Beginner
Deep Stretch Session
Twenty unhurried minutes of long holds from neck to ankles.
- Time
- 18 min
- Moves
- 15
- Rounds
- 1
- Rest
- 5 sec
Set up somewhere quiet with a mat. Breathe slowly through your nose and let each minute-long hold soften gradually rather than pushing deeper.
Each move runs for 1 min unless noted, with 5 sec of rest in between.
Muscles this workout targets
Lower backGlutesShouldersHip flexorsUpper backHamstrings
The moves
- 1Neck side stretch30 sec per side
- 2Upper back hug stretch1 min
- 3Wall chest stretch30 sec per side
- 4Overhead triceps stretch30 sec per side
- 5Cat-cow1 min
- 6Downward dog1 min
- 7Low lunge45 sec per side
- 8Pigeon pose45 sec per side
- 9Lying quad stretch30 sec per side
- 10Seated hamstring stretch1 min
- 11Butterfly stretch1 min
- 12Lying figure-four stretch45 sec per side
- 13Knee to chest30 sec per side
- 14Cobra pose1 min
- 15Child's pose1 min