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1
Relaxing your neck and shoulders
- Sit on your bed and close your eyes. The goal here is to get rid of any tension in your body.
- Allow your jaw to relax. Doing this before bed will help you stop grinding your teeth in your sleep.
- You can either grasp your waist with your arms, as shown above, or just let your hands rest relaxed on your knees.
- Incline your head gently towards your right shoulder, then towards your left one. Do this several times until your neck feels completely relaxed.
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2
Upside-Down Relaxation
- Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
- Lie back and extend your legs up the wall.
- If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
- If it’s not enough, scoot closer.
- Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.
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3
Winding Down Twist
- Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
- Gently twist your torso to the left.
- Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.
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4
Nighttime Goddess Stretch
- Lie on your back with knees bent.
- Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
- Rest your arms on the bed.
- If you feel any strain, elevate your legs by placing a pillow underneath each knee.
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5
Child’s pose
- Sit up comfortably on your heels.
- Roll your torso forward, bringing your forehead to rest on the bed in front of you.
- Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
- Hold the pose and breathe.
