Start Your Morning with Self-Connection: Bed Yoga in Minutes

In today’s world, yoga is often associated with the sight of a flexible instructor leading a class of enthusiastic people in a carefully designed studio. But the deeper truth of yoga goes deeper than just physical movements or structured classes. Yoga is a union between self and world, between inside and outside, and it can even begin in your bed.

I spoke with Sophia Drozd, a yoga teacher and founder of Yoga for Pain, an app that aims to help people with chronic illnesses experience the power of yoga. Sophia has created a simple way to make yoga accessible to everyone, whether you’re sitting in a chair or in a moment of meditation and breathing. As someone who has experienced the challenges of chronic illness, her talk of “bed yoga” is a ray of light for those looking for a calm, connected start to the day.

The Method

“Start your day by turning inward,” Sophia says. “Take a moment to feel who you are. Focus on your breath, which is the bridge between body and soul.”

Every breath you take is not just a physical movement but a message from deep within your being. If your breathing is smooth and deep, it could be a sign of a good day. If it’s heavy and limited, it’s your body telling you to be kind to yourself and take it easy.

The next step is to be aware of what your body is carrying. “Scan your body with your eyes. Listen for pain or tension, and see if it’s familiar to you or if there’s something new your body is telling you,” Sophia adds.

But this practice isn’t just for those with chronic pain. Connecting with your body and being aware of its state in the moment is key for anyone seeking inner peace.

Once you’ve connected with your breath and felt your body, it’s time to gently move static energy. “Start with simple movements,” Sophia says. “Move your fingers, gently turn your head, or shift your weight from side to side. There’s no need to force anything on yourself. When you feel like that’s enough, stop and just focus on your breath.”

If you find that your energy is calling you for more, start by moving your joints slowly, such as rotating your ankles or wrists. These movements are not just physical exercises but an invitation to awareness that your life begins from within, and by paying attention to these simple movements, you will feel your energy shift and your connection to your body and spirit.

The wisdom behind this work

This exercise is not just a morning activity but a silent prayer to your body and spirit. “When we start our day by connecting within, we reorient our lives toward a deeper awareness,” says Sophia.

For people struggling with the challenges of chronic illness, this practice provides a way to make decisions based on how they are truly feeling. For others, it is an opportunity to start a balanced day where neither a loud alarm clock nor negative thoughts dominate your first moments of awareness.

Rather than jumping out of bed and forcing your body to move while it is still at rest, these moments invite you to appreciate and be kind to yourself. It is an opportunity to break the cycle of stress and tension that sometimes begins as soon as you open your eyes.

“Although this exercise is designed for the morning, you can do it any time you feel like you need to connect with yourself,” Sophia concludes. “When you’re faced with challenges or feeling disconnected from yourself, stop and ask yourself, ‘How am I feeling right now? Where are these feelings?’”

In this simplicity lies the depth. And in this exercise lies the key to turning each day into an opportunity for peace and harmony between you and the world.