Beginner Stretching

Stand tall with your feet hip-width apart and your shoulders relaxed down, away from your ears. Let your arms rest by your sides.

1. Inhale — lengthen through the crown of your head.
2. Exhale — gently lower your right ear toward your right shoulder. Let the weight of your head do the work. Hold for the prescribed duration, breathing steadily.
3. Inhale to return to center, then repeat to the left.

• Keep both shoulders settled down; the lifted shoulder shouldn't rise toward your ear.
• Don't push the stretch with your hand — gravity is enough.
• Keep your jaw and tongue soft; a clenched jaw tightens the neck.

Stand tall with your feet hip-width apart. Reach your right arm straight across the front of your chest at shoulder height.

1. Inhale — bring your left hand to the back of your right upper arm, just above the elbow.
2. Exhale — gently draw your right arm closer to your chest with your left hand. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep both shoulders pulled down away from your ears.
• Pull the arm across, not up — the line stays at chest height.
• Keep your chest open and your collarbones broad; don't round forward.

Stand in an open doorway with your feet in a short split stance, one foot slightly forward. Bend your right elbow to about 90 degrees and rest your forearm flat against the door frame, with the elbow at roughly shoulder height.

1. Inhale — lengthen through your spine and settle your right shoulder down, away from your ear.
2. Exhale — gently shift your weight onto your front foot, letting your chest turn away from the frame until you feel a stretch across the front of your right shoulder and chest. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep your forearm flat against the frame and your shoulder settled down, not shrugged up.
• Turn your chest away gently — a small rotation is enough to open the front of the shoulder.
• Raise or lower your elbow on the frame to shift where you feel the stretch.

Start in a tabletop position on your hands and knees. Bring your big toes together and let your knees fall wider than your hips.

1. Exhale — sink your hips back toward your heels, lowering your torso between your thighs.
2. Walk your hands forward and rest your forehead on the floor or on stacked fists. Hold for the prescribed duration, breathing steadily.
3. To exit, inhale and walk your hands back toward your knees.

• Let your hips travel toward your heels. If they don't reach, place a folded blanket between your hips and heels for support.
• Keep your arms either active or relaxed by your sides — either works. Pick what feels better today.
• Breathe into your back; feel the ribs widen on each inhale.

Stand tall with your feet hip-width apart. Step your right foot forward a short distance and place the heel on the floor with the toes pointing up. Keep the right leg straight and bend your left knee slightly.

1. Inhale — lengthen through your spine and place your hands on your left thigh.
2. Exhale — hinge forward from your hips, sending your sit-bones back. Keep your chest lifted and the right leg straight. Hold for the prescribed duration, breathing steadily.
3. Inhale to rise, then switch sides.

• Hinge from the hips, not by rounding the spine. A short fold with a long back beats a deep fold with a curved one.
• The standing leg's knee bends to let your hips travel back farther.
• Only go as deep as your hamstrings allow without rounding the spine.

Stand tall near a wall, chair, or other stable object. Place your left hand on it for balance. Shift your weight onto your left foot.

1. Bend your right knee and bring your right heel toward your right glute.
2. Reach back with your right hand and gently catch the top of your right foot or your ankle.
3. Inhale — lengthen your spine. Exhale — gently draw your heel closer to your glute and your right knee slightly back. Hold for the prescribed duration, breathing steadily.
4. Release and switch sides.

• Keep your knees close together; don't let the bent knee swing out to the side.
• Keep your hips squared forward — don't twist to follow the bent leg.
• If you can't reach your foot, loop a strap or towel around the ankle and hold the ends.

Sit on the floor (or sit upright on a chair). If you're on the floor, lie back. Cross your right ankle over your left thigh, just above the knee, so your right shin forms a horizontal line across your left thigh.

1. Inhale — flex the right foot to keep the right knee protected. Place your hands behind your left thigh (or on top of it if chair-seated).
2. Exhale — gently draw your left thigh toward your chest (floor variant) or lean forward over your shin (chair variant). Hold for the prescribed duration, breathing steadily.
3. To switch sides, release and repeat with the left ankle over the right thigh.

• Keep the right foot flexed — this keeps the right knee aligned.
• Keep your shoulders relaxed; don't shrug them up to your ears.
• Stop where you feel a stretch in the glute, not at the knee joint.

Stand facing a wall about an arm's length away. Place your palms on the wall at shoulder height. Step your right foot back, keeping the back leg straight and the back heel pressed into the floor. Bend your front knee.

1. Inhale — lengthen your spine.
2. Exhale — gently lean your hips toward the wall, keeping the back heel grounded. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Keep the back leg straight and the back heel rooted to the floor.
• Both feet point forward; the back foot doesn't turn out.
• To target the lower calf, bend the back knee slightly while keeping the heel down.