Lie on your back, sitting bones close to a wall, legs resting vertically upward. Arms at your sides, palms up. Close your eyes and breathe slowly. Reverses blood flow, activates the vagus nerve, rapidly reduces heart rate. Most evidence-supported pose for insomnia.

Kneel, big toes touching, sit back toward heels. Fold torso forward, forehead on floor. Arms extended forward or by your sides. Pressure on the forehead directly activates the parasympathetic nervous system. Releases lower back and hips.

Lie on back. Draw right knee to chest, guide it across to the left. Right arm out to the side. Hold 2 minutes, then switch. Releases spine, shoulders, and hips. Excellent for desk workers carrying tension between shoulder blades.

Lie on back. Bring soles of feet together, knees falling open. Support knees with folded blankets if needed. Arms at sides. Opens hips where anxiety is stored. The complete passivity of this pose — no muscular effort — makes it particularly effective for nervous system reset.

Sit with legs extended. Exhale and fold forward from the hips, reaching toward your feet. Rest wherever you reach — don't strain. Stretches the entire posterior chain. The forward fold position signals surrender to the nervous system.