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Before Bed

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Circuit 1

  • Side Lying Quadricep Stretch (L)

    Side Lying Quadricep Stretch (L)

    00:30
    1. Lie on your side on a mat with your legs stacked and your head supported by your lower arm.
    2. Bend the top knee and reach back to hold the top of that foot.
    3. Gently draw the heel toward your glutes until you feel a stretch in the front of the thigh.
    4. Keep your hips stacked and your knees close together.
    5. Hold, then release slowly.
  • Side Lying Quadricep Stretch (R)

    Side Lying Quadricep Stretch (R)

    00:30
    1. Lie on your side on a mat with your legs stacked and your head supported by your lower arm.
    2. Bend the top knee and reach back to hold the top of that foot.
    3. Gently draw the heel toward your glutes until you feel a stretch in the front of the thigh.
    4. Keep your hips stacked and your knees close together.
    5. Hold, then release slowly.
  • Supine Twist (L)

    Supine Twist (L)

    00:30
    1. Lie on your back with your knees bent, feet on the floor, and arms extended out to the sides.
    2. Draw both knees toward your chest.
    3. Let the knees lower together to one side while both shoulders stay heavy on the mat.
    4. Turn your gaze gently in the opposite direction if it feels comfortable.
    5. Hold and breathe, then return through center.
  • Supine Twist (R)

    Supine Twist (R)

    00:30
    1. Lie on your back with your knees bent, feet on the floor, and arms extended out to the sides.
    2. Draw both knees toward your chest.
    3. Let the knees lower together to one side while both shoulders stay heavy on the mat.
    4. Turn your gaze gently in the opposite direction if it feels comfortable.
    5. Hold and breathe, then return through center.
  • Figure-4 (L)

    Figure-4 (L)

    00:30
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release.
  • Figure-4 (R)

    Figure-4 (R)

    00:30
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release.
  • Happy Baby

    Happy Baby

    00:30
    1. Lie on your back and draw both knees toward your chest.
    2. Open your knees a little wider than your torso and lift your feet toward the ceiling.
    3. Reach up and hold the outside edges of your feet, or your shins.
    4. Gently draw your knees down toward the floor beside your ribs, keeping your tailbone down.
    5. Hold and breathe, rocking gently side to side if it feels good.
  • Reclined Butterfly

    Reclined Butterfly

    00:30
    1. Lie on your back on a mat with the soles of your feet together and your knees falling open to the sides.
    2. Let your knees relax open under their own weight.
    3. Rest your arms by your sides with your palms facing up.
    4. Soften your hips and let your lower back settle into the mat.
    5. Hold and breathe slowly, releasing a little more with each exhale.
  • Legs Up the Wall

    Legs Up the Wall

    00:30
    1. Sit sideways next to a wall, then roll onto your back and extend both legs up the wall.
    2. Scoot your hips as close to the wall as feels comfortable.
    3. Let your legs rest against the wall and relax your arms by your sides.
    4. Soften your shoulders, jaw, and lower back.
    5. Stay still and let the stretch feel restful rather than forced.
  • Child's Pose

    Child's Pose

    00:30
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.