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Full Body Stretch

6 min 30 sec9 movesStretch
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Circuit 1

  • Neck Rolls

    Neck Rolls

    00:30
    How to do it
    1. Sit or stand tall with your shoulders relaxed and your gaze forward.
    2. Lower your ear toward one shoulder until you feel a gentle stretch.
    3. Slowly roll your chin down across your chest to the other side.
    4. Continue rolling slowly from side to side.
    5. Keep your shoulders down and the motion soft.
  • Shoulder Rolls

    Shoulder Rolls

    00:30
    How to do it
    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

    Standing Forward Fold

    01:00
    How to do it
    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 (L)

    Lunge with One-Handed Side Stretch (L)

    00:30
    How to do it
    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.
  • Lunge with One-Handed Side Stretch (R)

    Lunge with One-Handed Side Stretch (R)

    00:30
    How to do it
    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

    Downward Dog

    01:00
    How to do it
    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 (L)

    Seated Side Stretch (L)

    00:30
    How to do it
    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.
  • Seated Side Stretch (R)

    Seated Side Stretch (R)

    00:30
    How to do it
    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

  • Savasana

    Savasana

    01:30
    How to do it
    1. Lie flat on your back on a mat with your legs extended and your arms resting by your sides, palms facing up.
    2. Let your whole body grow heavy and settle into the mat.
    3. Soften your face, shoulders, hands, and feet.
    4. Release any holding in the body and let the breath flow naturally.
    5. Rest here quietly, staying calm and still.