Let Your Body Exhale
At the end of a long workday, most people default to collapsing into the couch or scrolling through their phones. But a gentle movement sequence before dinner or bed can transition your nervous system from high-alert into rest mode, which is key for quality sleep and emotional regulation.
✨ How to Practice:
- Begin standing or on a mat. Roll your shoulders slowly, bringing awareness to the upper back.
- Move into a standing forward fold, letting your arms dangle and your head hang freely. Stay here for 30 seconds, letting gravity do the work.
- Lower to hands and knees for Cat-Cow Pose: inhale as you arch your back, lifting your chest (cow), then exhale as you round your spine, tucking your chin (cat). Repeat slowly for 1–2 minutes.
- Lie on your back with knees bent. Gently sway your knees side to side, massaging your lower back and hips.
- Close with three deep belly breaths, feeling the tension melt away.
💡 Why This Helps:
This practice tells your body, “It’s safe to relax now.” It releases tension built up throughout the day, calms the mind, and promotes restful sleep. It’s not about flexibility—it’s about reconnection.
📝 Journal Prompt:
“What am I ready to let go of from today? How did my body speak to me through this practice?”