A 5-Minute Yoga Sequence To Get You Out Of Bed


You know the saying “you’re only as old as you feel”? Well, that’s completely how I feel these days. My body and I were on the same page, until we weren’t. She’s gotten a little slower in the morning. At first I was pretty disappointed, but then I thought about how much life this body has gotten me through. She deserves to be well taken care of, so I decided each morning I need to give her a little TLC.

Like most of you, I cringe when my alarm goes off. It feels way too early and the thought of getting up even earlier to workout seems like the worst! So, I decided I can manage getting up 5 minutes earlier to take care of my body like she’s taken care of me

Be sure to breathe deeply through this sequence to increase blood flow and alertness, as well as energize and detoxify your body.

1. Reclined Twist

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A reclined twist is a great stretch to start with because you don’t need to get out of bed or even sit up to do it.

How: Laying flat on your back, hug your right knee to your chest and then let it cross over to the left. Rest your left hand on your right knee while your right arm stretches out to the right. Take five deep breaths. Repeat this stretch on your left side.

Benefits: Twisting benefits digestion, encourages detox and circulation and helps maintain range of motion in the spine.

2. Cat-Cow Poses (Marjaiasana/Bitilasana)

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No need to get out of bed quite yet, but you do need to move your body for Cat and Cow.

How: Get on all fours, with your hands under your shoulders and knees under your hips. Inhale as you turn your tailbone toward the ceiling, drop your belly down toward the bed and look up toward the ceiling. Drop your shoulders from your ears to open your chest for Cow Pose. As you exhale, tuck your tailbone and chin, and round your back for Cat Pose. Move through this stretch five times, inhaling on cow and exhaling on cat.

Benefits: Cat and Cow stretch and strengthen the back and shoulders and stimulate vital spinal fluid to give you energy for your day.

3. Child’s Pose (Balasana)

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Stay cozy. You can move right into child’s pose after cat-cow.

How: Sitting on your heels with knees together, lean forward bringing your chest to your knees. Rest your forehead on the bed and extend your arms above your head, resting flat on the bed. Hold this stretch for five deep breaths in and out.

If this posture doesn’t come easily to you, here are two possible modifications for the most comfort. You can put a pillow between your bottom and your heels. You also can angle your knees out.

Benefits: Child’s pose gently stretches the entire back and neck, brings beneficial compression to the calves and feet and has a calming effect.

4. Sphinx Pose (Bhujangasana)

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One more posture in the comfort of your bed. You can move right into Sphinx from Child’s Pose.

How: Lying on your stomach, stretch out your legs behind you with the tops of your feet on the bed. Engage your buttocks, legs, and feet and imagine them stretching toward the wall behind you. With your forearms flat on the bed, stack your elbows under your shoulders. Bring your chest up off the bed and focus your gaze gently upward, but don’t let your head drop back. Drop your shoulders from your ears and lengthen your neck. Hold this stretch for five deep breaths. As you exhale, loosen your legs and bring your chest and head back down to the bed.

Benefits: Sphinx pose strengthens the back body, opens the chest and has an energizing effect.

5. Upward Salute (Urdhva Hastasana)

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Upward Salute is the last posture, and worth getting out of bed for!

How: Stand with your feet hips width apart and . Raise your arms overhead, palms facing each other as you gaze toward your thumbs. Imagine reaching beyond your fingertips, especially through your pinky fingers. You can also backbend if that comes easily to you, but it’s not required to feel this whole body stretch. Hold the posture for five deep breaths. Alternatively, flow in and out of it by stretching up and you inhale and sweeping your arms down as you exhale.

Benefits: Upward Salute strengthens the legs, stretches the belly before breakfast and helps fight fatigue.

You did it! Slowly, you stretched out your body to wake her up. Deeply, you breathed your way into the morning. Now go conquer the day! Or at least a shower and your first cup of coffee.

Want to learn more sure-fire ways to integrate yoga into your life? Our Master Your Practice Yoga Retreat will help you ditch the excuses and find that mind-body balance.

Michelle TollComment