If you sit or stand for too long during the day, forward bending postures such as single-leg exchange stretches can help stretch leg muscles and tendons to relieve tight leg muscles.

However, we do not recommend doing more intense postures before going to bed, as they will make you energetic and make it difficult to fall asleep. Play a yoga voice meditation song and do a few minutes of easy, gentle stretching. The following yoga poses can help you sleep.

Coccyx Massage

This posture gently massages the joints of the coccyx and sacrum, soothes the nervous system, and has a wonderful calming effect on the body and mind.

First lie on your back, bend your knees and let the soles of your feet lie flat on the ground. Place your arms by your sides, palms facing down. Place a folded towel under your head to make your neck more comfortable.

Press your lower back and bring your knees to your chest, keeping your sacrum close to the ground. Put your hands on your knees, bring your legs together, and start turning in small circles. First slowly turn to the right for 5-10 turns, then reverse the direction and turn to the left for the same number of turns. Breathe normally. When turning in circles, you can pull your knees closer to your chest or not, just choose a position that makes your lower back and tailbone feel most comfortable. You can experiment with making small circles, medium circles, large circles, or a combination of small, medium, and large circles. Everyone feels different, and you need to choose the practice method that suits you best. When finished, put your feet down, stretch your legs out, close your eyes, palms up, and relax completely.

Hold your knees and relax (variation)

Hold your knees to your chest, and then rock your body from side to side.

This comfortable and simple exercise can stretch the lower back, relieve tension and promote digestion, which is a good helper for a sound sleep. But please note, do not do it when you are full.

Lie on your back, bend your knees and let the soles of your feet touch the ground. Tuck your chin slightly to relieve tension in the back of your neck. Place a folded towel under your head to make your neck more comfortable.

Press your lower back and draw your knees toward your chest. Interlace your fingers and hug your knees in front of your chest. Holding your knees with your fingers intersecting in the knee socket is a way to reduce the difficulty.

Gently swing back and forth in small increments from left to right and breathe naturally. Return to center, still, and let your back gradually soften and lengthen. Close your eyes and relax for as long as you like. When returning, release your hands, put the soles of your feet on the ground, return your arms to your sides, and then straighten your legs.