Yoga before sleep
Wide-angle seated forward bend
Sit upright on the floor with your legs open to a 90-degree angle.
Flex your feet to align the knees, toes pointing up to the sky.
Place your hand on the floor behind your hips for balance.
Inhale and lengthen the spine, ensuring the lower back isn't rounding.
Exhale and bend forward from the hips, with hands in front of you.
Focus on the breath as you lengthen the spine with every inhale and relax forward with every exhale.
Stay in this pose for one minute or longer if you feel comfortable.
Head-to-knee forward bend
Sit on the floor, legs extended straight in front of you and knees bent if necessary to keep the spine from rounding.
Bend the right knee and open the hip, bringing the sole of the right foot into the inner left thigh and the right knee towards the ground. If it doesn't reach, support the right knee with a cushion.
Inhale and lengthen the spine.
Exhale as you bend forward from the hips over the left leg, keeping the spine and neck long, and place the hands on either side of the left leg.
Gaze at the big toe of the left foot as you focus on the breath moving in and out.
Repeat on the other side.
Stay in this pose for one to three minutes.
Bound angle pose
Lie on the floor and bring the soles of the feet together in front of you, hands placed on the floor beside you (palms down) or on your thighs.
As you exhale, contract your abdominal muscles and move you tailbone under and towards the pubic bone. Feel how the pelvic tilt has lengthened your lower back and stabilizes the spine. Maintain this pelvic tilt.
With the next exhale, slowly allow your knees to naturally open and float towards the ground creating a stretch across the inner thighs and groin.
Stay in this pose for one to two minutes, gradually extending to five to 10 minutes.