Sit in a cross-legged position, breathe in deeply, and stretch your back upright. Twist your torso to the left as you breathe out. Remain in this position for the count of five as you continue to breathe deeply. Exhale, and face forwards. Repeat the exercise, this time turning to the right.
Seated forwards bend
Sit on the ground with your legs stretched out straight in front of you. Inhale, and straighten your back. As you breathe out, stretch your arms forward and hold your toes. Bend your knees slightly so that your back remains straight. Breathe in once more as you curve your back and lean with your head towards your feet. Exhale, and continue to breathe deeply for the count of five.
Lie on your back and rest your head on a cushion. Bend your right leg and hug your knee to your chest. Breathe deeply for the count of five, and slowly return your leg to the ground. Repeat the exercise with the left leg. When both legs are stretched out straight in front of you, bend your knees, inhale and hug them into your chest. Exhale, and continue to breathe deeply for the count of five before gently releasing your legs back to the ground.
Standing forward bend
Stand straight with your hands on your hips. Exhale, and bend towards the ground from your hip joints rather than your waist. If you are able, touch the ground with your fingertips or the palms of your hands. If this is too difficult, cross your arms. Breathe deeply, and gently extend your stretch a little further. Stay in this pose for a few more deep breaths, or for one minute if you are comfortable.
Bound angle pose
Sit on a cushion on the ground with your back straight, and pull the soles of your feet together. Hold your ankles or feet with your hands. If you are able without straining, gently pull your feet in toward your body. Breathe deeply, and as you inhale, straighten your back even more.
Never strain so that you are uncomfortable when practicing yoga; just ease yourself into poses and gently extend stretches. You will discover that your tension slips away, and you sleep well as a result.