Before You Get Up

Six minutes of movement without leaving the bed.

6 minutesVery gentlebeginnerNeeds: Nothing

The first movement of the day doesn't need to happen on a mat. A mattress is a perfectly good surface for gentle supine work, and doing it before your feet touch the floor means it actually happens — no willpower required.

Everything here is done lying down. Move at half the speed you think you should; the point is to let joints and the spine ease into the day, not to stretch hard on cold muscles.

The sequence

  1. 1
    Wind-Relieving Pose (Pavanamuktasana)
    Wind-Relieving PosePavanamuktasana

    5 slow breaths per side

    Hug one knee at a time toward the chest; keep the other leg long on the mattress.

  2. 2
    Reclined Figure FourSupta Kapotasana

    5 breaths per side

  3. 3
    Supine Twist (Supta Matsyendrasana)
    Supine TwistSupta Matsyendrasana

    5 breaths per side

    Let the knee rest on the mattress; no need to force it down.

  4. 4
    Happy Baby (Ananda Balasana)
    Happy BabyAnanda Balasana

    8 breaths

  5. 5
    Reclining Bound Angle (Supta Baddha Konasana)
    Reclining Bound AngleSupta Baddha Konasana

    8 breaths

    Soles together, knees wide — pillows under the knees if the hips complain.

  6. 6
    Cat–Cow (Marjaryasana–Bitilasana)
    Cat–CowMarjaryasana–Bitilasana

    6 slow rounds

    Hands and knees on the mattress; the soft surface is fine for this.

Breath

Long, easy breaths through the nose — let each exhale be slightly longer than the inhale.

To finish

Sit on the edge of the bed for three breaths before standing. That's it — the day can start now.

Prints clean — pin it where you'll practice.

Where this fits

For feeling energized · flexible — works bed, home, hotel.