Stretching in the evening is the best time of the day to improve flexibility because your body has been on the go all day and you can safely engage in more aggressive stretching. A number of yoga-type stretches relax the mind and body before you go to sleep.
Warrior One
Lunge forward with your right leg, keeping the left leg straight behind you with your foot pointing to the side. Your right leg should be bent at a 90-degree angle with your foot pointing forward. Raise your arms up and stretch your hip flexors and upper quadriceps. Take six long, controlled breaths, allowing the stretch to fall deeper and switch legs.
Cat/Dog Stretch
Start on all fours with your arms directly beneath your shoulders, knees under your hips and your toes pointed into the ground. Round your back towards the sky and draw you neck down, looking at the floor. Hold that stretch for a few seconds. Next, arch your back and pull your neck up to look straight ahead. Switch slowly back and forth between both stretches to loosen your spine and neck.
Forward Bend
The forward bend can be with your legs together or spread wide. Keep your heels flat on the ground. Fold at the hips with your knees slightly bent, reaching to the ground as you let gravity pull your head down and stretch your hamstrings. If you're already flexible, reach for your heels through your legs or bend your arms at the elbow and continue stretching deeper.
Nighttime Goddess Stretch
Lie on your back with the bottoms of your feet together. Hold your arms out to the side at a 45-degree angle. Breathe deeply and let your knees fall to the ground, stretching your groin muscles and allowing your body to enter into a relaxation phase. Lie here for three to five minutes but alter as needed for discomfort.
Wall Pose
Lie on the ground with your legs against a wall at a 90-degree angle. Let your arms fall to your side, close your eyes and breathe deeply for three to five minutes.
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