The Social - Stretches For Better Sleep

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Deep Relax Breathing
To try this relaxing breathing exercise, you can either sit up crossed-legged or lie down on your right side. Cover the right nostril with your thumb and extend the fingers out. Then take five to 10 deep breathes out of your left nostril. 

Benefits
It encourages relaxation by balancing out the left and right sides of your brain and calming the nervous system.

Rock-a-Bye Roll
Lying on your back, hug knees in to chest. Cross your ankles and wrap both arms around your shins with clasped hands. Inhale and rock your body up to sit; exhale as you roll back. 

Benefits
This is a very calming pose. Think about rocking a baby to sleep. The rocking motion in itself helps to calm the nervous system to prepare you for a deep sleep.

Happy Baby Pose
Lie on your mat and pull your knees to your chest. Place hands on the outsides of your feet, opening knees wider than your torso. Press feet into hands while pulling down on feet, creating resistance. Breathe deeply, holding for up to 1 minute.

Benefits
Similar to the calming effects of the rock-a-bye-roll exercises, the happy baby calms the brain and helps relieve stress. 

Nighttime Goddess Stretch
Lie on your back with knees bent. Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs. Use your hands to gently push your knees down towards the ground. If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Benefits
This stretch relaxes your body to promote restful sleep. It also feels really great!

Standing Forward Bend
Stand with feet hip-width apart and with a slight bend in the knees. Slowly bend forward and hold your elbows. Exhale and lengthen down through the crown of your head. To come up, release your arms, root through your feet, and slowly rise.

Benefits
It calms the brain and helps relieve stress and anxiety. In yoga this pose has been traditionally used to treat insomnia.