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Everyone wants a good night's sleep. However, sometimes, when staying away from home it can be difficult to switch off and relax. We have some great tips to get a good night's sleep at our country house hotel and to help when you arrive home too.

3 Simple Yoga Stretches

1. The Waterfall

This pose can help to relieve the tension in your lower body from standing or sitting all day by stretching tense hamstrings and extending your hips.

  • Lie on your back on your bed and gently lift your legs up straight at a 90 degree angle to your body.
  • Lay your arms out flat either side of your body and take 10 to 15 deep breaths.

2. The Happy Baby

  • From the Waterfall pose, slowly bring your knees back into your chest and hold the outer sides of both feet and widen your knees.
  • Take a deep breath and extend your legs slightly, allowing your elbows to sit inside your thighs.
  • By gradually pushing your feet into your hands you can feel the stretch beind your knees and even rock side to side to provide a lower back massage if you wish.

3. The Twisted Root

This post gently massages your internal organs promoting digestion and twisting out any spinal aches and pains.

  • From the Happy Baby pose, gradually bring your heels down onto the bed with your knees pointing up to the ceiling.
  • Slowly twist your hips and bring your knees down to one side.
  • Repeat on the other side (10 times) whilst breathing in and out slowly.

Hand Stretches & Massages

Lie back in your bed and enjoy the sweet lavender fragrance whilst you unwind with some easy hand stretches and massages. Dim the lights and close your eyes.

  • Circle both your hands outwards five times, then inwards five times.
  • Interlock your fingers and stretch your arms infront of you (palms facing outward) and breathe in and out 10 times.
  • Unlock your fingets and use one hand to gently bend back all fingers on the other hand, stretching your forearms and wrist. Repeat on the other hand.
  • Using your right rhumnb, press into the palm of your left hand and practise a firm circular kneading motion around the whole area, moving up towards the finger's joints and back down to the thumb joint to release tension. Repeat on the other hand.

Great Meditation Podcasts and Sounds

 


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