Yoga
1. Sukhasana (Easy pose)
Sit with a crossed legs and place your hands on the both knees
touching a thumb and index finger.
Close your eyes and relax.
2. Supta Matsyendrasana (supine spinal twist)
*supine spinal twist can relax the spine and remove the toxin
while doing this pose.
Lie down on the mat or the bed.
Bend your right knee after you lay down on the mat or the bed
and then put it on the floor (or bed).
Press the right knee down with the left hand.
Stretch your right arm to the side and look at the right side.
Switch side and repeat.
3. Rabbit pose
Sit on the heels and stretch your chest while looking straight.
Hold both heels using your hands.
Roll your upper body down to the floor while you're lowering
the jaw. (Remember to grasp the heels tightly)
Touch your forehead to the knee.
(If you feel this pose is difficult, touch the forehead to the floor.)
Lift the hip to the sky while you're holding the heels with the hands
and touching your forehead to the knee.
Stay this pose for 30 seconds and back to normal pose.
4. Savasana
Lie down on the mat or the bed and spread your foot at the hip
width apart.
Place your palms at the side of the trunk while your palms are facing to the ceiling.
Close your eyes and relax .
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Pilates
Pilates is a best therapy for people who are using a computer
frequently and people who are suffering from the muscle pain and
joint pain.
Pilates is like a natural sleeping pill falling into a sleep to
relax a tension and reduce a stress.
Pilates pose before you sleep
1. Mermaid pose
Mermaid pose develops the flexibility of spine and pelvis,
2.Spine stretch
Your muscles can be released completely through the spine stretch.
3. Rolling like a ball
You can do this pose on the bed before you sleep.
4 . Swan pose
Swan pose is a best therapeutic workout for people who sit at work
for long hours, so practicing swan pose before going to bed will be
really healthy.
