Wrap your session with this reset to drop your heart rate, lengthen tight spots, and tell your body it’s time to recover.
Upward Salute
Duration: 00:30
Sweep your arms skyward in upward salute to lengthen your spine and awaken your upper body.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms at your sides.
- Sweep your arms out and up overhead, keeping hands shoulder-width apart.
- Reach toward the ceiling while relaxing your shoulders and gazing slightly upward.
Tips
- Ground evenly through both feet.
- Engage your core to avoid arching your lower back.
Adjustments
- Place your hands behind your head or on your hips if raising them overhead feels intense.
Toe Touch
Duration: 00:30
Fold forward from standing to stretch your hamstrings and lower back with a calming release.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed by your sides.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
Adjustments
- Rest your hands on shins or thighs if the floor feels out of reach.
Upward Dog
Duration: 00:30
Press into upward dog to open your chest and stretch the front of your body with strength.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and hands under your shoulders.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor.
- Relax your shoulders away from your ears and gaze slightly upward.
Tips
- Only your palms and the tops of your feet should touch the floor.
- Keep arms straight without locking your elbows.
Adjustments
- Keep thighs on the floor for a gentler version if needed.
Child's Pose
Duration: 00:30
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Knees-to-Chest
Duration: 00:30
Hug your knees to your chest to release the lower back and gently stretch the hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend both knees and draw them toward your chest.
- Wrap your arms around your shins and hug the knees in, breathing deeply.
Tips
- Let your head and neck relax on the floor.
- Keep your lower back gently pressing into the mat.
Adjustments
- Hold behind your thighs instead of the shins if that feels better for your body.
Lying Figure Four
Duration: 01:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Reclined Butterfly
Duration: 00:30
Lie back and let your knees fall wide to gently open your hips and ease your spine.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Bring the soles of your feet together and allow knees to fall out to the sides.
- Rest your arms by your sides with palms facing up and breathe into the stretch.
Tips
- Let gravity open your hips without forcing them.
Adjustments
- Place cushions or blocks under your thighs for support if needed.
Spinal Twist
Duration: 01:00
Twist gently on your back to stretch your spine, chest, and glutes all at once.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and place the foot on the floor.
- Lower the bent knee across your body toward the opposite side while your torso and hips twist.
- Place your opposite hand on the outside of the bent knee and extend the other arm out to the side.
Tips
- Keep both shoulders grounded on the floor.
Adjustments
- Support the bent knee with a cushion or block if needed.
Quad Stretch
Duration: 01:00
Stretch your quads by tucking one foot beside you and leaning back into a deep, satisfying release.
Difficulty: Beginner
Instructions
- Sit with legs extended, then bend one knee and draw the heel back toward your glute.
- Hold the ankle and tuck the foot directly under your hip.
- Lean back onto your elbows or as far as comfortable while breathing into the stretch.
Tips
- Keep your hips, knees, and ankles in one line.
- Make sure the foot stays tucked under your glute rather than flaring out to the side.
Adjustments
- Loop a strap around your foot if reaching the ankle feels tough.
- Lie on your side and pull the foot toward you for a softer variation if your knees are sensitive.
Butterfly
Duration: 00:30
Drop into butterfly pose to open the hips and groin while you breathe space into tight muscles.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend your knees and bring the soles of your feet together.
- Hold your feet or ankles and let your knees fall out to the sides.
- Press the knees gently toward the floor while keeping the spine long.
Tips
- Use your elbows to nudge the thighs downward only if it feels comfortable.
- Lift through the chest and avoid rounding your back.
Adjustments
- Place cushions under your thighs when the hips need extra support.
- Sit on a folded blanket to elevate your seat and create more ease.
Seated Fold
Duration: 00:30
Reach forward from a tall seat to stretch your hamstrings and back with a calming fold.
Difficulty: Beginner
Instructions
- Sit with legs extended and reach your arms overhead to lengthen your spine.
- Hinge at the hips and fold forward, reaching for your toes, shins, or ankles.
- Hold the stretch while breathing slowly, keeping your spine long.
Tips
- Focus on hinging from the hips instead of rounding your back.
Adjustments
- Use a strap around your feet or keep hands on your shins if your toes feel far away.
- Keep a slight bend in the knees if your hamstrings are tight.
Plow
Duration: 00:30
Roll into plow pose to stretch your spine and hamstrings while giving your nervous system a calming reset.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Engage your core to lift your legs overhead, supporting your lower back with your hands.
- Lower your feet toward the floor behind your head and, if they touch, extend your arms along the mat with palms down.
Tips
- Keep legs straight and toes reaching toward the floor.
- Relax your neck and avoid turning your head while in the pose.
Adjustments
- Hold your hips with your hands if your feet do not reach the floor.
- Bend your knees slightly if straight legs feel too intense.
Finish with a slow exhale, hydrate, and let your muscles soak up the work you just put in.
