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Morning Stretch

5 min6 movesStretch
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Circuit 1

  • Neck Rolls

    Neck Rolls

    01:00
    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.

Circuit 2

  • Standing Side Stretch (L)

    Standing Side Stretch (L)

    00:45
    How to do it
    1. Stand with your feet about hip-width apart and your spine tall.
    2. Reach both arms overhead and clasp your hands, or reach one arm up.
    3. Inhale and lengthen up through your fingertips.
    4. Exhale and lean gently toward one side.
    5. Hold and breathe, then return through center.
  • Standing Side Stretch (R)

    Standing Side Stretch (R)

    00:45
    How to do it
    1. Stand with your feet about hip-width apart and your spine tall.
    2. Reach both arms overhead and clasp your hands, or reach one arm up.
    3. Inhale and lengthen up through your fingertips.
    4. Exhale and lean gently toward one side.
    5. Hold and breathe, then return through center.
  • Cat-Cow

    Cat-Cow

    00:45
    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.
  • Seated Forward Fold

    Seated Forward Fold

    00:45
    How to do it
    1. Sit with your legs extended straight in front of you and your spine tall.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and hinge forward from your hips, reaching toward your feet.
    4. Let your hands rest on your shins, ankles, or feet, wherever they reach.
    5. Relax your neck and breathe, easing forward with each exhale.

Circuit 3

  • Seated Deep Breathing

    Seated Deep Breathing

    01:00
    How to do it
    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.