5 minute yoga : for cold mornings - Rethink Central

5 minute yoga : for cold mornings

by | Jan 16, 2014 | 5 min workout, Yoga

“Our guide to yoga for cold mornings will get your blood pumping, and warm you from the inside out.”
Top 9 Posts


  • Low fat cake – no really!
  • The Zen of Saying No
  • Networking: 5 Tips for Success
  • 5 Tips for Meditating at the Office
  • The 'busy' trap
  • Learning from competitors: it’s a good idea
  • Meet the Trainer: Our wonderfully realistic nutritionist, Chris Sandel
  • A word on goal setting
  • 5 surprising foods for stamina at the office



Oh, it’s difficult to get out of bed on cold mornings, isn’t it?

When the cold is compounded by darkness, it can be darn near impossible to find the courage to get your feet on the floor.

The answer for weather driven apathy is simple – get moving with a few yoga stretches on the bed first.

Our guide to yoga for cold mornings will get your blood pumping, and warm you from the inside out. And, once you move into a leg stretch, you’ll be able to face the day with energy.

You only need to wake up about 5 minutes earlier, if at all. You may just find that you don’t need extra time; a quick yoga routine could truly save you time in the morning. After a few days, you may just find you can’t wait to get moving in the morning.

Sleeping Pigeon

While you’re still in bed, lie flat on your back. Bend your knees so that your feet are hip-width apart and the soles of your feet are flat on the bed. Lift and place your right ankle on your left knee. Clasp your hands around the back of your left leg and pull your legs gently towards you.

Breathe deeply for 5 counts, and returning your right foot to the bed. Repeat with your other leg, and do another 2 sets before returning to the starting position. Take a few deep breaths before moving on to the next pose.

Spinal Stretch

Sit up in bed, and bend your knees while you pull your feet in towards your pelvis. Keep your knees bent, but do not push them towards the bed. Sit up straight and lengthen your spine. Twist your upper body towards the right, placing your left hand on your right knee and bringing your right hand behind you.

Hold this pose as you breathe, then repeat on the other side. This is a remarkable pose for warming your core, so feel free to do as many as you need before getting out of bed.


Stand up straight on the floor next to your bed. Make sure there is enough room in front of you, and behind. Step forward with your right foot, bending your knee so that it’s over your ankle. Maintain a straight spine as slide your left foot behind you, lowering your left knee towards the floor if you are able. Keep your shoulder blades back as you push your hips forward.

Hold for a few breaths, then return to an upright position. Repeat with your left foot forward, and then continue with 2 more sets.

Take action!

If you’re not used to waking up to a bit of yoga (or any exercise) in the morning, make sure you pull this up on your iPad before going to sleep – or print a copy to leave on your nightstand.

Just a quick glance should get you moving tomorrow morning.


Do check out these earlier posts with more sneaky ways to get yoga into your day:

5 minute yoga for hangovers
5 minute pilates on the sofa
5 minute pilates at the supermarket

Or check the main 5 minute exercise program page to see everything in one place.

And do let us know what you think below – or if you’d like us to feature a particular move.

Pin It on Pinterest

Share This