I’m a yoga therapist and I love doing these three poses in bed before getting up

It’s not unusual to wake up with tight muscles, stiff joints and sluggish energy—after all, your body has been relatively still for hours.

There are a few simple yoga poses I do myself to release built-up tension—no need for a yoga mat or to find time for a morning yoga routine.

These three yoga poses ease tension in your spine, hips and shoulders, and stimulate circulation gently, all in just a few minutes. It also creates a few calming, mindful moments before the day begins.

I recommend them to others, too. I’m a yoga therapist and I’m always looking for simple ways to help my clients integrate wellness practices into their lives, especially if they’re managing a health condition.

1. Bridge

Reps: 3

Why it’s good: It releases tension in your back and hips, boosts blood flow and strengthens muscles in the back of your body.

How to do it:

• Lie on your back with your knees bent and feet flat on the bed, hip-width apart.
• Place your arms by your sides, palms facing down.
• Lift your hips upward, squeezing your buttocks at the top.
• Hold for a moment.
• Release back to your starting position slowly and gently.
• On your final repetition, hold the top position for a few breath cycles, then slowly release.

2. Lying twist

Reps: 3 each side

Why it’s good: The lying twist releases spinal tension from your lower back and stretches the thoracic spine. It also aids digestion and lymphatic flow by stimulating circulation in your abdomen.

How to do it:

• Lie on your back with your knees and feet together, knees bent and feet flat on the bed.
• Place your hands loosely behind your head or by your ears.
• Inhale, then exhale as you drop your knees to the left and turn your head to the right.
• Inhale as you return to center.
• Exhale and repeat on the other side.
• Continue, alternating sides with each rep.

3. Sphynx

Reps: 3

Why it’s good: This slight backbend stretches your spine through gentle extension. It also stretches your chest, neck and shoulders, and gently energizes your body.

How to do it:

• Roll onto your front with your legs extended behind you.
• Place your hands flat on the bed by your ears, elbows bent and below your shoulders.
• Set your shoulders back and down.
• Inhale as you press into your forearms to lift your chest a little off the bed, keeping your shoulders back and down.
• Exhale, lower back down with control.
• On your final repetition, hold the extension for a few breath cycles, then slowly release.