Progressive Muscle Relaxation (PMR)
Systematically tense and release muscle groups to melt away physical tension
Movement & Body10-15 minutes
Movement & Body Techniques
Gentle stretches, yoga poses, and progressive relaxation methods to release tension before bed.
Legs Up the Wall Pose (Viparita Karani)
A restorative inversion that calms the nervous system and relieves tired legs
Movement & Body5-10 minutes
Gentle Bedtime Yoga Sequence
A soothing flow of stretches designed to release tension and prepare your body for sleep
Movement & Body10-15 minutes
Sleep-Promoting Self-Massage
Targeted massage of key pressure points to release tension and trigger drowsiness
Movement & Body5-10 minutes
Full Body Scan Relaxation
A movement-based awareness practice that systematically releases tension from head to toe
Movement & Body10-15 minutes
Extended Child's Pose Before Bed
A deeply restorative resting pose that calms the mind and gently stretches the back
Movement & Body3-5 minutes
Gentle Bedtime Stretching Routine
Simple stretches that release common tension areas and signal your body it's time to rest
Movement & Body5-8 minutes
Toe Tensing and Wave Relaxation
A simple foot-focused technique that creates a wave of relaxation through your entire body
Movement & Body3-5 minutes