5 Super Easy Morning Yoga Poses You Can Do In Bed

I love staying fit and flexible. But, with the state of the world at the moment with Covid-19, getting to the gym is hard. Sometimes I’m unable to go, so I have to think of things to do at home to stay fit without going to the gym.

I have to work from home and I’m there all day. I find it tedious and if I’m not careful, I get very lazy and stay in bed all day. Staying in bed becomes habitual and I get lazier and lazier.

This causes me to get less and less fit. My body aches when I get up and walk around, or even stand for too long. My body pays the consequences of lying around too much.

So, now I exercise in bed while I lie there. I do it every morning before I get up and it's super easy. And another great thing about it is, it’s quick to do.

Super Easy Morning Yoga Poses to Do In Bed

I’m going to share 5 Yoga poses to perform before you even get out of bed. How easy is that?

1. Wind Removing Pose (Pavana muktasana)

A woman practicing Wind Removing Pose


  • Relieves tension in your stomach, and stretches the buttocks, back muscles and relaxes the neck.
  • Improves flexibility of the hip joint
  • Helps to stimulate and maintain regular digestion

How to Pose

  • Lay on your back and inhale deeply.
  • Bring your right knee to your chest, leaving your left leg straight.
  • Wrap your arms around your knee like you’re giving yourself a hug. (If you can’t wrap your arms around your knee, clasp your hands over your knee joint)
  • Keep your shoulders flat to maintain balance through your scapula.
  • Hold this pose for 1 minute. Ensure you breathe, so don’t allow your knee to restrict your stomach or chest.
  • Repeat with your left leg.

2. Knees to Chest Pose (Apanasana)

A woman practicing Knees to Chest Pose


  • Eases tension in the lower back, while gently massages internal organs.
  • Reduces bloating, helps to balance energy, and improves overall circulation.

How to Pose

  • Lay on your back with your feet about hip distance apart.
  • Lengthen and draw the tailbone towards your feet (Not down into the mattress. Draw to the direction of your feet)
  • Inhale to prepare. Exhale and draw both knees toward your chest. (Draw one knee at a time, then the other, if two at a time is too difficult, This will help keep your back flat)
  • Wrap your arms around both knees and relax your shoulders.
  • Release the tension in your head and body, allowing them to relax into your mattress.
  • Hold this pose for 1 minute.

3. Supine Twist Yoga Posture (Supta Matsyendrasana)

A woman practicing Supine Twist Yoga Posture


  • Stretches and relieves tension in the back, buttocks and obliques.
  • Helps improve spinal mobility and improves digestion.
  • Lengthens, relaxes and helps to realign the spine.
  • Tones your waistline and helps to remove toxins from your body

How to Pose

  • Lay on your back with your arms stretched out to your sides, in line with your shoulders.
  • Leave your left leg straight while drawing your right knee to your chest.
    Inhale to prepare. Exhale and slowly cross your right knee over your body to the floor on your left side, at the same time, turn your head to your right toward your right hand.
  • Keep both shoulders flat to the floor. Don’t worry if your knee doesn’t touch the floor, it’s more important to keep the spine and shoulder blades flat.
  • As you breathe, allow your body to relax into the pose for 1 minute.
  • Slowly return your body back to the start position. Turn your head and torso and straighten your leg.
  • Repeat on the other side.

4. Legs-up-the-Wall Pose (Viparita Karani)

A woman practicing Legs-up-the-Wall Pose


  • Alleviates headaches and boosts healing energy.
  • Relieves lower back pain.
  • Calms nervous energy.

How to Pose

  • Lay on your back and position yourself so your buttocks are against the wall and your legs are vertically up the wall at 90 degrees.
  • Relax your upper body into the mattress.
  • Keep just enough pressure on the legs to hold them vertically.
  • Hold for 1 minute. Make sure you breathe slowly and deeply into your diaphragm.

5. Child Pose (Balasana)

A woman practicing Child Pose


  • Stretches the hips, thighs and ankles while relieving tension in the lumbar spine.
  • Relieves stress while calming the brain.
  • Relieves back and neck pain when you support your head and torso in the pose.

How to Pose

  • Kneel on your mattress and touch your toes together before sitting back, taking your buttocks to your ankles.
  • Inhale to prepare. Exhale and lower your forehead to the bed and your hips to your ankles.
  • Have your knees together, but place them apart if you need to release pressure from your stomach pressing on your legs.
  • Hold for 1 minute while breathing slowly and deeply. Gently press your stomach against your thighs on the inhale.


A woman practicing Child Pose

If you struggle to be mobile in the mornings, or feel like you’re getting lazy because you're at home a lot lately, try these super simple and quick poses.

Remember, these are done before you get out of bed, so they are the perfect way to get your body moving.

You will be energized for the day ahead.