Morning Stretching in Bed
A way to wake up that starts in bed, in 25 short lessons: movement, timed sequences and a little theory.
Each session works through the spine, hips, fascia and breath, so that getting up is a transition rather than a jolt.
The movements are slow and deliberate and you can start them before your feet touch the floor. It's built for people with little time in the morning, which is most people.
This is for you if
- you wake up stiff and go straight to your phone
- you want something you can do in ten minutes without a gym, a mat or getting changed
- you sit at a desk most of the day
This isn't for you if
- you're recovering from an injury or have a condition that needs medical guidance — speak to your doctor or physiotherapist first
- you're after an intense workout: this is mobility, not training
What's in the course
Every lesson, listed. Nothing is held back until you buy.
The morning lessons 17
Follow in order, or pick what your body asks for
- Sleep and waking: how this practice approaches the spine
- The first movement of the day: stretching with intention
- Knees to chest and mindful breathing
- Stretching the hips, one leg at a time
- Leg extension: flexibility and breath
- Figure 4: opening the hips, and body awareness
- Happy Baby: opening hips and spine
- Final twist and extended child's pose
- Neck mobilisation: gentle circles for the cervical spine
- Chest opener: making room for the breath
- Cat and Cow, and intuitive motion
- Thread the Needle: waking and releasing the spine
- Wrists, forearms and feet
- Seated forward fold
- Deep leg stretches
- Bed-friendly pigeon pose
- Getting out of bed mindfully: feet, and a last full-body activation
Ready-made sequences 4
For the mornings you don't want to choose
- 3-minute sequence
- 5-minute sequence
- 10-minute sequence
- 15-minute sequence
The theory, if you want it 3
- Sleep, fascia and conscious awakening
- Fascia: the body's elastic network
- Morning transitions: from sleep to wakefulness
Extra 1
- Stretch SOS Pack: short sequences for tense days
Questions
Which language are the lessons in?
Ask us before you buy and we will tell you straight away: hello@spiritmeditations.online. This site reads in English and Italian, which does not by itself mean the recordings are in both.
How long does it take?
As little as three minutes. There are ready-made sequences at 3, 5, 10 and 15 minutes, so you pick by the morning you're having.
Do I need a mat or props?
No. The lessons are designed to start in bed and continue on the floor if you want to.
I'm not flexible at all.
That's the starting point the course assumes. The movements are small and slow, and you work at the range you have today.
How do I get the course?
After payment you receive an email with your access details. The videos stream in your browser, on a phone or a computer, and stay available to you.