Settle in for a longer session that rewards patience—the immersion balances heat, depth, and steady breathing.
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.
Side Bend
Duration: 01:00
Reach overhead and bend sideways to stretch your obliques and lats with control.
Difficulty: Beginner
Instructions
- Sit tall with arms relaxed at your sides.
- Raise one arm overhead while the opposite hand rests on your hip.
- Gently bend to the side, reaching over with the lifted arm and keeping your torso facing forward.
Tips
- Relax your shoulders and avoid hunching as you bend.
- Keep your seat grounded so the stretch stays in your side body.
Adjustments
- Place your hand on the side of your head instead of reaching overhead if shoulders feel tight.
Rag Doll
Duration: 00:30
Fold like a rag doll to let your spine decompress and your hamstrings stretch gently.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and knees softly bent.
- Inhale to reach arms overhead and lengthen your spine.
- Exhale to hinge at the hips, letting your torso drape forward.
- Grab opposite elbows and allow head and arms to hang heavy.
Tips
- Distribute weight evenly between heels and balls of the feet.
- Focus on lengthening your spine instead of trying to touch the floor.
Adjustments
- Bend your knees more deeply if your back feels tight.
- Rest elbows on a block or chair for extra support.
Kneeling Psoas
Duration: 01:00
Lengthen your hip flexors and side body with a kneeling psoas stretch that feels incredible after long sitting sessions.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward so both knees are bent at ninety degrees.
- Raise the arm opposite your front leg overhead while the other hand rests on your hip.
- Press your hips forward and reach up and slightly over with the lifted arm to open through the front of the hip and side body.
- Hold for a few breaths, then switch sides.
Tips
- Stack your front knee over the ankle for stability.
- Keep the core engaged so the stretch stays supportive, not saggy.
Adjustments
- Cushion your back knee with a folded mat or pillow if it feels sensitive.
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.
Downward Dog
Duration: 00:30
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Cat Cow
Duration: 00:30
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Thread the Needle
Duration: 00:30
Flow through thread the needle to stretch your shoulders, chest, and upper back with a twist.
Difficulty: Beginner
Instructions
- Start in tabletop with hands under shoulders and knees under hips.
- Lift one arm toward the ceiling to open your chest.
- Slide that arm under the opposite arm with the palm facing up, lowering your shoulder and head toward the floor.
- Unwind back to tabletop and repeat before switching sides.
Tips
- Press the supporting hand firmly into the floor for stability.
- Keep hips stacked over knees as you twist.
Camel Pose
Duration: 00:30
Open the entire front body with a bold camel pose that stretches quads, hips, and heart space.
Difficulty: Intermediate
Instructions
- Kneel with knees hip-width apart and place hands on your lower back, fingers pointing down.
- Engage your core and thighs, lift through your chest, and begin to lean back creating an upper back arch.
- If it feels good, reach one hand at a time toward your heels while keeping hips stacked over knees.
- Open the shoulders, soften the throat, and let your head relax back while you breathe.
Tips
- Press hips forward so they stay directly above your knees.
- Keep the glutes active to support the lower back.
Adjustments
- Stay with hands on your lower back if reaching the heels feels too intense.
- Pad the knees with a folded blanket or cushion for comfort.
Modified Seated Twist
Duration: 01:00
Twist with intention to wring out your spine and glutes while seated comfortably.
Difficulty: Beginner
Instructions
- Sit with legs extended, then cross one leg over the other so the foot plants outside the opposite thigh.
- Bend the bottom knee, bringing that foot toward the opposite hip if it feels comfortable.
- Lengthen your spine, place the opposite elbow outside the top knee, and set the other hand behind you for support.
- Twist your torso and turn your gaze over the back shoulder while breathing steadily.
Tips
- Grow tall through your spine before deepening the twist.
Adjustments
- Keep the bottom leg extended if bending it feels uncomfortable.
- Hug your top knee with the opposite arm instead of using the elbow for a gentler option.
Folded Butterfly
Duration: 00:30
Fold over your butterfly legs to stretch the lower back and inner thighs with a calming release.
Difficulty: Beginner
Instructions
- Sit with legs extended, then bring the soles of your feet together and let knees drop out to the sides.
- Place your hands on the floor in front of you and hinge forward from the hips.
- Let your head and neck relax toward your feet while you breathe into the stretch.
Tips
- Allow the weight of your head to deepen the stretch gently.
Adjustments
- Sit on a folded blanket to give your hips more space if they feel tight.
- Stay more upright if a forward fold feels intense today.
Twisted Sphinx
Duration: 01:00
Settle into twisted sphinx to stretch your hips and lower back while relaxing your shoulders.
Difficulty: Beginner
Instructions
- Start in tabletop, extend one leg back, and thread the other leg under your body so the foot reaches out to the opposite side.
- Lower your hips toward the floor and come down onto your forearms.
- Stay in the twist, breathing into the stretch before switching sides.
Tips
- Relax your neck and shoulders by keeping your gaze down.
Adjustments
- Place a cushion or blanket under your hips if they need extra support.
Bow Pose
Duration: 00:30
Catch your ankles and arc your body into a bow to stretch the entire front line while energizing the back body.
Difficulty: Intermediate
Instructions
- Lie on your belly with legs extended and arms by your sides.
- Bend both knees, bringing heels toward the glutes, and reach back to grab your ankles.
- Press your feet into your hands as you lift your chest, head, and thighs away from the mat.
- Hold the arc while breathing evenly, then lower with control.
Tips
- Keep your gaze forward or slightly up to maintain length through the neck.
- Squeeze the inner thighs toward each other so the legs stay hip-width apart.
Adjustments
- Stay lower to the floor or capture one ankle at a time if the full lift feels too intense.
Single Knee-to-Chest
Duration: 01:00
Hug one knee at a time toward your chest to ease tension in your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with legs extended and arms by your sides.
- Bend one knee and draw it toward your chest, clasping your shin with both hands.
- Gently pull the knee closer while keeping the opposite leg long and relaxed.
Tips
- Relax your head and neck on the floor.
- Keep hips square and lower back grounded.
Adjustments
- Hold behind your thigh or use a towel around your knee if reaching your shin is difficult.
Pelvic Tilt Press
Duration: 00:30
Use a gentle pelvic tilt to teach your lower back how to relax and your core how to engage.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core to tilt your pelvis upward and press your lower back into the mat.
- Keep arms relaxed by your sides and hold the position for a breath before releasing.
Tips
- Draw your navel toward your spine to initiate the movement.
- Let your glutes stay soft so the action comes from your core.
Adjustments
- Perform the same motion standing with your back against a wall if the floor feels uncomfortable.
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.
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.
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.
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.
Happy Baby
Duration: 00:30
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
Cool down with a gentle walk, sip water, and note how your spine feels after that final hold.
