A 5 minute practice to start the day

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What do you do first thing in the morning? Be honest. Do you travel on Instagram? Check your email? Meditate? How about bed yoga?

Your early morning thoughts and actions are incredibly important as they set the tone for the whole day. Immediately enter a deliberate yoga practice before doing anything else is how to set up your internal GPS. It prepares you to navigate your life with more grace and ease, no matter what unexpected twists and turns that arise.

Here’s how to get on the floor, centered and grateful before getting out of bed.

See also: 5 soothing yoga poses you can do in 5 minutes

5 simple yoga postures you can do in bed

Vajrasana (lightning posture)


Sit on your knees in bed and sit on your heels with your toes off Vajrasana. Keep the column long. If you experience knee pain, you can take any other comfortable sitting position. Place both hands on your heart and take several deep Ujjayi breaths, inhaling and slowly exhaling through your nose.

After the fifth breath, pause for a moment. If you want, think of something for which you should be grateful today. Doing a practice of gratitude, or any practice of intentional meditation, on waking and before doing anything else is transformative because there is no interference between you and your instincts and feelings. Imagine and feel gratitude or whatever your intention is, be it calm, patience, ease, confidence, or fill the void for yourself. Feel it fully. Keep that focus in your mind for the rest of your practice and come back to it during the day.

See also: 5 minute meditations that you can do anywhere and anytime

Balasana (Position of the child lying down)

Answer by Justin Michael Williams

Spread your knees as wide as your hips and keep your feet together. Lean forward and refocus on your intention. Stretch your arms out, let them relax, and bring your palms together. Take 5 slow, deep breaths expanding the capacity of your lungs as you expand the capacity of your gratitude.

See also: Why is the child’s posture so incredibly calming?

Sitting cat-cow posture

Justin Michael Williams SpinalWave

Sit back on your heels in Vajrasana with your hands resting on your knees. If you experience knee pain, you can take any other comfortable sitting position. Inhale to arch your spine as you reach for your hips and look up. Exhale to round your spine as you reach for your knees and look at your navel. Repeat this sequence of movements 5 times to awaken your heart chakra.

See also: A Beginner’s Guide to Chakras

Simple sitting turn

Justin Michael Williams Sitting Twist

Sit back in Vajrasana or switch to Sukhasana (Easy position). Inhale to lengthen the spine. Exhale and turn right as you place your right hand close to your right hip and your left hand on your right knee. Take 5 deep breaths. Slowly turn your head to look over your left shoulder to complete the turn. Exhale and return to the center. Repeat on the other side.

See also: More Twisted Yoga Postures and Their Benefits

Surya Namaskar Sitting (Sun Health)

Justin Michael Williams Seed Sun Health

Inhale as you stretch your spine, stretch your arms above your head, and touch your palms. Exhale and bring your palms down to your heart in Anjali Mudra. Repeat. After the fifth round, pause for several deep breaths with your hands in the center of your heart and a gentle, even pressure between your palms.

Go back to your intention. “Namaskara” means “bow or salute” and “anjali” means “divine offering, gift, or prayer.” Take this opportunity to seal your intention for your day.

See also: You can do this yoga practice without getting out of bed

About our collaborator

Justin Michael Williams is a public speaker, musician and yoga instructor who trains the conscious community to thrive in marketing, media and business. He has led the development of marketing and social media for more than 150 brands, including Sianna Sherman, Ashley Turner, Noah Mazé and more. Through his experience in coaching people and nonprofits, Justin works to spread positivity and inspire change, especially as a voice of diversity and well-being. See more at justinmichaelwilliams.com.

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