Intermediate · 15 min
Full Body
A holistic routine to enhance your overall flexibility. Engage in a diverse series of 20+ stretches meticulously designed to target crucial muscles and joints across your entire body.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Power pose
Standing · Focus: posture, relaxation.
- 02
30sHug pose standing
Standing · Focus: upper back, relaxation.
- 03
30sUpward salute
Standing · Focus: shoulders, sides, upper back.
- 04
30sToe touch
Standing · Focus: hamstrings, calves, back.
- 05
30sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 06
30sNeck roll
Seated · Focus: neck, upper back.
- 07
30sWide leg bend
Standing · Focus: inner thighs, hamstrings, back.
- 08
60sSide lunge
Standing · Focus: inner thighs, hips, hamstrings.
- 09
60sLunge
Floor · Focus: hip flexors, thighs.
- 10
30sHero pose
Floor · Focus: thighs, ankles, hips.
- 11
30sChild's Pose
Floor · Focus: back, hips, shoulders.
- 12
30sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 13
30sDownward dog
Floor · Focus: hamstrings, calves, shoulders.
- 14
30sLie down
Floor · Focus: relaxation.
- 15
30sReclined butterfly
Floor · Focus: hips, inner thighs.
- 16
60sSpinal twist
Floor · Focus: back, hips.
- 17
30sKnees-to-Chest
Floor · Focus: lower back, hips.
- 18
60sSeated twist
Floor · Focus: back, hips.
- 19
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 20
30sButterfly
Floor · Focus: hips, inner thighs.
- 21
30sSeated fold
Floor · Focus: hamstrings, back.
- 22
30sPlow
Floor · Focus: back, hamstrings, shoulders.
- 2330s
Seated fold
Floor · Focus: hamstrings, back.
- 2460s
Lie down
Floor · Focus: relaxation.
Step by step
How to do the routine.
Step 1 · 30 seconds
Power pose
- Stand tall with your feet shoulder-width apart.
- Place your hands on your hips and open your chest.
- Keep your chin level and breathe slowly.
Balance your weight evenly between both feet.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 2 · 30 seconds
Hug pose standing
- Stand comfortably with your feet shoulder-width apart.
- Cross your arms and rest your hands on opposite shoulders.
- Hug gently and breathe slowly.
Keep your knees soft and avoid hunching your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 3 · 30 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 · 30 seconds
Toe touch
- Stand with your feet hip-width apart.
- Bend forward from your hips, keeping a soft bend in your knees.
- Let your hands reach toward your feet and relax your neck.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 5 · 30 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 6 · 30 seconds
Neck roll
- Sit tall with your shoulders relaxed.
- Lower your chin toward your chest.
- Slowly roll your head across the front toward one shoulder, then toward the other.
Use a gentle front semicircle rather than a full circle.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 7 · 30 seconds
Wide leg bend
- Stand with your feet wide apart and toes facing forward.
- Hinge forward from your hips and place your hands on the floor or supports.
- Let your head relax while keeping your weight balanced.
Keep your knees soft and avoid bouncing into the stretch.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 8 · 60 seconds
Side lunge
- Stand with your feet wide apart.
- Shift your hips to one side, bending that knee and keeping the other leg long.
- Hold comfortably, then return and switch sides.
Keep your bent knee aligned with your foot and use your hands for balance.
For less intensity, use a smaller stance and keep your hands on sturdy blocks for support.
Step 9 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 10 · 30 seconds
Hero pose
- Kneel with your knees together and feet just outside your hips.
- Lower your hips between your heels onto the floor or a cushion.
- Sit tall and rest your hands on your thighs.
Raise your seat with a cushion if sitting low strains your knees.
For less intensity, sit higher on a firm cushion and pad your knees. Choose a chair if kneeling is uncomfortable.
Step 11 · 30 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 12 · 30 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 13 · 30 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 14 · 30 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.
Step 15 · 30 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 16 · 60 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 17 · 30 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 18 · 60 seconds
Seated twist
- Sit tall with your legs extended.
- Bend one knee and place that foot outside the opposite thigh.
- Turn your chest toward the bent knee, using your hands for light support.
- Unwind slowly and repeat on the other side.
Lengthen your spine before twisting; do not pull yourself around.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 19 · 60 seconds
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 20 · 30 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 21 · 30 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 22 · 30 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 23 · 30 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 24 · 60 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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