Why wake up, get dressed and drive to the yoga studio when you can create an energetic and healthy yoga and stretching routine at home? If you’re the owner of a large Alaskan King, there is more than enough room to spread out on your mattress and do some stretches and yoga poses that get your day off to a better start. However, you don’t need to already be a yogi to find this blog useful. Yoga and stretching isn’t all about crazy poses and flexibility. In fact, this list we put together here is great for anyone at any level who wants to start their day with positive energy, great flow, and a better connection to their body. With this list we have created, we hope you can find a few poses that seem helpful for you and your body. There is no correct order to do these poses and stretches in. In fact, you should mix and match your routine based on what feels good to you on that given day. The more of these poses and stretches you try out, the more you will realize what you like and what helps you feel energized and ready to take on the day. Let’s get started!
Pro tips before you get started
- Keep breathing throughout all your poses. A lot of time during stretches, we naturally hold our breath. But, what they teach you in yoga is to breathe through everything you do. In fact, focusing on your breath while you do yoga can help you deepen your stretches and connect more with your body.
- Put on calming music. Or, make sure the room is nice and quiet. You can even leave your earplugs in from the night before so that you can concentrate on yourself, your stretches, and your own breath. You want to create a space that feels positive and enlightening for the exercise ahead.
- Set an intention for the day. If you have ever done yoga before, your instructor will ask you to set an intention for your practice or for the day. Since this is a morning yoga stretch, take this time to set an intention for your day by choosing a word or phrase that you can repeat to yourself and use to motivate your day.
Yoga poses to do from bed
Reclining Bound Angle Pose - Supta Baddha Konasana
Personally, we love this as a starting pose because it is relaxing, opening and doesn’t require you to do all that much moving from your normal sleep position. First, move from your side of the Alaska King to the middle of the bed to give yourself space. Then, lying on your back, bring your knees up and feet on the bed. Turn your feet in towards one another and let your knees drop down towards the mattress. If your knees can touch the mattress, great! Put your arms out to the side, palms up, and relax here. If your knees don’t touch the mattress, don’t push it. Let your knees sit where it is comfortable, and to push yourself, lightly bounce your legs to stretch downwards. You can even use your hands to press your knees gently further down. This yoga pose stimulates the heart and improves circulation while stretching your groin, thighs, and knees.
Wise Child Pose — Balasana This pose will help you wake up by getting your body moving in a new position, but remaining still enough that you’re not overwhelmed first thing. Because of this, this is another great pose to use early on in your morning routine. First, start on all fours, with your hands under your shoulders and your knees under your hips. Now, leave your hands where they are, but sit your hips back on top of your feet. But instead of staying here, open your knees as wide and comfortably as you can. This opens up your body and creates a gentle stretch in your legs, back, and abdomen. While here, use this time to reach your arms out, from the shoulders down to your fingers, reaching out towards the end of the mattress. Breathe here for a few minutes. Supine Spinal Twist - Supta Matsyendrasana
Now this pose is great because you really get to stretch out and take up a lot of space on your Alaska King. We personally love to use this mid-routine because the stretching motion is much more energizing and awakening, which really starts warming you up for the day ahead rather than just waking up your body. First, you’re going to want to lie on your back and bring your arms out to the sides with your palms facing down. Then, bend your right knee and place the right foot over the left knee. In doing so, exhale and drop your right knee down over the left side of your body, twisting your back. Your shoulder should stay flat on the ground during this, maintaining that ‘T’ position with your arms. Stay here for a few minutes, closing your eyes, and easing into the pose. When you feel the stretch really settling in, repeat the pose on the left side. This is a great pose to awaken the spine and promote healthy digestion.
Pigeon Pose - Kapotasana
This is a great pose to get you up off the mattress and sitting high while providing an intense leg stretch that will leave you feeling revitalized. First, start on all fours, with your hands shoulder-distance apart. Then, bring your right knee forward, between your hands, so your knee is bent and your leg is resting on the bed. Stretch your left leg out behind you and flat, keeping it in line with your hip socket. This is already quite a stretch, even energizing your arms that are balancing your body. But, you can push it further by exhaling and folding forward over your right knee for an added stretch. Don’t forget to repeat on the left side. Cobra - Bhujangasana You can’t forget about your arms and your core, so Cobra is a great pose to infuse energy into these important regions of your body. You will want to start by lying on your stomach with your legs back and placing your elbows under your shoulders so that your forearms and palms are flat on the mattress. Next, engage your abdominals as you lift your chest and shoulders up off the mattress. While you’re here, breathe, and focus on extending your muscle through the upper back rather than stressing your lower back. Remember to draw your shoulders back and away from your ears so that you can lift the chest up further and straighten your arms. Seated Side Bend - Parsva Sukhasana Keep your arms moving and your core engaged with this lively seated side bend stretch and yoga pose. To do this, sit up with your legs crossed and your back straight. Place your right hand on the floor and extend your left arm up over your head, reaching towards the right side of your body. Keep your palm facing outwards, and breathe here for a few minutes. You can even flow, bringing your left arm back down towards your side, then back up and over your head. Do this for a few minutes, then switch to the right side. Remember to breathe, bringing the breath in deeply through your lungs to further awaken your body. Cat Pose - Majaryasana Stretching your back is so incredibly important. Whether you work hunched over a computer or you’re standing on your feet all day, your back ends up carrying a lot of stress and compression. When you wake up, the simple cat pose can do wonders for opening up your back and creating a lively feeling. For this pose, get on all fours. Make sure your hands are under your shoulders and your knees are under your hips for proper alignment. Breathe in, then exhale, rounding your spine up towards the ceiling and curling your chin in right towards your chest. Pull your belly button in towards your spine to maximize this stretch, also focusing on your shoulders and the way your lower back feels in this position. Hold it for 15-30 seconds, then lower your spine back down. Repeat 3-5 times.
The importance of a mattress that supports you
Finally, we want to note how comfortably you can do these simple, gentle yoga poses and morning stretches on your Alaska King mattress. Our bespoke CustomFoam™ at the core of this mattress not only provides great support for a better night’s sleep but provides much-needed support while you stretch and move towards a better, more energetic morning. With naturally cooling properties, no motion transfer, full-body pressure relief, and proper back support, you may even prefer doing yoga on your Alaskan King than your yoga mat.