Upside-Down Relaxation

Minutes: 0:00-2:00
  • 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.
  • Winding Down Twist

    Minutes: 2:00-3:00
    • 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.
    • Nighttime Goddess Stretch

      Minutes: 3:00-5:00
      • 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.
      • Child’s Pose

        Minutes: 5:00-7:00
        • 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.
        • Rock-a-Bye Roll

          Minutes: 7:00-8:00
          • Lying on your back, hug knees in to chest.
          • Cross your ankles and wrap both arms around your shins with clasped hands.
          • Inhale and rock your body up to sit; exhale as you roll back.
          • Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

John Dee

I am professional article writer, writing since 2001. I have written article mostly on health and fitness . If you like the article, please don't forget to follow my on social networks.

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