3. Bed-to-Floor Stretch
Slide to the side of your bed and swing your legs over so that your feet are flat on the floor. Bend your knees and bend at the hip to bring your chest towards your thighs. Dangle your arms and head over your knees, touching the floor with your fingers. Hold for 5 breaths to stretch out your back and shoulders.
Come back to your bed, lying flat on your back. Bend your knees to touch the bed with the soles of your feet. Wrap your arms around your legs and bring them in towards your chest. Keep your head on the pillow and hold for 10 long breaths to stretch your lower back.
5. Supine Twist
Keeping your knees together, twist your pelvis to bring your right knee to the bed. Hold your left knee with your right hand and turn your neck to the left. Hold for ten breaths and switch sides to ease tension in your spine.
6. Seated Forward Bend
Lying on your back, lengthen your legs and bring your torso up. As you inhale, lengthen your spine. Exhale and slowly bring your torso towards your legs as you reach for your heels. Let your neck hang down and hold for ten deep breaths to stretch your hamstrings, pelvis, and spine.