Lie face down with your feet together, your toes pointed behind you and your hands palms down just in front of your shoulders. Lift your chin and gently raise your head and chest so that your torso is supported on your forearms. Be sure to keep your shoulders down and back, not hunched up by your ears. Remember to breathe deeply throughout. People sometimes hold their breath during this move, which is not good if you have existing heart disease.
Kneel with the tops of your feet on the floor or bed and your toes pointed behind you. Sit back onto your heels, then lower your chest
to your thighs. Extend your arms and rest your palms and forehead on the floor or mattress (or as close as comfortably possible).
Lie on your back with your knees bent, your feet flat and your arms at your sides. Slowly lower your knees to the left while simultaneously extending your arms to the right as far as comfortably possible. Keep your shoulders in contact with the floor or bed. Repeat on the other side, holding each position for 15 seconds.
Lie on your back with your arms at your sides and your palms facing up. Place your heels slightly apart and allow your feet to fall naturally to the sides. Starting with your feet, progressively contract (or flex) and then relax all of your muscles – in other words your toes, then your ankles, calves, knees, thighs and so on to the top of your head. When you have finished, relax, breathe deeply – and sleep.