If there are exercises that you can perform in bed, when you have just woken up. So there are some exercises that can provide a strong and healthy sleep;)
Exercise 1. Meditation. Let's start with the most important relaxation - relaxation of consciousness. Sit in a comfortable position for you, lean back slightly on the pillow, put his hands on his knees, close your eyes and just breathe slowly for several minutes.
Exercise 2. Twisting sitting. After a short meditation stay in a sitting position and perform twists on both sides. Carefully and slowly, turn first to the right side, putting his left hand on your right knee. Hold for a few breaths twisting. Then slowly turn to the left side (right hand on the left knee). Usually twist performed in a pose of "Turkish", that is, legs crossed and tucked under her.
Exercise 3. Slight tilt forward. Remaining in the same seated position with legs crossed, gently lean forward, arms stretched forward, and put them to bed. So you remove the tension in the back and neck.
Exercise 4. Longitudinal fold with a straight back. Straighten your legs in front of him, socks on, knees slightly bent, back straight. Grab hold of the toes and slightly pull yourself forward, bending your elbows, back to remain straight. Take care, that in the legs was not voltage. If stretching allows, you can completely straighten the legs.
Exercise 5. Longitudinal fold with a rounded back. From the first fold gently go into the second, a rounded back. This exercise is well and gently stretches the muscles along the spine.
Exercise 6. Knees to your chest. Now go to the exercises lying down. Lying on his back tighten to his first one knee, clutching it to his chest. Hold this position for a few breaths and switch legs. Also during this exercise can be a little wiggle from side to side. It is well pulls the leg muscles and relieves tension from the thighs.
Exercise 7. Stretching the hamstring. Staying in a prone position, straighten your right leg, grab hold of the toes, ankle, thigh or below the knee (So far as the stretching) and breathing slowly start to pull the foot-to-head with each exhalation closer and nearer. Then do the same with the left foot. No sudden movements! Everything should be done carefully and slowly. Stay in the moment when your muscles tense up, not letting the foot further forward.
Exercise 8. Half a happy child. Bend one leg at the knee, grab her by the foot and pull her to him under his arm, holding the heel pointing at the ceiling. Do the same with the other leg.
Exercise 9. Stranding legs bent at the knees. Bend your right knee and leg, keeping the knee straight angle, do the twist, holding the bent knee on the left side of the body. In this case, the blades should remain pressed against the bed, his left hand presses the right knee to the bed, and his right arm is folded away and keeps the body in place. Then do the same with the left foot.
Exercise 10. Twisting in the shape of a star. Pull the leg diagonally. The opposite arm and pull into the diagonal and look at your hand. Do the same with the second side.
Exercise 11. Both knees to your chest. Just tighten the breast to both knees and press them into his hands, swaying with the side-to-side.
Exercise 12. Savasana. And now the final part - pose relaxation "Savasana". Stay lying on his back, his hands are on the sides, palms up, whole body is completely relaxed. Normally, people in this position and turn off.
Good night and sweet dreams;)