5 Bedtime Stretches For Better Sleep

Side Bend in  Gate Pose

- Inhale raise your arm _ Exhale side bend reaching the top arm over the head - Hold for 5 breaths before switching sides.

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Pigeon Pose

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- Option to place a blanket or block under the hip for support - Rest on your forearms or stay upright  - Avoid leaning to the side - Hold for 5 breaths

Wide leg  Straddle Pose

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- Keep toes pointing up  - Exhale as you lower the chest toward the mat  - Keep the spine long and avoid rounding your back  - Hold for 5 breaths

Windchill Wipers Stretch

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- Bring your knees together and feet hip width apart - Exhale and bring the knees to one side while looking over the opposite shoulder -  Hold for 5 breaths - Inhale comeback to center and repeat on the other side

Legs Up a Wall

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- Place a blanket under your hips - Bring the legs up a wall while keeping the hips as close to the wall as possible - Hold for 3-5 minutes

Practice this sequence 20 minutes before your bedtime for maximum results.

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