10 min · 9 stretches

Sleep

10 min · 9 stretches · lying and kneeling · long holds

The stretches

1. Legs up the wall

   120s

   Lie down and rest your legs up a wall.

   Works: Lower back · Hamstrings

   Gentler: Rest your lower legs on a chair seat instead of a wall.

2. Knee hug

   45s

   Lie on your back and hug both knees toward your chest.

   Works: Lower back · Glutes

   Gentler: Hug one knee at a time, keeping the other foot flat on the floor.

3. Lying twist, left

   60s

   Knees to the left, look to the right. Let gravity do it.

   Works: Lower back · Right side of the waist · Chest

   Gentler: Keep the knees higher and make the drop smaller.

4. Lying twist, right

   60s

   Knees to the right, look to the left. Let gravity do it.

   Works: Lower back · Left side of the waist · Chest

   Gentler: Keep the knees higher and make the drop smaller.

5. Happy baby

   60s

   On your back, knees wide, hold the outside of your feet.

   Works: Hips · Inner thighs · Lower back

   Gentler: Hold behind the thighs and keep the knees closer together.

6. Figure four, left

   45s

   Keep the right foot flat. Let the left knee fall open. Breathe out as it drops.

   Works: Left hip and glute · Deep left hip rotators

   Gentler: Keep the right foot on the floor and just let the knee open.

7. Figure four, right

   45s

   Keep the left foot flat. Let the right knee fall open. Breathe out as it drops.

   Works: Right hip and glute · Deep right hip rotators

   Gentler: Keep the left foot on the floor and just let the knee open.

8. Child's pose

   60s

   Sit back toward your heels and rest your forehead down.

   Works: Lower back · Sides of the back · Hips

   Gentler: Put a folded blanket behind the knees and a cushion under the chest.

9. Rest

   105s

   Lie flat, arms by your sides, and do nothing.

   Works: Whole body

   Gentler: Bend the knees with the feet flat, or put a cushion underneath.