Folding your back is essential to strengthening your spine and keeping the blood flowing to your brain so that your mind is free of stressful thoughts before bed.
Stand straight with your feet in line with your shoulders. Take a deep breath and stretch upward, then breathe out and relax the muscles of your back and neck and lower your spine. Your neck and your arms should be free of any movement. Feel how each one of your back muscles stretches under your weight.
Hold this position for 3 or 4 breaths. Get back into your previous position, straightening your spine.
The dolphin pose is one of the most calming poses in yoga as you can effortlessly master it to strengthen your core and spine and even out your breath before sleep.
Come onto the floor on your hands and knees. Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists. Exhale and lift your knees away from the floor.
At first, keep the knees slightly bent and the heels lifted away from the floor. Hold your head between your upper arms; don’t let it hang or press heavily against the floor. You can straighten your knees if you like, but it’s best to keep them bent if your upper back rounds.
Half Cobra Grasshopper
Invented by the amazing Cassey Ho, this stretching exercise does wonders for your core, abdomen, thighs, and spine. It’s also great for your lungs as it opens them up and helps you to inhale deeper.
Get into a cobra pose and put your feet together behind you. Then, lower your upper body while lifting your connected feet. Afterward, lower your feet and push yourself up slowly with your straightened arms. You can see Cassey do it here