3. Knee Hug
If you have back issues, the knee hug will feel particularly nourishing, Krucoff says. In fact, low back pain is one of the most common reasons for seeing a doctor; it also keeps people out of work, according to the National Institute of Neurological Disorders and Stroke. Working hunched over at a desk all day can cause aches. This pose will relieve it.

How to Do It Lie down and hug one or both knees into your chest. (Whether or not you do one or both depends on your physical abilities.) If you can hug both knees into your chest at the same time, rock from side to side to massage your spine.

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4. Shoulder Shrug
It’s common to hold tension in your neck and shoulders, says Krucoff. It’s even more common for tightness and pain to creep up here if you spend your day working at a computer or staring at your smartphone.

How to Do It Sit on your bed, sitting up straight with good posture. Inhale and bring your shoulders up to your ears and squeeze your arm and shoulder muscles tightly. Exhale and release your shoulders, pulling your shoulder blades downward. Repeat a few times.

5. Corpse Pose
If you practice yoga, you know this as Savasana, which is the final pose of class. “It looks extremely easy to lie down and do nothing, but it’s among the hardest poses to master because it requires you to release all physical and emotional tension and let go of mental thought,” explains Krucoff. But no need to stress about getting Savasana right: Just lie down, be still, and try to not think about anything in particular and it will help you relax. Krucoff calls it “relaxed alertness” — which might sound contradictory but is really about noticing whatever thoughts and feelings do come up without dwelling on any one particular one.

How to Do It Lie down with your arms at your sides, palms up and relaxed. Close your eyes and focus on the rise and fall of your breath. If you have trouble with intrusive thoughts, acknowledge their presence and picture them floating away.