Fall asleep
Release what the day left behind
Before sleep, the body often holds onto the tension built up during the day. This routine releases it one position at a time, on the floor, down to the last one: legs up the wall, to let it all go.
~6 min · 8 movements · calming
Ragdoll
0:40Releases all tension in the back and shoulders by letting gravity do the work.
Upward dog
0:30Opens the chest and stretches the entire front of the body. Gently strengthens the lower back.
Child's pose
0:40Stretches the back muscles and provides immediate relief.
Knees to chest
0:40Immediately releases the lower back by decompressing the spine.
Happy baby
0:40Opens the hips and releases the lower back. A soothing movement, perfect at the end of the day.
Reclined butterfly
0:45Relaxed version of butterfly: opens the hips and inner thighs effortlessly — gravity does the work.
Knee drop twist
0:50Unlocks the spine through rotation and releases accumulated tension in the back and sides.
Legs up the wall
1:00Promotes venous return and rests the legs after a long day. Deep relaxation with no effort.