Stretching is one of those things you know feels good, but somehow it’s easy to skip.
At the end of the day, though, it can make a real difference. Not just in how your body feels, but in how easily you’re able to slow down and actually rest.
This is a simple routine you can come back to when you want to release tension and ease into your night.
Start with Your Breath
Before anything else, slow your breathing down.
Nothing complicated. Just steady, even inhales and exhales.
The more you connect your breath to each movement, the more your body starts to relax. It helps release tension and signals to your nervous system that it’s time to wind down.
Child’s Pose
This one helps you settle in.
It stretches your back, hips, and spine in a way that feels grounding and supported.
Start on all fours, then sit your hips back toward your heels. Reach your arms forward and let your chest soften toward the floor. Stay here for about 30 seconds and focus on your breath.
Standing Forward Fold
This is a simple way to release tension through your whole body.
Stand with your feet about hip-width apart and slowly fold forward from your hips. Let your upper body hang. Your head and neck should feel completely relaxed.
Hold onto your elbows if that feels good. Stay here for about 30 seconds.
Butterfly Stretch
This stretch opens up your hips and helps release built-up tension from sitting or standing throughout the day.
Sit down and bring the soles of your feet together. Let your knees fall open and gently press them down with your elbows if it feels right.
Stay here for about 30 seconds and keep your breath steady.
Spinal Twist
This one helps reset your back and release tension through your spine.
Lie on your back, bring your knees in, and let them fall to one side. Extend your arms out and turn your head in the opposite direction.
Stay for about 30 seconds on each side and let your body fully relax into it.
Supine Hamstring Stretch
A good one to finish with.
Lie on your back and extend one leg up. You can use a strap or towel to gently pull it closer. Keep the other leg bent or extended, whatever feels better.
You’ll feel the stretch through the back of your leg. Hold for about 30 seconds, then switch sides.
Let Your Body Slow Down
This doesn’t need to be perfect or long.
Even a few minutes of intentional movement before bed can help your body release the day and settle into rest.
Some nights you’ll do all of it. Some nights you won’t. Both are fine.
Looking to Feel More Connected in Your Body?
Movement during the day makes it easier to slow down at night.
At Be Kind Studios, our classes are designed to help you feel more balanced, more open, and more supported in your body so recovery comes more naturally.
With locations in Calabasas, West Hollywood, and Malibu, you can find a studio that fits into your routine.
Find a location near you and get started.
