FITNESS  |  STRETCHING

Basic Stretching

 Exercise time

12 minutes

 Equipment

Mat

 Duration

Approximately 30 seconds for each pose

 Pro tip

Time each pose using resonant breathing: inhale (through nose) for 5-6 sec, exale (through mouth) for 5-6 sec. Repeat 3 breaths for each pose.

PoseBody Part StretchedDuration
1. CobraChest and Abdominals30 seconds
2. Shoulder Pigeon (left & right)Chest and Shoulders30 seconds
3. Downward-Facing Dog with Hamstring StretchHamstrings and Calvesa few times
4. Three Legged Downward Dog with Hip Opener (left leg up first)Hamstrings, Calves and Hips30 seconds
5. Lizard (left leg forward)Hip Flexors, Hamstrings and Quadriceps30 seconds
6. Sleeping PigeonHip Flexors, Psoas, Piriformis, Glutes, and Hamstrings30 seconds
7. IT Band StretchIliotibial Band and Hamstrings30 seconds
8. Half Monkey (left leg forward)Hamstrings and Groins30 seconds
9. Reclining Half HeroQuadriceps, Thighs, Ankles, and Groins30 seconds
10. Half Spinal Twist (to the right)Lower Back and Spine30 seconds
Repeat poses 4-10 on the right side
11. Folded ButterflyHip Adductors and Groin30 seconds
12. BowEntire Front Body and Spine30 seconds