Clear your calendar and move steadily through this master session to explore the edges of your flexibility from head to toe.
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.
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.
Chest Opener
Duration: 00:30
Open your heart space and stretch the front body with a simple yet powerful chest opener.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart.
- Clasp your hands behind your head and widen your elbows out to the sides.
- Gently squeeze shoulder blades together and lift your chest as you breathe in.
Tips
- Keep shoulders soft and away from your ears.
- Maintain a long spine rather than arching through the lower back.
Adjustments
- Hold a strap or towel behind your head if your hands do not quite meet comfortably.
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.
Overhead Tricep
Duration: 00:30
Lift and bend your arm overhead to stretch your triceps and open your side body.
Difficulty: Beginner
Instructions
- Stand or sit tall and raise one arm overhead.
- Bend the elbow, bringing your hand toward the opposite shoulder blade.
- Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.
Tips
- Keep your torso upright and core engaged so your lower back stays supported.
- Relax the lifted shoulder away from your ear.
Adjustments
- Hold a strap between your hands if reaching the elbow feels challenging.
Forward Fold
Duration: 00:30
Dive into a forward fold with clasped hands to stretch your hamstrings and open your shoulders in one swoop.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and interlace your fingers behind your back.
- Hinge forward from your hips, letting your torso drape toward the floor.
- Reach your clasped hands overhead, allowing the stretch to travel through your shoulders.
Tips
- Relax your head and neck completely so gravity can help.
- Keep your legs straight yet soft at the knees.
Adjustments
- Hold a strap or towel between your hands if interlacing is uncomfortable.
- Bend your knees slightly if your hamstrings need more space.
One Arm Hug
Duration: 00:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
Instructions
- Stand tall and reach one arm straight across your body toward the opposite shoulder.
- Use the other arm to hook the elbow or forearm and pull it closer to your chest.
- Hold for a few breaths, then switch sides.
Tips
- Keep your torso upright instead of leaning.
- Relax the extended arm so the shoulder can stretch.
Adjustments
- Lower the extended arm toward your abdomen for a lighter stretch if needed.
Wide Leg Bend
Duration: 00:30
Fold forward with legs wide to stretch your hamstrings, hips, and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and toes pointing forward.
- 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.
- Hold ankles and draw your head closer if you want more stretch.
Adjustments
- Rest hands on shins or blocks if the floor feels far away.
Side Lunge
Duration: 01:00
Sink into a side lunge to stretch your groin and hamstrings while building strength.
Difficulty: Beginner
Instructions
- Stand with feet wide apart.
- Shift your weight to one side, bending that knee and keeping the opposite leg straight.
- Place hands on the floor for balance and lower your hips until you feel a stretch in the inner thigh, rotating the straight-leg foot so the heel grounds and toes point up.
Tips
- Lift your chest and keep your back long.
Adjustments
- Stay higher if the stretch feels intense.
- Hold a chair or wall for extra balance support.
Squat Stretch
Duration: 00:30
Drop into a deep squat to open your hips, ankles, and lower back with mindful pressure from your elbows.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips into a deep squat while keeping heels grounded.
- Place elbows inside your knees, press palms together, and hold the stretch.
Tips
- Lift your chest and keep your back straight.
- Use your elbows to gently guide knees outward.
Adjustments
- Place a folded towel under your heels if they lift off the floor.
- Hold onto a chair or wall for balance support.
Lunge
Duration: 01:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Reverse Lunge
Duration: 01:00
From a kneeling stance, extend one leg forward to stretch the backside while keeping your balance dialed in.
Difficulty: Beginner
Instructions
- Begin kneeling with knees hip-width apart and tops of your feet on the floor.
- Extend one leg forward, pressing the heel into the ground and keeping the leg straight.
- Hinge at your hips to lower the torso toward the floor, placing hands down for balance.
- Hold the stretch briefly, then switch legs.
Tips
- Keep your chest lifted and back long even as you hinge forward.
Adjustments
- Place a folded blanket under your kneeling knee for comfort.
Kneeling Quad
Duration: 01:00
Open up your quads and hip flexors with a kneeling stretch that hits all the right spots after a long run.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward into a lunge stance.
- Reach back with the arm on the same side as your rear leg and catch your ankle, drawing the heel toward your glute.
- Place the opposite hand on your front knee and gently press your hips forward while lifting your chest.
Tips
- Stay tall through your torso instead of leaning forward or back.
Adjustments
- Loop a strap or towel around your back foot if reaching with your hand is tough.
- Keep the back foot on the floor if the quad stretch feels too intense.
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.
Thunderbolt
Duration: 00:30
Sit back on your heels in thunderbolt to stretch your shins and ankles while encouraging calm posture.
Difficulty: Beginner
Instructions
- Kneel with knees together and tops of your feet on the floor.
- Sit back on your heels with big toes touching and heels slightly apart.
- Rest hands on thighs, palms down, and sit tall with shoulders relaxed.
Tips
- Engage your core to support the lower back.
Adjustments
- Place a cushion between your heels and hips if sitting back feels intense.
- Slide a folded blanket under your knees for extra comfort.
Saddle Pose
Duration: 00:30
Recline between your heels in saddle pose to stretch quads, hip flexors, and the front of your body with a deep release.
Difficulty: Advanced
Instructions
- Kneel with knees and feet hip-width apart, then sit down between your heels.
- Lean back onto your forearms first, then lower your back toward the floor if it feels comfortable.
- Rest arms overhead or alongside your body and breathe deeply.
Tips
- Keep your knees and feet in line to protect your joints.
Adjustments
- Place cushions or a bolster under your back for support if the stretch feels intense.
- Stay propped on your elbows instead of reclining fully if needed.
Toe Squat
Duration: 00:30
Sit back on tucked toes to stretch your feet and ankles while building resilience in the lower legs.
Difficulty: Beginner
Instructions
- Kneel with tops of the feet on the floor.
- Tuck your toes under and sit back on your heels to load the toes.
- Sit tall with shoulders relaxed and hands resting on your thighs while you breathe.
Tips
- Distribute weight evenly across all toes.
Adjustments
- Place hands on the floor in front of you to reduce intensity.
Wrist Extension
Duration: 00:30
Flip your fingers toward your knees and lean back to stretch the tops of your wrists and forearms.
Difficulty: Beginner
Instructions
- Start in tabletop with palms flat on the floor.
- Rotate your hands so fingers point toward your knees.
- Walk your knees closer and lean back, lowering hips toward heels while keeping palms grounded.
Tips
- Spread weight evenly across both hands.
Adjustments
- Perform the stretch standing with hands on a table if kneeling is uncomfortable.
Lizard Pose
Duration: 01:00
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Pigeon
Duration: 01:00
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Frog Pose
Duration: 00:30
Ease into frog pose to open your inner thighs and give your hips a deep, satisfying stretch.
Difficulty: Intermediate
Instructions
- Start on hands and knees, then lower to your forearms.
- Slide your knees out to the sides with hips in line with knees and toes turned outward.
- Press your hips back toward your heels to deepen the stretch while breathing steadily.
Tips
- Keep your chest lifted slightly so your spine stays long.
Adjustments
- Bring knees closer together or place blankets under them for less intensity.
Puppy Pose
Duration: 00:30
Reach forward in puppy pose to stretch your spine, shoulders, and chest with a soothing heart opener.
Difficulty: Beginner
Instructions
- Start in tabletop and walk your hands forward.
- Lower your chest toward the floor while keeping hips stacked above knees.
- Rest your forehead or chin on the ground and breathe into the stretch.
Tips
- Lengthen from hips to fingertips to create space along your spine.
Adjustments
- Rest your forehead on a block or blanket if it does not touch the floor.
- Walk hands out less far for a gentler version.
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.
Seated Twist
Duration: 01:00
Twist from a seated position to wring out your spine and open your chest.
Difficulty: Beginner
Instructions
- Sit with legs extended, then cross one foot over the opposite thigh and plant it on the floor.
- Lengthen through your spine and place the opposite elbow outside the lifted knee while the other hand grounds behind you.
- Twist your torso and turn your gaze over the back shoulder as you breathe deeply.
Tips
- Grow tall through the crown of your head before deepening the twist.
Adjustments
- Keep the bottom leg extended or bend it underneath you based on comfort.
- Hug the knee with your arm instead of using the elbow for a gentler variation.
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.
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.
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.
Lying Hamstring
Duration: 01:00
Stretch your hamstring from the floor to keep your posterior chain supple without straining your back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet planted.
- Extend one leg toward the ceiling while the other foot stays on the floor.
- Place hands behind the thigh or calf of the raised leg and gently draw it toward your chest.
Tips
- Keep your hips and lower back pressing into the floor.
- Maintain a soft bend in the lifted knee to avoid hyperextension.
Adjustments
- Loop a strap or towel around your foot if you cannot reach comfortably.
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.
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.
Double Pigeon
Duration: 01:00
Stack your shins in double pigeon to dive deep into the outer hips and glutes.
Difficulty: Intermediate
Instructions
- Sit tall with legs extended, then bend one knee and bring the shin parallel to your torso.
- Bend the other knee and stack that shin on top so the ankle rests over the bottom knee and the feet flex.
- Lengthen through your spine and let your hands rest beside your hips or on the top shin.
- Stay upright or hinge forward slightly if you want more sensation.
Tips
- Keep both feet flexed to protect the knees.
- Sit tall and reach the crown of your head toward the ceiling to avoid collapsing.
Adjustments
- Extend the bottom leg forward if stacking both shins feels like too much today.
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.
Seated Straddle
Duration: 00:30
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
Instructions
- Sit with legs extended, then open them wide into a straddle.
- Place your hands on the floor in front of you and lengthen your spine.
- Hinge at the hips to reach forward, lowering your torso toward the floor while breathing steadily.
Tips
- Keep your back long and avoid rounding as you fold.
- Flex your feet and point toes upward to keep legs active.
Adjustments
- Rest hands on blocks or a chair if reaching forward feels challenging.
- Sit on a folded blanket to elevate your hips and create more comfort.
Hurdler
Duration: 01:00
Set up like a hurdler and fold forward to stretch your hamstrings, calves, and hips with precision.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
- Reach through the spine and hinge forward from the hips toward the extended foot.
- Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.
Tips
- Lead with your chest rather than rounding your back.
- Keep the extended leg engaged and the foot flexed without locking the knee.
Adjustments
- Use a strap or towel around your foot if your hands do not reach comfortably.
- Soften the knee of the extended leg if you need less intensity.
Shoulder Stand
Duration: 00:30
Lift into a supported shoulder stand to strengthen your core and calm your mind.
Difficulty: Advanced
Instructions
- Lie on your back with legs extended and arms by your sides.
- Press arms into the floor to lift legs and hips toward the ceiling.
- Support your lower back with your hands and extend legs straight up, forming a line from shoulders to feet.
Tips
- Keep your neck relaxed and avoid turning your head.
- Engage your core and glutes to stay balanced.
Adjustments
- Keep your knees bent if straight legs feel too intense or if you are building strength for the full pose.
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.
Legs-up-Wall
Duration: 02:00
Kick your legs up the wall to refresh tired legs and calm your nervous system.
Difficulty: Beginner
Instructions
- Sit with one hip next to a wall, then lie back and swing your legs up in one smooth motion.
- Scoot your hips as close to the wall as is comfortable and extend your legs straight up.
- Rest your arms by your sides with palms up and breathe deeply.
Tips
- Keep your legs relaxed and knees soft.
Adjustments
- Move your hips a little farther from the wall if your hamstrings feel tight.
- Place a cushion or folded blanket under your hips for extra support.
Close with quiet breathing, jot down any tight spots that lingered, and schedule your next master session with intention.
