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4 Min Daily Stretch

4 min 25 sec7 movesGet Stretched
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Circuit 1

  • Cat-Cow

    Cat-Cow

    60s / 5s

    How to do it
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.
  • World's Greatest Stretch

    World's Greatest Stretchright

    30s / 5s

    How to do it
    1. Step one foot forward into a deep lunge and place both hands on the floor inside the front foot.
    2. Sink your hips gently down to open the front of the back leg.
    3. Lower the elbow on your front-foot side toward the floor for a deeper hip stretch.
    4. Bring that hand back down, then reach the same arm up and rotate your chest open.
    5. Follow your hand with your gaze, then return and switch sides.
  • World's Greatest Stretch

    World's Greatest Stretchleft

    30s / 5s

    How to do it
    1. Step one foot forward into a deep lunge and place both hands on the floor inside the front foot.
    2. Sink your hips gently down to open the front of the back leg.
    3. Lower the elbow on your front-foot side toward the floor for a deeper hip stretch.
    4. Bring that hand back down, then reach the same arm up and rotate your chest open.
    5. Follow your hand with your gaze, then return and switch sides.
  • Asian Squat Hold

    Asian Squat Hold

    30s

    How to do it
    1. Stand with your feet about shoulder-width apart, toes turned slightly out.
    2. Sink your hips straight down into a deep squat, keeping your heels flat on the floor.
    3. Let your chest stay tall and your elbows rest gently against the inside of your knees.
    4. Hold the bottom position and breathe slowly, relaxing into the stretch.
    5. Stand back up with control when the hold is complete.
  • Asian Squat Rocks

    Asian Squat Rocks

    30s / 5s

    How to do it
    1. Settle into a deep squat with your feet shoulder-width apart and heels flat.
    2. From the bottom of the squat, gently shift your weight forward over your toes.
    3. Rock back so your weight returns over your heels without losing depth.
    4. Keep your chest tall and your spine long as you move.
    5. Continue rocking smoothly, opening the hips a little more with each pass.
  • Half Kneeling Thoracic Rotations

    Half Kneeling Thoracic Rotationsright

    30s / 5s

    How to do it
    1. Kneel on one knee with the opposite foot forward and place that same-side hand behind your head.
    2. Bring your bent elbow down toward the inside of your front knee.
    3. Inhale and rotate your chest open, reaching the elbow toward the ceiling.
    4. Follow your elbow with your eyes as your upper back turns.
    5. Return slowly, repeat for a few rotations, then switch sides.
  • Half Kneeling Thoracic Rotations

    Half Kneeling Thoracic Rotationsleft

    30s

    How to do it
    1. Kneel on one knee with the opposite foot forward and place that same-side hand behind your head.
    2. Bring your bent elbow down toward the inside of your front knee.
    3. Inhale and rotate your chest open, reaching the elbow toward the ceiling.
    4. Follow your elbow with your eyes as your upper back turns.
    5. Return slowly, repeat for a few rotations, then switch sides.