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I did not know to do this before going to bed affect my sleep! I have to try ...

Yoga is very beneficial to your overall health because it relieves stress, improves memory and reduces blood pressure. These 10 places are great and can be done in your bed, which will help relieve stress and ease your muscles. It is very important to know the perfect stretch before starting yoga. You have to consult a doctor before starting them, even if they are simple.

• Mindful Meditation - this is ideal for those who like to spend couple of minutes relaxation before sleep. Get in a comfortable position, cross your legs, straighten the spine lengthen and relax your arms. Inhale 3 times and focus on breathing, trying to relax.

• Tilt forward - sit on the bed and bend the body of a slowly moving fingers to the toes from the feet. Getting to his feet, if possible, trying to touch the thighs, calves or ankles. Increase the stretch with exhalation.

• pose child - kneeling on his bed, placing the toes back, while knees apart the width of the hips. Lean down gradually until lying down in the middle of the thighs. Stay in this position for as long as you can.

• Going to turn sleep - sit on the bed cross and double legs the body slowly toward the left, turning his head so that you are looking over your left shoulder. Return to the starting position slowly, taking a deep breath. Make the turn to the other side. This position is amazing for his upper body and spine.

• reclining goddess - you should lie on the bed and bend your knees, placing the soles of the feet close one from another. Place your hands by your body, falling sideways. If you feel tension or cramps, put some pillows under your knees.

• legs on the walls - will ease the strain on the legs with this position, therefore sit in bed facing the wall. Then you lie on your back and stretch your legs on the wall with arms resting at his side and palms facing down. Take a slow breath while stretching.

• Rock-A-Roll goodbye - this is a stimulant and pose very soothing for which must be positioned in the move back and knees toward your chest. He crossed his ankles together with arms around pimples. Move the body forward, then back, while exhaling.

• pose Pigeon - this is a very intense pose, it will do wonders for tired legs. Sign up on his knees and hands, with hands on shoulder width, and the star moves forward his left knee in the space between your hands and then extend your right leg back. Exhale and bend the body forward above the knee. so stay as long as you can, and after that, switch legs.

• easy supine twist - This is an ideal place for morning stretch. You have to be in the back and slowly move your knees to your chest, making sure to keep your knees behind using the left arm. Move the knees down the bed on the left side and follow the movement with his head, facing left. and sitting for a while and switch sides.

• Fish pose - this can be intense for you if your back is sore, so that the position in bed flat and put your hands under your hips, looking to gradually rise with his chest, stretching his head back slowly. and stay for a while and then return to the starting position. Repeat the procedure again.

source: healthylifemaster.com

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