poses as necessary or until you feel refreshed and fully awake to tackle your day.

Mattress too Soft for Yoga in Bed?

Then it's time to switch to a new mattress! If your mattress feels too soft for your body and sinks every time you put even the slightest weight on it, it doesn't offer you enough spinal and back support. This lack of support will increase the chances of you getting back pain and muscle aches in the mornings, and worse back problems in the future.

Sounds pretty scary right? But don't worry, getting a new mattress is now easy peasy with Sonno. Sonno lets you buy a mattress online at your convenience and try it for 100 nights trial in the comfort of your home. If you decide it's not the right one for you, no fuss. Let us know and we'll pick it up and give you your money back, it's that simple. 

Head to our website at www.sleepsonno.com to get your very own Sonno mattress now!