Intermediate · 21 min
Deep Relax
Induce a state of deep relaxation, soothing your nervous system and reducing stress through extended stretches and mindful breathing exercises.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Breath in and out
Standing · Focus: relaxation, breathing.
- 02
60sMountain Pose
Standing · Focus: posture, balance.
- 03
60sUpward salute
Standing · Focus: shoulders, sides, upper back.
- 04
60sRag doll
Standing · Focus: back, hamstrings.
- 05
60sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 06
60sDownward dog
Floor · Focus: hamstrings, calves, shoulders.
- 07
60sChild's Pose
Floor · Focus: back, hips, shoulders.
- 08
60sSeated fold
Floor · Focus: hamstrings, back.
- 09
60sButterfly
Floor · Focus: hips, inner thighs.
- 10
60sFolded butterfly
Floor · Focus: hips, inner thighs, back.
- 11
120sKnees-to-Chest
Floor · Focus: lower back, hips.
- 12
120sSpinal twist
Floor · Focus: back, hips.
- 13
60sLying figure four
Floor · Focus: hips, glutes.
- 14
60sQuad stretch floor
Floor · Focus: thighs, hip flexors.
- 15
60sHappy baby
Floor · Focus: hips, inner thighs.
- 16
60sPlow
Floor · Focus: back, hamstrings, shoulders.
- 17
60sReclined butterfly
Floor · Focus: hips, inner thighs.
- 18
120sLie down
Floor · Focus: relaxation.
Step by step
How to do the routine.
Step 1 · 60 seconds
Breath in and out
- Stand comfortably with relaxed shoulders.
- Breathe in slowly through your nose.
- Breathe out gently through your nose or mouth.
- Continue at an easy, natural rhythm.
Relax your jaw and shoulders; avoid forcing a deeper breath.
For less intensity, use your natural breathing rhythm without trying to make each breath longer.
Step 2 · 60 seconds
Mountain Pose
- Stand with your feet together or hip-width apart.
- Bring your palms together at your chest.
- Lengthen your spine, relax your shoulders, and look ahead.
Balance your weight evenly and breathe naturally.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 3 · 60 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 4 · 60 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 5 · 60 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 6 · 60 seconds
Downward dog
- Start on hands and knees, with hands under shoulders.
- Tuck your toes and lift your hips up and back.
- Press through your palms and lengthen your spine.
Keep your knees bent if needed; your heels do not need to reach the floor.
For less intensity, bend your knees and keep both feet down.
Step 7 · 60 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Step 8 · 60 seconds
Seated fold
- Sit with your legs extended in front of you.
- Hinge forward from your hips and reach toward your shins or feet.
- Pause at a comfortable stretch and breathe.
Keep your knees soft and lengthen your back instead of forcing the fold.
For less intensity, sit on a folded blanket, bend your knees slightly, and make the lean smaller.
Step 9 · 60 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 10 · 60 seconds
Folded butterfly
- Sit with the soles of your feet together and knees open.
- Hinge forward from your hips and reach your arms ahead.
- Pause at a comfortable stretch and breathe.
Keep your back long and let your knees relax without pressing them.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 11 · 120 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 12 · 120 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 13 · 60 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 14 · 60 seconds
Quad stretch floor
- Sit with your legs extended.
- Bend one knee and bring that foot beside your hip.
- Lean back onto your hands or forearms as comfortable.
- Sit up slowly and change sides.
Keep your other leg extended and avoid pressure or twisting at the bent knee.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 15 · 60 seconds
Happy baby
- Lie on your back and bring your knees toward your chest.
- Hold the outside edges of your feet, with soles facing upward.
- Let your knees open and draw them gently toward the floor.
Keep your head and lower back resting on the mat.
For less intensity, hold behind your thighs instead of reaching for your feet.
Step 16 · 60 seconds
Plow
- Lie on your back with your arms beside you.
- With control, lift your legs and hips and support your back with your hands.
- Guide your feet overhead only as far as you can comfortably control.
- Lower your spine slowly to come out.
Keep your head still and your weight across your shoulders, not your neck.
For less intensity, keep your hips on the floor and rest your legs up a wall instead.
Step 17 · 60 seconds
Reclined butterfly
- Lie on your back with your knees bent.
- Bring the soles of your feet together and let your knees open.
- Rest your arms beside you and breathe slowly.
Support your knees with cushions rather than pressing them down.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 18 · 120 seconds
Lie down
- Lie on your back with arms beside you and legs comfortable.
- Let your palms face upward and relax your shoulders.
- Breathe naturally and soften your body from head to toe.
Return your attention to your breathing whenever your mind wanders.
For less intensity, bend your knees or place a cushion beneath them for support.
Keep moving
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