Start on your hands and knees, then sit back on your heels, extending your arms forward and lowering your forehead to the mat. This gentle forward fold stretches the back, hips, and shoulders, helping to release tension and calm the mind.
Stand with your feet hip-width apart, then hinge at the hips and fold forward, reaching your hands towards the floor or grabbing opposite elbows. This pose stretches the hamstrings, back, and shoulders, while also calming the nervous system.
Sit on the floor with your legs extended in front of you, then fold forward from the hips, reaching for your feet or shins. This pose stretches the spine, hamstrings, and lower back, promoting relaxation and stress relief.
Lie on your back with your legs extended up against a wall, forming a 90-degree angle with your body. Relax your arms by your sides and close your eyes, focusing on deep, rhythmic breathing. This gentle inversion helps improve circulation and calm the nervous system.
Lie on your back with the soles of your feet together and knees bent, allowing your knees to fall open to the sides. Place your hands on your belly or extend them out to the sides, and focus on deep belly breathing to promote relaxation and release tension in the hips and groin.
Lie on your back with your legs extended and arms by your sides, palms facing up. Close your eyes and allow your body to completely relax, sinking into the floor with each exhale. Stay in this pose for several minutes, focusing on letting go of tension in the body and quieting the mind.
Lie on your back with your arms extended out to the sides in a T position, then draw one knee into your chest and gently guide it across your body towards the opposite side. Keep both shoulders grounded as you twist, and focus on deepening the stretch with each exhale.
Start on your hands and knees, then slide one arm under the opposite arm, threading it through and resting your shoulder and ear on the mat. Hold for a few breaths, then switch sides. This pose stretches the shoulders, upper back, and neck, helping to relieve tension and prepare the body for sleep.