Breathe deeply through your nose. Then slowly breathe out through your nose. Breathing in through the nose and out through the nose helps calm the nervous system before bed. As you hold each stretch, think of filling your body up with air as you breathe in, and think about releasing deeper into the stretch when you breathe out. Repeat this breath pattern for a count of five breaths per stretch, aiming for five seconds per inhale and five seconds per exhale to start. On your hands and knees, gently step your right foot forward so that your right knee is over your right ankle. Place your hands on either side of the right foot, and feel a stretch in the front of your left hip. Hold for five breaths, and then switch sides. Lying on your back, straighten both legs on the bed. Then hug your right knee in toward your chest as you flex your left foot, keeping the left leg straight. Pull the right knee in to feel a sensation in your right hip crease. Hold for five breaths and then switch sides. On your hands and knees, bring your knees to open wider than your hips, and bring your toes to touch. Slowly shift back so that your glutes are reaching toward your heels. Reach your arms forward and allow your head to rest on the bed. Lying on your back, open your knees to the sides and bring your feet to touch, forming a triangle position with your legs. Relax your arms by your sides. Feel your hips and groin release, and open more with each breath. With these five simple stretches, loosen up your lower body to decrease aches and pains before drifting into a peaceful night's sleep.
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