4. Happy baby pose
What to do:
-sleep on your back and take your knees to your chest.
-Taking with your right hand the outer edge of your right foot and with your left hand the outer edge of your left foot. Make sure that the bottoms of your feet face the ceiling.
-Take your knees to the sides as wide as you can.
-Slowly start rocking your body from side to side, gently massaging your back.
-Do the exercise for 1-2 minutes.
Results: The happy baby pose releases the tension in your lower back and hips and relieves stress and anxiety.
3. Hamstring stretch
What to do:
-Lie straight on your back with your legs and arms on your sides.
-Hold your legs straight until you feel a pressure in your thighs, lift them to the ceiling and to your chest.
-Take off the floor your head and shoulders and grab your ankles with your hands.
-Stay 30-60 seconds in this position.
Results: This pose stretches your hamstrings and releases the pressure that’s just what you want if you’ve been sitting all day.
2. Legs-up-the-wall pose
What to do:
-Lie against the wall on your back with your hands.
-Let your arms rest with your palms facing up on your sides.
-Try to place a blanket under your hips or move your butt a little further away from the wall when you feel pressure in any part of your body.
-Stay 5-10 minutes in this role.
Results: This posture redirects the body’s blood flow and helps calm your nervous system and reduce tiredness.
1. Standing forward bend
What to do:
-put a pillow or folded blanket on a chair and stand in front of it upright.
-To stretch your back, inhale and raise your legs overhead.
-Exhale and lean forward until the pillow is on your forehead.
-Put your arms and relax your head on the pillow as well.
-Stay 30-60 seconds in this position.
Results: This can invert your upper body to soothe your nervous system and relax your spine.
Keep in mind: the last thing you should do before you go to sleep should be these exercises. If you don’t want to spoil the effect, after performing it, don’t check your phone, turn on your TV, or eat a late-night snack.
Illustrated by Yekaterina Ragozina
