5-Minute Gentle Morning Yoga

Here is the scene: 7 am, your alarm goes off, you haphazardly roll in bed, tentatively reaching round, seeking the source of the bothering sound. You yawn, stretch out a bit, then slowly allow your eyes to get used to the daylight. A moment or two to put yourself together…and it appears! The never-ending scroll of things to do, perpetually tapping your thoughts. The day is so busy, and so full of commitments, that you can already feel the stress sinuously taking over your body before you can even step out of your bed. If this is you…don’t worry just yet. You found the right blog post for you!

A daily Yoga practice can give you peace of mind, and can considerably help you reduce your stress levels. Although I know, we don’t all have two hours a day to dedicate to our personal practice, we can all find those 5 minutes to get ourselves centred, and start our day better. If you haven’t tried yet, trust me! Commit to it for a fortnight, and you’ll already start feeling more grounded and focused then ever before.

Today I’ll be sharing 8 gentle Yoga stretches that you can comfortably do in your bed. This brief flow is great to activate circulation after lying in bed for so many hours, and it’s a great way to clear your mind too.

5-Minute Gentle Yoga Flow

Begin in a comfortable cross-legged sitting position. Allow your legs and knees to gently give into gravity. Lift your heart up and take a second to settle in. This moment is the most important moment of your practice, as you are giving yourself permission to be still and to set some mindful intentions for your day. Focus on your breath, give yourself a little massage, and allow expression to any tiny movement you need to do before you find a little stillness. Let your hands to lie wherever they naturally want to lie. Close your eyes, soften your jaw, and focus on your breath and energy.

Gentle side-to-side neck stretch

Take your right fingertips to the left side of your head and gently draw your right ear to your shoulder. Breath deeply into your neck as you hold the gentle stretch for approximately 10 to 20 seconds. Repeat onto the left side.

Yoga Bed 1

Gentle front-to-back neck stretch

Inhale, lift your arms up to interlace your fingers behind your head. Exhale, draw your elbows in, as you softly direct your chin towards your chest. Hold for 20 seconds. Inhale, lift your heart up to the sky, as you gently allow your head to rest onto your hands. Hold for 10 seconds. Exhale to come back.

Yoga Bed 2

Gentle twist

Bring your left hand to your right knee. Inhale to lengthen the spine, exhale to twist to the right. Elongate your back with every breath in, deepen the twist every with every breath out. Hold the twist for approximately 20 seconds. Then repeat to the left.

Yoga Bed 4

Gentle side-to-side stretch

Inhale, lift your hands up to the sky and feel a nice extended spine. Grab your left wrist with your right hand and pull up and over to gently curve towards your right side as you exhale. Keep breathing deeply as you give into the stretch. Hold for approximately 15-20 seconds, then repeat to the left side.

Yoga bed 3

Forward fold

Reach out with your legs. Find a comfortable bend in your knees as you flex your feet, and place your hands by your shins, or underneath your soles. Inhale, find a nice extension in your spine. Exhale, slowly drop your head down, softly bringing your upper body to your legs as you relax into gravity. Hold the position for approximately 30 seconds. If available to you, you may deepen the stretch by extending your legs.

Yoga Bed 6

Cross-legged twist

Sit up straight with your legs extended out. Bend your right knee and let your right foot over cross your left leg. Inhale, rise up with your spine. Exhale, slowly start twisting to the right. Elongate your back with every breath in, deepen the twist every with every breath out. Your left elbow may press against the outside of your right leg, if you wish to deepen the twist. Hold the position for approximately 20 seconds. Repeat to the left.

Yoga Bed 5

Cobbler’s pose stretch

Bring the soles of your feet together to get into Cobbler’s pose. Draw your feet as close to your centre as you possibly can. Inhale, find a nice extension in your spine. Exhale send this active elongation up and over in a forward diagonal. Breath in. Breath out, slowly drop your head towards your feet, as softly bringing your upper body to your legs and relax into gravity. Hold the position for approximately 30 seconds.

Yoga Bed 8

Seated cat-cow

Hug your knees to your chest, and let your head hang heavy, releasing its weight into gravity. Close your eyes, breath deeply, and hold the position for approximately 30 seconds. When you are ready, inhale, lift your heart up to the sky, and find a lovely extension in your spine. Hold the position for approximately 10 seconds.

Yoga Bed 9

And there you have it! Your very own Little Morning Yoga Flow…

If you have 5 extra minutes, I strongly advice you take the time to find a moment of stillness again and maybe practice a little meditation. You can find a great guided meditation for stress relief by clicking here.

With all of these stretches, remember to breath deeply, and let go of any thoughts that are not serving you at that moment in time. Breathing Practice alone has countless health and happiness benefits, so don’t underestimate it as you move through your flow. And please remember, this Vinyasa is just a suggestion; you know your body better than anyone else. If something doesn’t feel quite right, do not push, and always consult with a health professional to make sure you are doing what is right for you.

How do you like to start your day?

Do you have any morning rituals you would like to share with us?

Thank you all for reading through, and for supporting me in this blogging journey.

Have a wonderful weekend!


Elly, XO

PS: If you like my PJS you can find them here!

PPS: If you aren’t already, follow my 1 year mindfulness challenge on Instagram!


I get commission for purchases or clicks made through links in this post.


Author: Elly's Diary

Hi everyone! Welcome to Elly's Diary. This is a safe space in which I share the experiences and discoveries I'm making during this life long journey towards living mindfully. I am by no means, nor intend to be seen as a guru. I am just a girl on her personal quest, happy to share her adventure. If you love nature, plant based hearty food, yoga, dance and fashion, you'll feel 100% at home here. I'm a 31 years old professional dancer and Yoga Alliance registered teacher. I love writing about everything that resonates with me, and I am happy to share what I'm learning.

52 thoughts on “5-Minute Gentle Morning Yoga”

  1. What a wonderful idea! It’s so easy sometimes to do the most incredible things for your health in such a small amount of time. It doesn’t have to be complicated.

    I’m not a morning person at all, so I only get some yoga in when I have more time to spare. But this is going to change the game. Super excited! Thank you Elly!

    Liked by 1 person

  2. I absolutely love this idea of a yoga routine in bed. I try to get up earlier than my little ones and it’s hard to get a complete routine done, so this is perfect for me. And thanks for linking to my guided meditation. 💗

    Liked by 1 person

  3. Hey, this is really great! I love yoga and do it all the time, but this is perfect for those times when I don’t have time to get my butt to yoga class

    Liked by 1 person

  4. Okay so firstly i love the look and style of your blog. It is so feminine and beautiful and elegant!
    Secondly thanks alot for this. Many people should read this article because lets face it, alot of people just stumbled out of bed. Yet these simple and easy yoga steps can do wonders for people and even change the whole mood of the day.

    Liked by 1 person

    1. Thank you so much for the sweetest comment! ❤ I know! Sometimes I also stumble just out…but this definitely does help me set the mood! ❤ xxx


  5. Love this post! I never thought much of little things like neck stretches, but now I can’t live without them! These little things make a world of a difference in the long run.

    Liked by 1 person

  6. I am a huge fan of yoga even though the parts I was born with don’t fully agree (my flexibility is still pretty pitiful). I really love the idea of easing into the day with a series of gentle yoga stretches. Namastay in bed for five minutes longer works for me! 🙂

    Liked by 1 person

  7. I love this post! Even 5 minutes out of the day can have such a positive impact. This little flow makes yoga more accessible for those who feel like they don’t have time in the mornings. Love the demonstrations too!

    Liked by 1 person

  8. oooohhh!!! yay!!!
    I need this. I am trying to get more stretching in in the morning and right before I go to sleep.
    thank you for this post.
    Also, i love your surroundings in the room, looks really peaceful


  9. This Website pertains to my interest. I do Yoga every day.Anu-Vilom for 15 minutes and Surya Namaskar. Glad I found your website. Thank you for sharing the post. 🙂


  10. Completely agree with your points, we should focus on our breath, give a little massage, and allow expression to any tiny movement you need to do before you find a little stillness

    Liked by 1 person

  11. I didn’t think of doing yoga in the morning. I am usually very grumpy until I have my coffee, haha. Your suggestions though are very easy to do and surely don’t take longer than 5 minutes. I might try them.


  12. Another yoga lover here 🙂 I start a day pretty much the same. 10 or 15 minutes stretching in the bed and then move to the mat 😀 Child pose also relaxes me. Namaste 🧘‍♀️💜🖐

    Liked by 1 person

    1. I love child’s pose too! ❤ I am so glad you have such a mindful beginning of your day! ❤ Namastè xxx


  13. Those are good morning rituals when you want to get up and get the blood flowing. I think I can do most of those with one exception in the morning. Although it is a bit awkward in bed. But I do know yoga helps me kick off the day right when I do it.


  14. I love this idea! I am not a morning person so I am really lazy when I wake up. I will start doing this, I am sure there will be a great difference.


  15. Guess that I didn’t realize that I was doing yoga during my morning stretches. So relaxing and a great way to start the day!

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: