I start my day with this simple reclined yoga pose, and here’s why I think you should too

I was introduced to the concept of bed yoga by Sophia Drozd, owner and host of the Yoga for Pain app. I reviewed the app earlier this year and several of the classes are done from bed so you still have the option to move mindfully on days when chronic pain or low energy levels make it hard to get up.

Sometimes, though, I don’t want to look at my phone to follow a class in the morning, but I still want to feel the benefits of mindfulness and gentle stretching first thing. So I started focusing on just one pose at a time to find what works best for me.

I tried the reclined bound angle pose during a particularly bad bout of chronic pain when I desperately needed to stretch and soothe my body. But, to my surprise, this pose offered more than just pain relief—it brought unexpected benefits to both my body and mind.

Now, by holding this pose for just five minutes when I wake up, I start my day feeling calm, grounded and more at ease in my body.

How to do the reclined bound angle pose

How to Do Reclining Bound Angle Pose in Yoga - YouTube

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Watch the demonstration in the video to see how to do the reclined bound angle pose.

You can add a pillow or bolster under your back for extra support. I also like to deepen the stretch by bringing my feet closer to my groin, and then sit up slowly afterward.

Here’s what I’ve experienced from doing this pose.

It improved my hip mobility

For the first few mornings, I didn’t have the range of motion to drop my knees anywhere near the mattress. But by day three, my position was noticeably different and it was much easier.

The pose stretched my tight inner thighs and loosened my hip flexors and groin, allowing me to gradually bring my knees down further.

I can feel the benefits when I do activities like walking up a hill. This would usually make my hips twinge, but since incorporating this pose into my day, that feeling is much less frequent.

It helped me manage chronic pain

I often wake up with pain in my lower abdomen due to a mix of chronic conditions. Sometimes it’s bad enough to wake me up in the night, but sometimes I feel it in the morning.

This pose gently stretches my lower abdominal muscles, soothing the painful area and getting me through until pain relief kicks in. It’s not a miracle cure but it’s a gentle way to manage the discomfort.

It’s grounding and energizing

Something about this pose is deeply grounding. Placing the soles of my feet together helps me feel connected to myself, and the openness of the pose is both calming and revitalizing. With my back against the bed, I felt supported, present in my body, and safe.

I spend most of my day sitting at a desk with my legs in front of me, so it feels good to start the day feeling more open and welcoming the day, whatever it may bring.

It creates space to be more mindful

Holding this pose for five minutes as I focus on my breath helps quiet my mind, usually full of thoughts, worries and to-do lists.

Instead of letting my anxiety flood in as soon as I opened my eyes, I now throw off my blanket, sit up and bring my feet together. I take the space I need to check in with my body, breathe while I gently stretch and settle my mind before the busyness of the day begins.

I’ll continue to start my day with bed yoga, and this particular pose will help me on days when my body feels sore and my mind is extra busy.

I challenge you to try it too—before you check your phone or get out of bed, take a moment for yourself to breathe, stretch and tune in. You might find you get out of bed with more ease and energy and approach the day with a better attitude.