Baby pose: 45 seconds
This relaxing yoga pose gently stretches the lower back, hips and thighs while encouraging deep breathing. This exercise regulates the nervous system, helping you switch to rest and digestion regimen.
Kneel on the floor, big toes touching, knees expanded. Sit straight on your heels and extend your arms straight out in front of you, placing your forehead on the floor. Inhale deeply through your nose and exhale slowly to relieve stress.
squat forward: 45 seconds
Stretches the hamstrings and calves, which also helps relieve tension in the lower back. This is a common cause of insomnia and stiffness.
Sit with your legs straight. Inhale to sit up straight, then exhale as you bend forward from your hips. Keep your back straight and your knees slightly bent if your hamstrings are tense.
Lie on your back: 30 seconds on each side
This exercise helps reduce stress on the spine and stretch the glutes and hips. This exercise especially has relaxation benefits if you have to sit or stand all day.
Start by lying on your back. hug your chest with one knee. Gently move through your body while keeping your shoulders still.
butterfly stretching: 45 seconds
This exercise helps expand the inner thighs and hips. These are areas that are often tight, can disrupt sleep and limit movement of the lower body.
Sit your legs together and expand your knees. Keep your ankles and gently press your knees into the floor.
Wall- leg pose: 1 minute
This relaxation move helps blood circulation, reduces swelling in the legs, and triggers a soothing sex response. This is a suitable move to do before bed.
Sit on your side next to a wall, then bring your legs up as you lie down, forming an L shape with your body. Place your arms along your torso, palms facing up.
