This pre-sleep stretch is designed to help you slow down, release tension, and ease into a restful state. We’ll begin in child’s pose, layering on side bends and a shoulder/tricep stretch to open the upper body. From there, flow through a forward fold with a shoulder release, half splits, a quad stretch, and malasana to open the hips and legs.

We’ll continue with a gentle belly-down shoulder and chest opener before rolling onto the back for figure four and a calming supine twist. Each shape is chosen to feel supportive and grounding so you can arrive in bed feeling open, relaxed, and ready to rest.