BIG TOE POSE (Padangusthasana)

This pose stimulates the parasympathetic nervous system which releases tension and  helps the body rest.

1. Stand with your feet hip-width apart.

2. Gently fold forward from your hips.

3. Grip your big toes firmly with the index finger, middle finger, and thumb of each hand.

4. Bend your elbows and actively ground your feet into the earth, drawing the crown of your head down as you relax your head and neck.

5. Breathe deeply and hold for 1–3 minutes.

FIRE LOG POSE (Agnistambhasana)

This pose opens the hips, enabling your body to release tension and enabling restful

sleep. Do a few lunges first to prepare the hip flexors. 

1. Extend your left leg straight out then bend your knee to a 90-degree angle.

2. Flex your right foot and place it on top of your left knee so your right shin is stacked on top of your left. If this creates pain in your hip joint, move your left foot closer to your pelvis.

3. Walk your hands forward as you exhale, increasing the hip stretch.

4. Hold for one minute.

5. Repeat on the other side.

EXTENDED PUPPY POSE (Uttana Shishosana)

This gentle backbend counteracts long hours at computer, and delivers fresh blood to the heart, while also relieving tension in the shoulders. The gentle forehead massage stimulates the pituitary gland, which controls melatonin and the body’s sleep-wake cycle.

1. Start in tabletop position. Keeping your hips stacked over your knees, come onto your fingertips and walk them forward.

2. Keep your elbows lifted, as you relax your chest and forehead down.

3. Massage your forehead from left to right to ease facial tension.

4. Hold for one minute.

5. To come out of the pose, move into child's pose by bringing your hips back to your heels.