Full-Body Flexibility

Sit or stand tall with your shoulders relaxed down, away from your ears. Let your left arm rest by your side, or lightly hold the edge of your seat to keep that shoulder settled.

1. Inhale — lengthen through the crown of your head.
2. Exhale — tilt your right ear toward your right shoulder, then rest your right hand lightly on the left side of your head to add a gentle weight. Hold for the prescribed duration, breathing steadily.
3. Inhale to return your head to center, then repeat on the other side.

• Let the weight of your hand guide the stretch; don't pull on your head.
• Keep the opposite shoulder settled down so the side of your neck can lengthen.
• Keep your jaw soft and your gaze facing forward.

Sit or stand tall with your feet hip-width apart. Reach your right arm straight up overhead, then bend the elbow so your right hand drops down behind your head, toward the middle of your upper back.

1. Inhale — lengthen through your spine and lift your right elbow toward the ceiling.
2. Exhale — bring your left hand to your right elbow and gently guide it back and in until you feel a stretch along the back of your upper arm. Hold for the prescribed duration, breathing steadily.
3. Release and switch sides.

• Guide the elbow gently; a light, steady pressure is enough.
• Draw your lower ribs down so your back doesn't arch as you reach.
• Keep your shoulders settled away from your ears throughout.

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.

Lie on your back with your legs straight along the floor. Extend your arms out to the sides at shoulder height with your palms facing up. Bend your right knee and hug it gently toward your chest.

1. Inhale — keep your left leg long along the floor and your shoulders pressed down into the mat.
2. Exhale — guide your right knee across your body toward the left side of the floor. Turn your head to look toward your right hand. Hold for the prescribed duration, breathing steadily.
3. To switch sides, inhale and return the knee to center, then repeat with the left leg.

• Both shoulders stay rooted to the floor. Don't lift the shoulder of the twisted side to chase the knee down.
• The crossed knee doesn't need to touch the floor — let it land wherever your body lets it.
• Breathe into the side of your ribcage that lifts; the breath opens the twist more than effort does.

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.

Begin in a tabletop position on your hands and knees. Slide your right knee forward toward your right wrist and angle your right shin across the mat, letting the outside of the shin rest on the floor. Extend your left leg straight back behind you with the top of the foot on the mat.

1. Inhale — walk your hands forward slightly and lengthen your spine, lifting through your chest.
2. Exhale — lower your torso toward the floor over your front shin, resting on your forearms or reaching your arms forward. Hold for the prescribed duration, breathing steadily.
3. Press back up through your hands and switch sides.

• Keep your back leg pointing straight behind you, not angled out to the side.
• Flex your front foot to keep the front knee supported.
• Slide a folded blanket under the hip of your front leg if it lifts away from the floor.

Sit on the floor with both legs extended straight in front of you. Sit tall on the front of your sit-bones, lifting through the crown of your head. Flex both feet toward you with the knees soft.

1. Inhale — lengthen your spine and reach the crown of your head toward the ceiling.
2. Exhale — hinge forward from your hips, reaching your hands toward your shins, ankles, or feet. Keep your spine long. Hold for the prescribed duration, breathing steadily.
3. To exit, inhale and roll up to seated.

• Hinge from your hips, not by rounding your spine.
• Soften your knees if your hamstrings limit the fold.
• Let the breath ease you deeper over time rather than pulling with your arms.

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.