15-minute floor stretches before bed
A sequence, mostly lying on your back, that moves the hips and the area around the back in time with slow breathing.
- About 15 min · 6 exercises
- Home (on a mat or futon)
- Mat
Suitable for: Everyone
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 2 minSingle Knee-to-Chest
Bring one knee at a time towards the chest, letting the other leg rest straight.
Next: Supine Knee Roll
2 · about 3 minSupine Knee Roll
With both knees together, lower them to each side. Only as far as the shoulders stay on the floor.
Next: Supine Figure-Four Stretch
3 · about 3 minSupine Figure-Four Stretch
Cross the legs in a figure four, hold the back of the lower thigh and draw it gently towards the chest. Both sides.
Next: Supine Towel Hamstring Stretch
4 · about 3 minSupine Towel Hamstring Stretch
Loop a towel around the foot and start with the knee slightly bent. Both sides.
Next: Seated Butterfly Stretch
5 · about 2 minSeated Butterfly Stretch
Bring the soles of the feet together and let the knees open naturally without pushing them down.
Next: Supported Child's Pose
6 · about 2 minSupported Child's Pose
Rest with the arms reaching forward and let the breath spread into the back.
Points to keep in mind
- Without bouncing, stop where you feel a comfortable stretch and keep breathing.
- Adjust the lighting and room temperature, and avoid stretching too hard just before sleep.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy