Full-Body Stretches
1. Child’s Pose
• Target: Lower back, hips, shoulders
• Kneel on the floor and sit back on your heels. Stretch your arms forward on the ground and lower your chest. Focus on deep breathing.
• Benefits: Relieves tension in the back and calms the mind.
2. Cat-Cow Pose
• Target: Spine, neck, shoulders
• On all fours, alternate between arching your back (Cow Pose) and rounding it (Cat Pose). Synchronize with your breath.
• Benefits: Improves spinal flexibility and reduces stress.
Neck and Shoulders
1. Thread the Needle Pose
• Target: Shoulders, upper back
• From all fours, slide one arm underneath the other, resting your shoulder and head on the mat. Hold and repeat on the other side.
• Benefits: Relieves upper back tension.
2. Eagle Arms Stretch
• Target: Shoulders, upper back
• Cross one arm under the other and press the palms or backs of the hands together. Lift the elbows for a deeper stretch.
• Benefits: Releases shoulder and neck tightness.
Hips and Lower Body
1. Pigeon Pose
• Target: Hips, glutes, lower back
• From a plank, bring one knee forward and extend the other leg back. Lower your hips to the floor. Hold and switch sides.
• Benefits: Deep hip opener, reduces stress stored in the hips.
2. Seated Butterfly Stretch
• Target: Inner thighs, hips
• Sit with the soles of your feet together and gently press your knees toward the ground.
• Benefits: Improves hip flexibility and reduces lower body tension.
Hamstrings and Back
1. Seated Forward Fold
• Target: Hamstrings, lower back
• Sit with your legs extended and fold forward from the hips, reaching for your toes.
• Benefits: Stretches the hamstrings and decompresses the spine.
2. Standing Forward Fold
• Target: Hamstrings, calves, back
• Stand tall, hinge at your hips, and reach toward the ground. Let your head hang heavy.
• Benefits: Relieves tension in the entire back body.
Chest and Upper Body
1. Bridge Pose
• Target: Chest, spine, hips
• Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, clasping your hands under your back.
• Benefits: Opens the chest and releases tension in the lower back.
2. Cobra Pose
• Target: Chest, abdomen, spine
• Lie on your stomach, place your hands under your shoulders, and lift your chest while keeping your hips grounded.
• Benefits: Opens the chest and counteracts slouching.
Legs and Calves
1. Low Lunge Stretch
• Target: Hip flexors, quads
• From a lunge position, drop the back knee to the ground and push your hips forward.
• Benefits: Improves flexibility in the hip flexors and reduces lower body tension.
2. Downward Dog
• Target: Hamstrings, calves, shoulders
• From a plank position, lift your hips toward the ceiling, forming an inverted “V” shape.
• Benefits: Full-body stretch that lengthens the back body and releases stress.
Restorative Stretches for Stress Relief
1. Reclining Twist
• Target: Lower back, spine
• Lie on your back, bring one knee across your body, and let it rest on the ground while extending the opposite arm.
• Benefits: Relieves tension in the lower back and calms the nervous system.
2. Legs-Up-the-Wall Pose
• Target: Lower back, hamstrings
• Lie on your back and extend your legs up a wall. Rest your arms by your sides.
• Benefits: Promotes relaxation and reduces tension in the legs and lower back.
Tips for Stress Relief and Flexibility:
• Hold each pose for 30–60 seconds to allow the muscles to relax and lengthen.
• Breathe deeply and slowly to enhance relaxation and stress release.
• Incorporate these stretches into a regular routine, such as before bed or after work.
Let me know if you’d like a guided sequence or additional recommendations!