Ever have those days where you can’t get out of bed? There’s nothing better than lazing around in bed, but don’t feel guilty about it, you can do some yoga without lifting your head off the pillow.

Here’s my go-to morning sequence. It’s a great way to start the day, even if you decide to stay in bed for a little longer. Also, just like a good supportive yoga mat, you want a great mattress. For readers in the States you must check out Casper mattresses.

1. Sleeping butterfly (Supta Baddhakonasana)

Style: "Neutral"

With my head on the pillow I draw the soles of my feet together and let my knees open out to the side. I rest my hands on my belly and breathe. This pose is wonderfully energising as it opens all the chakras and loosens up the hips and groin.

2. Bananasana

bed yoga - banana

Extending my legs out straight, I walk my feet all the way over to one side of the mattress, while keeping my torso straight. Then I raise my arms above my head and curve them around towards my legs to create a banana shape. This pose gives me a nice lateral (side) stretch.

3. Reclining twist (Supta Matsyendrasana)

bed yoga - twist

After banana, I draw one knee into my chest and draw it across my body, letting my arms extend wide across the bed. This is great for awakening my still-asleep spine and for getting the digestive organs working. I sometimes stay in this pose for several minutes each side as I find it really helps to un-kink any knots I’ve developed overnight.

4. Knees to chest (Apanasana)

bed yoga - knees

Another great pose to stretch out the lower back and to fire up the digestive organs. Knees to chest is a euphemism for what is otherwise known as wind removing pose.

5. Bridge pose (Setu Bandhasana)

bed yoga - bridge

After knees to chest, I lower my feet down to the bed, keeping my knees bent, facing up to the ceiling. With arms overhead, I raise my hips up and stretch the whole front of my body as well as loosening up my lower back.

Try these poses in the morning before you leave the comfort of your bed. It will only take a few minutes and it will set you up for the rest of the day.