The mini morning yoga routine you can do in your bedroom

Downward-facing dog

1. Start on your hands and knees in tabletop position: hips above your knees, shoulders above your wrists and fingers spread. Press your hands evenly into the floor.

2. Tuck your toes, lifting your knees and hips off the floor. Straighten your arms and gently press your pelvis and legs back, lifting your tailbone toward the ceiling. Press your heels toward the floor.

3. Breathe in this pose for 1 to 3 minutes, keeping your neck in line with your spine and drawing your shoulders down your back and away from your ears. Gently bring your knees back to the floor to release.

BENEFITS Stretches hamstrings, calves, feet, shoulders and hands, and opens chest while energizing the entire body.

Cobra

1. Lie face down with your hands under your shoulders, legs stretched out straight behind you and the tops of your feet on the ground.

2. Press the tops of your feet and your pubic bone down while you push up with your arms to lift your chest off the floor. Keep your elbows bent and pointed straight back. Tuck your tailbone under, keeping buttock muscles soft.

3. Hold for 20 to 30 seconds, breathing slowly.

BENEFITS Improves circulation, stretches out your chest, lungs, abdomen and shoulders, and stimulates the digestive system.

Cow

1. Begin in tabletop. Inhale slowly while arching your back and looking up toward the ceiling for a count of 5. Concentrate on feeling your ribs open.

2. Exhale for a count of 5 as you move back into tabletop. Repeat 15 to 20 times.

BENEFITS Massages your abdominal organs and stretches your chest, neck and back.

Cat

1. Begin in tabletop. Inhale deeply, then exhale while you round your tailbone, tuck in your chin and turn your gaze to your belly button.

2. Exhale for a count of 5 as you move back into tabletop. Repeat 15 to 20 times.

BENEFITS Reduces tension in your lower back while strengthening arms and abs.

Standing forward bend

1. Stand with your feet hip-width apart. Inhale as you stretch your arms up overhead.

2. Exhale as you hinge forward from the hips, lengthening your torso, and bringing your hands down toward your feet. Breathe deeply, releasing any tension with each exhale.

3. Relax your head and your jaw while you stay in this position for 30 to 60 seconds.

4. Slowly roll up like a rag doll, vertebra by vertebra, lifting your head last.

BENEFITS Relaxes lower back, stretches calves and relieves stress.

Warrior II

1. Begin in a wide stance with feet parallel. Turn your right toes out and shift your right hip back so your knee is in line with your ankle. Raise your arms parallel to the floor, palms down. Gaze at your right fingertips.

2. As you exhale, bend your right knee over the ankle to 90 degrees. Keep your torso and left leg straight and your shoulders rolled back. Look down at your right knee and shift your thigh slightly outwards so you can see your right big toe.

3. Breathe deeply for 30 to 60 seconds. Repeat on the other side.

BENEFITS Strengthens legs and stretches groin, chest and shoulders. Improves focus and stamina.

The setting: Oceanside at the Anamaya Resort & Retreat Center in Costa Rica, Canadian co-owner Kelsey Matheson eases into this morning yoga routine — but you can do it just as effectively in the comfort of your bedroom. Anamaya is Sanskrit for “good health” and the resort is about more than just downward dogs. It’s about head-to-toe wellness, says Matheson. “Our mandate is to give guests a space to connect with nature, with people from around the world and with themselves.”

Anamaya is steps away from waterfalls, surrounded by rainforests and located on one of the highest points in the town of Montezuma, overlooking the Pacific Ocean. Activities include surfing, diving, fire dancing, aerial yoga, hikes, canopy tours — and weekly cooking classes. Try Anamaya’s recipe for lentil-stuffed eggplant.