Sleep

Calm Nerve Sleep Stretches

With each pose, breathe in and out through your nose for a calming effect on the nervous system.

The Swan (pillow required)

1. Sit on floor with pillow in front of you.
2. Bend left knee, bringing sole of left foot to right inner thigh.
3. Lift butt and extend right leg behind you.
4. Staying centered, gently hinge forward from hips, placing head on pillow.
5. Extend arms forward, elbows slightly bent.
6. Hold for 8 to 10 breaths.
7. Roll back up.
8. Switch legs; repeat.

The Bridge

1. Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
2. Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
3. Hold for 8 to 10 breaths; lower.

The Bend

1. Sit on pillow in a cross-legged position.
2. Place left hand on floor to side of hip, left elbow slightly bent.
3. Extend right arm by ear.
4. Lean to left, keeping butt on floor, shoulders down.
5. Hold for 8 to 10 breaths. Switch sides
6. Repeat.

The Doll

1. Stand with feet hip-width apart, knees slightly bent.
2. Place right hand on left elbow, left hand on right elbow.
3. Bend over from hips, letting arms and head hang down.
4. Hold for 8 to 10 breaths.
5. Gently roll back up.