SavasanaThis is a relaxation pose that helps calm the mind and prepare the body for sleep. Lie flat on your back, close your eyes, and focus on your breath.
BalasanaThis resting pose helps to relax the spine, shoulders, and neck. Kneel on the floor, sit on your heels, and stretch your arms forward, lowering your forehead to the ground.
Viparita KaraniThis pose helps improve circulation and calm the nervous system. Lie on your back with your legs up against a wall.
Supta Baddha KonasanaThis pose helps open the hips and promote relaxation. Lie on your back with the soles of your feet together and knees dropping out to the sides.
UttanasanaThis forward fold can help relieve stress and tension in the back and hamstrings. Stand with your feet hip-width apart and fold forward from your hips.
SasangasanaThis gentle inversion calms the mind and relaxes the nervous system. Begin in Child's Pose, and then reach back to hold your heels, curling your spine forward.
Supta MatsyendrasanaThis twist can relieve tension in the spine and help you relax before sleep. Lie on your back and bring one knee to your chest, then let it fall across your body to the opposite side.
Marjaryasana Bitilasana This flowing movement between Cat (rounded back) and Cow (arched back) can help release tension and improve spinal flexibility.
Anulom VilomThis pranayama (breathing) exercise can help calm the mind and reduce stress. Sit comfortably, close one nostril with your thumb, inhale through the other nostril, then switch and exhale through the other nostril.