Child's pose

This gentle stretch targets the back, hips, and thighs, helping the body transition into a relaxed state before sleep.

To perform this pose, kneel on a mat, slowly bring your hips towards your heels, fold your torso forward, and extend your arms on the floor. Keep your neck and shoulders relaxed, breathing slowly for about 30-60 seconds.

Seated forward bend

This pose alleviates muscle tension and fosters a sense of relaxation, aiding in sleep onset.

Sit on a mat or bed with your legs extended forward. Inhale, lengthening your spine; as you exhale, slowly fold forward, reaching your hands towards your feet or shins. There is no need to force your hands to touch your feet or push your body down low. Simply fold until you feel a gentle stretch in the back of your legs and lower back, holding for about 30-60 seconds while breathing evenly.

Cat-cow pose

This movement gently mobilizes the spine and reduces stiffness in the back, often experienced after prolonged sitting or standing.

Start on your hands and knees. As you inhale, gently drop your belly, lift your chest, and gaze forward. As you exhale, round your back, tucking your chin towards your chest. Perform this slowly for about 5-10 repetitions, coordinating the movement with your breath.

Legs-up-the-wall pose

This relatively gentle pose is ideal for those seeking a few minutes of relaxation before bed, as it helps improve blood circulation.

Lie on your back close to a wall, placing your legs up the wall so your body forms an approximate 90-degree angle. Rest your arms comfortably by your sides and breathe slowly. You can hold this pose for about 1-5 minutes, depending on your comfort.

Happy baby pose

This pose gently stretches the hips, inner thighs, and lower back, promoting relaxation and aiding in restful sleep.

Lie on your back and draw your knees towards your chest. Grasp the outer edges of your feet or shins with both hands, gently pulling your knees down towards the sides of your body. Keep your lower back comfortably in contact with the floor. Hold the pose for about 30-60 seconds, combining it with slow breathing.