Some mornings, your body feels a bit stiff and not quite ready for a strong or fast yoga flow. This gentle 15-minute stretch routine is created for those exact days. Instead of pushing strength or speed, this practice encourages slow, mindful movement that helps your body ease into the day with comfort and awareness.
What This Stretching Practice Focuses On
This flexibility-based sequence offers a full-body stretch, targeting the hips, hamstrings, shoulders, and spine. The practice begins on your back with calming hip openers and soft twists, then gradually introduces a few standing poses. You will gently move your spine through bending, extending, twisting, and side stretching. Options are always available if you want to deepen a pose, but nothing is forced.
Breath and Pace Guidance
Move slowly and stay connected to your breath throughout the practice. Breathe steadily in and out through your nose, allowing each stretch to feel natural and supportive. This routine is suitable for all experience levels and does not require any props, although you may use them if they feel helpful.
Reclined Knee to Chest
Lie comfortably on your back. Draw your right knee in toward your chest while keeping your left leg relaxed on the mat. Maintain a slight bend in the left knee and press gently through the heel to stretch the front of the hip. You can rotate your right ankle, pointing and flexing your toes to awaken the lower leg.
Hamstring Stretch Variation
If it feels comfortable, extend your right leg upward to deepen the stretch through the hamstring. Keep your shoulders relaxed and your head resting on the mat as you gently point and flex the foot.
Reclined Twist
Bend your right knee and guide it across your body toward the left using your left hand. Extend your right arm out to the side and allow your shoulder to soften toward the mat. Focus on creating space between your hips and shoulders while breathing calmly. You may feel this stretch through your back and outer hip. An optional deeper variation is Cat Pulling Its Tail.
Half Happy Baby Pose
Release the twist and open your right knee out toward your shoulder. Hold your shin, ankle, or foot and stack the ankle above the knee. Keep your left hip grounded and gently press your elbow against your leg to increase the stretch while staying centered on your back.
Reclined Pigeon Pose
Cross your right ankle over your left knee and draw the left leg toward your chest. This pose stretches the outer hip and glutes. You may gently rock side to side to massage your lower back while keeping your shoulders relaxed on the mat.
Bridge Pose
Place both feet flat on the mat, hip-width apart. Press into your feet and lift your hips upward, engaging your thighs and glutes. Keep your knees stable and your arms pressing gently into the mat. Slowly roll your spine back down after holding the pose briefly.
Repeat on the Other Side
Switch sides and repeat the same sequence, beginning again with Reclined Knee to Chest and continuing through Bridge Pose.
Cat and Cow Movements
Come onto your hands and knees, aligning your wrists under your shoulders and knees under your hips. Inhale as you drop the belly and lift the chest into Cow Pose. Exhale as you round the spine into Cat Pose. Continue moving slowly with your breath, focusing on spinal mobility.
Downward-Facing Dog
Lift your hips up and back into Downward-Facing Dog. Bend your knees if needed and focus on lengthening the spine rather than forcing the heels down. Allow your shoulders and upper back to open gently.
Three-Legged Dog
Shift weight into your left foot and lift the right leg high. Bend the knee and open the hip, maintaining balance and steady breathing.
Low Lunge
Step your right foot forward between your hands and lower your back knee to the mat. Lift your chest and arms, adding a gentle backbend if comfortable. Keep your core engaged and avoid compressing the lower back.
Rag Doll Forward Fold
Step forward into a relaxed standing forward bend with knees bent. Let your upper body hang freely. For an added shoulder stretch, clasp your hands behind your back and lift them gently upward.
Squat Pose
Turn your toes outward and sink down into a squat. Use your elbows to gently press the knees open while lifting through the spine and keeping the chest tall.
Final Downward-Facing Dog
Place your hands on the mat and step back into Downward-Facing Dog. You may stay here or move through a gentle flow, transitioning through Plank, lowering down, lifting into Cobra, and returning to Downward-Facing Dog to finish.
