You can do this five-minute yoga routine from bed and it will make you feel like a whole new person

No time to stretch? Try this bed-friendly session first thing in the morning

A woman stretches over her legs and holds her feet in her bed in the morning
(Image credit: Getty Images)

Stretching is good for us. The effects of gentle movement, like yoga, can make tired muscles feel loose and limber. However, finding the time to stretch can be difficult and it may be one of the things that falls to the bottom of the to-do list.

If that's the case, try this five-minute yoga routine that you can do from bed and which yoga instructor Austin Mad recently shared on social media.

It's normal to feel stiff and achy when you wake, as your body has been static for a long time. Stretching first thing will help you feel more energized and help reduce stiffness you may experience later in the day, particularly if you have a desk job.

How to do this five-minute yoga-from-bed routine

You don't need any equipment to do these stretches and because they're all done from a seated or lying position, you can do them on your mattress.

The benefits of regular stretching

The stretches in this routine will improve flexibility and help your muscles and joints feel looser and more mobile, and they could also positively affect your mood and energy levels.

A 2019 study published in the Journal of Perceptual and Motor Skills found that stretching improved cognitive function and mood when compared to periods of static rest. So, despite the gentle nature of this type of movement, it can have a big effect.

Gentle movement is especially helpful if you spend a lot of time sitting down, working a desk job, for example. Excessive sitting can weaken certain muscles, such as the glutes and the core, and shorten muscles like hip flexors. Adding regular stretching to your routine can help reduce the extent of this damage.

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.