Yoga: Good morning, Sunshine

Updated: Nov 14, 2020

Lady wearing yellow jumper and pajama's doing a seat forward fold in her live morning yoga class in her bedroom on a rug beside her slippers and bed.

What does yoga in the morning do?

A gentle morning yoga practice can be a great way to start the day. It helps us to welcome the new day from a grounded and balanced place, giving us time to transition from sleep, and the chance to let go of any thoughts that stayed with us overnight from the previous day, so we can enter the new day bright-eyed and busy-tailed. It can also help to relieve tiredness and any aches or pains that are left over from sleep.

Can you do yoga as soon as you wake up?

Yes, you can do yoga as soon as you wake up! First thing in the morning, before we allow in any outside noise (phones, radio, food), is a wonderful time to practice yoga. Generally, after sleep things are a little quieter in the mind and the body and this can make for a really nourishing practice. Leaving you energised and ready for your day! You may want to nip to the loo, and have a glass of water or a few sips of tea first, but steer clear of food or the desire to check in with your phone!

One of the benefits of joining an early live online yoga class is that you can literally roll out of bed and onto your mat, log into your class (camera off or on, your call) and practice in your PJs with a mug of tea by your side!

How do I start my yoga day?

I suggest setting the intention for your morning practice before going to sleep. Spend a few moments clearing your space, laying out your mat if you use one, and make sure a sweater, blanket or some socks are easily accessible as our body temperature's drop overnight and mornings are generally a littler cooler! Your morning practice is likely to start slow, so keeping warm is important. You can always shed the layers as you warm up! You don't need to get dressed, yoga in PJ's is fine and can be very comfortable.

Spend some time connecting to your breath, notice the quality of your thoughts, and take some gentle upwards and sideways stretches to release any compression in the spine. Follow this with a gentle forward fold to relax, and then perhaps a round or two of sun salutation or a gentle warrior sequence to generate a little energy. Finish with a few minutes in savasana and you're all set!

Is it OK to do yoga in bed?

It is absolutely fine to do your morning yoga in bed. This can be a great way to wake up, and a perfect way to introduce a regular yoga practice into your morning routine. You'll soon find that you want to hop out of bed and onto the mat to be able to access stronger poses. But if you're beginning introducing a morning routine, you don't have much time, or you're just really tired, then in bed is perfect!

What yoga postures can I do in bed?

You won't be able to do all postures from the comfort of your bed! Avoid any weight bearing poses on wrists and ankles, standing poses and inversions. Always be mindful of what feels good. Adjust pillows and blankets appropriately and if it doesn't feel right, then move until it does

Your 8 minute energising, wake-up sequence

  • Mountain pose (tadasana)

  • Standing forward fold (uttasanana)

  • Downward dog (ardho mukha svanasana)

  • Plank (phalakasana)

  • Cobra pose (bhujangasana)

  • Downward dog

  • Low lunge (anjaneyasana)

  • Downward dog

  • Child's pose (balasana)

  • Reclined side twist (supta vakrasana)

  • Corpse pose (savasana)

Ready to create a little bit of space for you? Why not try our Live Online Yoga classes, bringing you accessible yoga for all, from our living room to yours? Sign up now for 15 days of free unlimited classes.


Carrie Froggett

Carrie is a co-founder of The Frog Project, yoga teacher, and full time stay at home mum to two smalls. When she's not playing with the kids or practicing yoga, you'll likely find her in the middle of her veg patch, trowel in hand and covered in mud. She loves the outdoors, and would camp every night given the chance. She and her partner in crime, Martin, set up The Frog Project with the aim of bringing classical yoga to all, and deliver live online classes with a group of dedicated teachers, to students of all experiences, ages, shapes, sizes, jobs, lives, you name it, from all around the world. Join them now and get 15 days of free unlimited classes. It's just yoga.

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