6 min · 6 stretches

Wind down

5 min · 6 stretches · kneeling and lying · long holds

The stretches

1. 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.

2. Lying twist, left

   45s

   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.

3. Lying twist, right

   45s

   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.

4. Happy baby

   45s

   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.

5. Legs up the wall

   90s

   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.

6. Rest

   60s

   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.