Exercise Before Go Sleep - Гђђж—ґжњ¬ж— З Ѓvrгђ‘best

: Kneel on the floor (or your bed), touch your big toes together, and sit on your heels. Fold forward, resting your forehead on the surface and stretching your arms out in front. Duration : Hold for 1–2 minutes. 2. Legs-Up-The-Wall (Viparita Karani)

This passive pose helps with lymphatic drainage and reduces leg swelling from standing or sitting all day. : Kneel on the floor (or your bed),

: Lie on your back and hug your knees. Drop both knees to the right while looking to your left, keeping both shoulders flat on the bed. Duration : 30 seconds per side. 5. Deep Breathing (4-7-8 Technique) Drop both knees to the right while looking

: Lie on your back and scoot your hips as close to a wall as possible. Extend your legs straight up against the wall so your body forms an "L" shape. While not a physical movement

This helps mobilize the spine and relieve "tech neck" or desk-related stiffness.

While not a physical movement, this is the most effective "exercise" for immediate sleep onset.