Tension In Your Body At Night? Try This

If your body feels tight or tired at the end of the day, this practice is for you. Through slow stretches and gentle movement, you’ll release built-up tension and come back into your body. There’s no rush — just space to move, breathe, and unwind in your own pace. A simple way to prepare both body and mind for rest. If your body is asking for more support, you might also enjoy Can’t Wind Down Tonight? here on Insight Timer. And for deeper support with falling and staying asleep, explore my course Sleep Reset.

Transcript

We'll begin lying on the back, Knees hugged into the chest, Rocking from side to side. Now place your right hand on the outside of the left knee and drop your knees down to the side, Left arm out wide, Gaze to the left. You can keep your right hand on top of the knee, Feeling a stretch here in the chest and in the lower back. Lift your legs back up and place your left hand on the outside of the right knee and drop your legs to the other side for a twist, Right arm comes out wide. Coming into supine pigeon pose, Place your right ankle on the left knee, You can choose to stay here or you can lift your left leg off of the mat and interlace your fingers either around the thigh or the knee. Take a couple of breaths here, Feeling the stretch in the outer hip. Release your foot and place your left ankle on the right knee, Staying here or lifting the right knee up, Interlacing your fingers around either the thigh or the knee. Hug your knees into your chest and swing yourself up, Coming into a forward fold. Inhale, Arms up and exhale, Fold forward, Relax your head and neck. Place your hands on the legs or on the feet. We're going to do a couple of rounds of seated cat and cows, So bend your knees, Place your hands on the knees, Inhale and open up your chest and exhale, Round through the spine, Arms straightened, Inhale, Lift your gaze and exhale, Round through the spine, Inhale, And exhale, Place the soles of the feet together, Inhale, Coming into a gentle twist, Left hand on the knee and right hand on the mat behind you, Gaze over your shoulder, Inhale, Arms up and twist to the other side, Left hand behind you, Right hand on the left knee, Inhale, Reach your arms up and fold forward, Relaxing your head and neck and upper back. Come back up and rock your knees from side to side, Releasing any tension in the hips. Thank you for joining me on the mat today. I will see you next time.