We tend to carry a lot of tension in our shoulders. This pose will loosen up your shoulders and help to destress before bed. 

#1 Stand with your feet three to four feet apart slightly pigeon-toed 

#2 Bring your arms behind your back and clasp your hands together interlacing your fingers if possible. 

#3 Begin to fold forward hinging from your hips bringing the crown of your head and your hands towards the floor. 

#4 Try to shift the bodyweight forward so that your hips align with your feet. 

#5 Stay here for 5-10 breaths.

#6 Come out on the inhale breath, press into your feet & engage the quads. 

This one really helps to open & those hips which is so relaxing before bed!

#1 Sit on the floor, bend both knees and bring the soles of your feet together.

#2 Using your hands begin to open your feet up like you’re opening a book, encourage the knees to move closer to the floor with each breath.

#3 You can also relax your neck here and allow your head to hang if that feels good for your body.

#4 Stay here for 10 deep breaths 

This pose stretches out the side of your body, calms the brain, and helps relieve feelings of anxiety!

#1 Bring both legs out in front of you & shake them out for a couple of breaths. 

#2 Bend your right knee and bring it towards your chest placing the sole of your foot against your inner thigh. 

#3 As you inhale reach both arms up and lift out of your waist, exhale as you fold forward over your left leg.

#4 Rest your hands on the floor either side of your leg, or if you can reach comfortably interlace your fingers around your foot.

#5 Stay here and rest for 10 breaths

#6 Repeat on the other side.

Supported bridge pose is one of the best inversions to try before bed as you perform it from a lying position.

#1 From this lying position make sure your arms are by your side, palms flat to the floor.

#2 Bend your knees enough so that you can touch your heels with the tips of your fingers.

#3 Slowly and gently begin to lift your hips up, at the same time pushing the floor away with your hands.

#4 Keep your hands here or as a more advanced option, bring your hands together underneath your body and interlace the grip.

#5 Stay here for 10 breaths, each time lifting your hips as high as you can. 

Ahhh, the perfect posture for a restful night's sleep! Now you’ve gently moved your body around its time to really let go. 

#1 Lie on your back and close your eyes.

#2 Relax your arms a few inches away from your body and separate your legs allowing your feet to fall open with toes pointing out.

#3 Lengthen through your spine as much as possible, relaxing your lower back towards the floor.

#4 Make sure you feel 100% comfortable (if your back feels a little too much pressure you can place a block or a folded blanket between your back and the floor)

Stay here for as long as feels comfortable- don’t be surprised if you fall asleep! 

We hope this puts you in the best state for the most peaceful, deep sleep! We have loved Lisa's contribution to the blog for this 4-part series! If you have any other suggestions for any blogs you would love, please email: talk@truthnaturals.co.uk 💕