We’re diving into a relaxing yet energizing 20 minute full body stretch and yoga flow. Perfect for winding down or starting your day with balance and intention. No equipment is needed just you, your mat, and a quiet space. Let’s get started!
Warm-Up Section
1. Side Rotation
- Method: Stand with feet hip-width apart. Rotate your torso side to side, allowing your arms to swing naturally.
- Effects: Loosens the spine, warms up the core, and improves mobility.
- Be Aware: Keep your movements controlled; avoid jerking your back.
2. Cat-Cow
- Method: On all fours, inhale as you arch your back (cow) and exhale as you round your spine (cat).
- Effects: Improves spinal flexibility and relieves tension in the back.
- Be Aware: Keep movements slow and synchronized with your breath.
Balancing and Core Activation
3. Balancing Table (Left Side)
- Method: Extend your left leg straight back and your right arm forward. Hold for a few breaths.
- Effects: Strengthens the core and improves balance.
- Be Aware: Avoid arching your back; engage your core for stability.
4. Balancing Table (Right Side)
- Method: Extend your right leg back and your left arm forward. Hold.
- Effects: Same as above.
- Be Aware: Keep hips level for proper alignment.
Dynamic Flow
5. Down Dog Walk
- Method: From a downward dog, pedal your feet to stretch your calves and hamstrings.
- Effects: Loosens tight hamstrings and calves while improving circulation.
- Be Aware: Keep your spine long; avoid rounding your back.
6. Down Dog Wave
- Method: Flow forward to a plank, then back into downward dog. Repeat.
- Effects: Builds core strength and stretches the spine.
- Be Aware: Move fluidly, engaging the core to protect your lower back.
7. Down Dog to Cobra
- Method: Lower your body into a cobra pose, then return to downward dog.
- Effects: Opens the chest, strengthens the back, and stretches the spine.
- Be Aware: Keep your shoulders away from your ears during cobra.
Strengthening and Stretching Poses
8. Lunge Hold (Right Leg)
- Method: Step your right foot forward into a lunge position. Hold.
- Effects: Strengthens the thighs and opens the hips.
- Be Aware: Keep your knee aligned over your ankle.
9. Lunge Hold (Left Leg)
- Method: Switch legs and hold.
- Effects: Same as above.
- Be Aware: Engage your core to maintain balance.
10. Warrior Stretch (Right Side)
- Method: From a lunge, extend your arms overhead and hold.
- Effects: Enhances leg strength and balance while stretching the upper body.
- Be Aware: Keep your back leg strong and straight.
11. Warrior Stretch (Left Side)
- Method: Switch sides and repeat.
- Effects: Same as above.
12. Triangle Pose (Left Side)
- Method: Straighten your left leg and reach your left hand to your shin, extending your right arm upward.
- Effects: Stretches the legs, hips, and spine.
- Be Aware: Avoid collapsing into the pose; keep your chest open.
13. Triangle Pose (Right Side)
- Method: Switch sides and repeat.
- Effects: Same as above.
Core and Seated Poses
14. Boat Pose
- Method: Sit with knees bent, feet lifted, and balance on your sit bones. Hold.
- Effects: Strengthens the core and improves posture.
- Be Aware: Keep your spine straight; avoid rounding your back.
15. Toe Taps
- Method: From boat pose, alternate tapping your toes to the floor.
- Effects: Builds core strength and stability.
16. Yogi Bicycles
- Method: In boat pose, alternate twisting your torso, touching opposite elbow to knee.
- Effects: Engages the obliques and improves coordination.
17. Seated Spinal Twist
- Method: Sit with one leg crossed over the other. Twist toward the bent knee.
- Effects: Enhances spinal mobility and detoxifies the body.
18. Butterfly Stretch
- Method: Sit with soles of your feet together, gently pressing your knees downward.
- Effects: Opens the hips and inner thighs.
- Be Aware: Sit tall; avoid rounding your back.
Hip Openers and Relaxation
19. Hip Opener (Right Side)
- Method: Sit with your right ankle on your left knee. Lean forward gently.
- Effects: Loosens tight hips and relieves tension.
20. Hip Opener (Left Side)
- Method: Switch sides and repeat.
- Effects: Same as above.
21. Pigeon Pose (Right Leg)
- Method: Bring your right knee forward, extending your left leg back.
- Effects: Deeply stretches the hips and glutes.
- Be Aware: Keep your hips squared to the mat.
22. Pigeon Pose (Left Leg)
Method: Switch sides and repeat.
23. Knee Hug (Right Leg)
- Method: Lie on your back and hug your right knee to your chest.
- Effects: Stretches the lower back and hips.
24. Knee Hug (Left Leg)
Method: Switch sides and repeat.
25. Corpse Pose (Savasana)
- Method: Lie flat on your back, arms relaxed at your sides, and close your eyes.
- Effects: Promotes relaxation and mindfulness.
- Be Aware: Let go of tension and focus on your breathing.