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Full Body Stretch

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Circuit 1

  • Neck Stretch

    25 sec each side

    00:50
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.

  • Shoulder Rolls

    00:45
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.

Circuit 2

  • Standing Forward Fold

    01:30
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.

  • Lunge with One-Handed Side Stretch

    45 sec each side

    01:30
    1. Step into a low lunge with one foot forward and the back knee resting on the mat.
    2. Sink your hips gently forward to feel the front of the back thigh open.
    3. Reach the arm on your back-leg side up overhead.
    4. Lean toward your front leg to lengthen the side body.
    5. Hold and breathe, then return with control.

  • Downward Dog

    01:30
    1. Start on all fours with your hands slightly ahead of your shoulders.
    2. Tuck your toes and lift your hips up and back.
    3. Straighten your legs as much as is comfortable, forming an inverted V.
    4. Press the floor away through your hands and lengthen your spine.
    5. Let your heels reach toward the floor and relax your head between your arms.

  • Seated Side Stretch

    45 sec each side

    01:30
    1. Sit tall, cross-legged or in a chair, with both sit bones grounded.
    2. Rest one hand on the floor or your seat beside you.
    3. Reach the other arm up and over toward the opposite side.
    4. Lengthen along the side of your body, keeping both hips down.
    5. Hold and breathe, then return with control.

Circuit 3

  • Seated Deep Breathing

    02:30
    1. Sit tall and comfortably with your hands resting on your thighs and your shoulders relaxed.
    2. Inhale slowly through your nose, letting your belly expand.
    3. Pause gently at the top of the breath.
    4. Exhale slowly and fully, softening your shoulders.
    5. Continue at a calm, unhurried pace.