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
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.
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