 Hello earth citizens. In this video, I will show you a 10 minute routine you can do to unwind and end your day. A lot of us carry our stress from work, carry our stress from our family, carry our stress from the day to sleep. And that's why you may experience trouble sleeping, trouble falling asleep or trouble staying asleep. So just like how we take showers at night to cleanse our body. It's a great idea to do some exercises to cleanse our internal energy before we sleep so you can fall asleep faster and stay asleep longer. So I'll show you a very simple routine to do to unwind the stress after a long day. Don't fall asleep while you watch this. Or maybe if you fall asleep, I did a great job. Alright first, lie down. You can try this lying down wherever you are. Or if you're watching this at night time, just lie down in your bed and fall asleep to this exercise. So lie down here, rest your arms to your side comfortably with your palms facing upward. And first let's take a deep breath into the body and sigh out. One more time, deep breath in and let out a sigh. One more time, breathe in. And a deep sigh. Now bend your knees. Keep your feet shoulder width apart. Actually a little bit closer, not shoulder width, a little bit closer. And tap your knees together. Tap your knees and the inside of your thighs together like this. Totally relaxing your body. There's nowhere to be. You don't have to have anything done. Just tap with no goal. Tap here. We will just do this 50 times. I will count for you, just focus on your body and feel the sensations in your body. One, two, three, four, five, six, seven, eight, nine, ten. One, two, three, four, five, six, seven, eight, nine, twenty. One, two, three, four, five, six, seven, eight, nine, thirty. One, two, three, four, five, six, seven, eight, nine, forty. Last ten, two, three, four, five, six, seven, eight, nine, fifty. Stop, straighten your legs. And now we will do toe tapping. Bring your legs together. Tap your big toes while opening your entire leg up to your hip joints. Feel the movement in your legs all the way up to your hips. I will link the link to a toe tapping exercise video that I did before so you know how to do it exactly. So feel this exercise and we will do this 200 times. But again, don't focus on the number, just feel your body. Feel the opening in your legs and relax your muscles with each and every tap. So tap, try to tap at this pace. One, two, one, two, one, two, one, two, one, two. Are you ready? Feel your body. We will do 200 times. 100, one set, 100 next set. One, two, three, four, five, six, seven, eight, nine, ten. One, two, three, four, five, six, seven, eight, nine, 20, one, two, three, four, five, six, seven, eight, nine, 30. 70, 1, 2, 3, 4, 5, 6, 7, 8, 9, 40, 1, 2, 3, 4, 5, 6, 7, 8, 9, 50, if you're not doing this already please close your eyes and feel your body 70, 1, 2, 3, 4, 5, 6, 7, 8, 9, 80, 1, 2, 3, 4, 5, 6, 7, 8, 9, 90, 1, 2, 3, 4, 5, 6, 7, 8, 9, 90, 1, 2, 3, 4, 5, 6, 7, 8, 9, 100, stop, feel your body do you feel the tingling take a deep breath in and a long slow breath out one more time deep breath in and a slow long breath out let's do 100 more times ready again don't focus on the number just feel your body 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 keep your eyes closed feel your body 20, 1, 2, 3, 4, 5, 6, 7, 8, 9, 30, 1, 2, 3, 4, 5, 6, 7, 8, 9, 40, 1, 2, 3, 4, 5, 6, 7, 8, 9, 50, 1, 2, 3, 4, 5, 6, 7, 8, 9, 60, 1, 2, 3, 4, 5, 6, 7, 8, 9, 70, 1, 2, 3, 4, 5, 6, 7, 8, 9, 80, 1, 2, 3, 4, 5, 6, 7, 8, 9, 90, 1, 2, 3, 4, 5, 6, 7, 8, 9, 200, stop, feel your body take a deep breath in and exhale one more time deep breath in and exhale bring your arms 90 degrees to your side lift your right leg send it over to your left side and look at your right hand feel the stretch right here stay there breathe return to center switch lift your left leg send it to the right side and look at your left hand feel the stretch in your lower back return to center one more time lift your right leg send it to the left side and look at your right hand sink deeply into the stretch relax your whole body weight wherever you are and return one more time left leg to the right side look over to your left hand and breathe relax in your whole body and to your bed bring your hands onto your abdomen and breathe comfortably into your abdomen to experience a full one-hour brain education-based yoga class please visit a body and brain yoga studio near you