Full-Body Stretch Exercises to Increase Flexibility
Loosen up and improve your mobility with this Full-Body Stretch Routine, designed to enhance flexibility, reduce stiffness, and promote better movement. This session incorporates dynamic and static stretches to target key muscle groups, helping you move more freely and feel revitalized.
Featuring a series of gentle yet effective stretches, this routine focuses on lengthening your muscles, improving circulation, and preventing injury.
Each exercise offers two levels of intensity to suit all flexibility levels:
Level 1: A great starting point with slow, controlled stretches to ease into movement.
Level 2: Deeper, more advanced stretches to enhance mobility and range of motion.
For a 17-minute routine, hold each stretch for 50 seconds, with no break between.
Increase flexibility, improve posture, and move with ease with this full-body stretch routine!
We also offer this workout in person at our studio—book your first class for free!
Butterfly
Safety precaution
Listen to your body - if the stretch is hurting you, release and use less tension
Main muscle groups worked
Inner thighs, hip flexors
Level 1 & 2 (head brought down)
Sit on the floor with your legs extended in front of you.
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
Bring your feet as close to your body as is comfortable.
Hold your feet with your hands if that feels good for you.
Ensure your feet are aligned with your body and not too close to or too far from your pelvis.
2. Tricep (Right & Left)
*One arm at a time
Safety precaution
Pull your arm and try to reach for your middle back area to ensure stretch
Main muscle groups worked
Triceps, shoulders
Level 1 & 2
Sit tall on the floor with your legs crossed
Bend your right arm overhead, placing your right hand between your shoulder blades with your elbow pointing upwards.
Use your left hand to gently press down on your right elbow, increasing the stretch in your triceps.
*Repeat on the other arm
3. Hamstring (Right & Left)
*One leg at a time
Safety precaution
Reach to where it is most comfortable (knee/thigh/foot)
Main muscle groups worked
Hamstrings, quads, calf
Level 1 & 2 (deeper band)
Starting Position:
Sit on the floor with your legs extended straight in front of you.
Bend your left knee and place the sole of your left foot against the inner thigh of your right leg.
Extend the Right Leg:
Keep your right leg straight and active. Flex your right foot so your toes are pointing towards the ceiling.
hinge forward from your hips.
Reach your hands towards your right foot, aiming to grasp it, or place your hands on your shin or ankle.
*Repeat on the other leg
4. Deep Lunge (Right & Left)
*One leg at a time
Safety precaution
Do not bend your knee past your toes, move your back foot more if needed to deepen the stretch
Main muscle groups worked
Hamstrings, quads, glutes
Level 1 & 2 (bring forearm to mat)
Starting Position:
Begin in a standing position with your feet hip-width apart and your arms by your sides.
Step your right foot forward into a lunge position, bending the right knee so it is directly over your right ankle.
Extend your left leg straight back, pressing the heel of your left foot toward the floor.
Deep Lunge:
Gently lower your hips towards the floor. Make sure your right thigh is parallel to the floor or as close to it as you can comfortably get.
*Repeat on the other leg
5. Downward Dog Walks
Safety precaution
Use a yoga block or alternate hand position if your wrists are hurting
Main muscle groups worked
Legs, glutes, core
Level 1 & 2
Start in Downward Dog:
Start on your hands and knees with your wrists under your shoulders and knees under your hips.
Begin the Walk:
Gently start to “walk” your feet towards your hands by alternating bending each knee and pressing the opposite heel towards the floor.
As you bend one knee and press the opposite heel down, you'll feel a stretch in the calf and hamstring of the extended leg.
6. Downward Dog + Cobra
Safety precaution
Use a yoga block or alternate hand position if your wrists are hurting
Main muscle groups worked
Shoulders, back, legs, glutes, core
Level 1 & 2
Start in Downward Dog:
Begin on your hands and knees with your wrists aligned under your shoulders and knees under your hips.
Tuck your toes and lift your hips up and back, straightening your legs as much as possible to form an inverted V shape.
Transition to Cobra Pose:
From Downward Dog, shift your weight forward into a high plank position.
Lower your hips towards the mat, keeping your elbows close to your sides as you lower down into a modified push-up position
Once your chest and hips touch the floor, untuck your toes and press into the mat to lift your chest into Cobra Pose.
In Cobra Pose, your elbows should be slightly bent, and your shoulders should be away from your ears. Lift your chest while keeping your lower ribs and pelvis on the ground. Engage your core and gently press into the tops of your feet.
To return to Downward Dog, press into your hands and lift your hips back up towards the ceiling.
Tuck your toes and engage your core as you push your hips up and back, transitioning smoothly back into the inverted V shape.
7. Puppy Pose
Safety precaution
Not the same as a child’s pose, raising glutes in the air
Main muscle groups worked
Shoulders, chest, back, spine, arms
Level 1 & 2
Begin on your hands and knees in a tabletop position.
Walk your hands forward, extending your arms as far as comfortable.
As you walk your hands forward, gently lower your chest towards the floor.
Your head can rest on the mat, or you can keep it lifted, depending on your comfort.
8. Child’s Pose
Safety precaution
Untuck your toes, not the same as a puppy pose
Main muscle groups worked
Shoulders, chest, back, spine, arms
Level 1 & 2 (arms lifted behind your back)
Starting Position:
Begin on your hands and knees in a tabletop position.
Bring your big toes to touch behind you.
lower your hips back towards your heels, reaching your arms forward and lowering your torso towards the floor.
Child’s Pose:
Extend your arms fully in front of you, reaching your fingertips towards the top of the mat.
Rest your forehead gently on the mat
9. Pigeon Pose (Right & Left)
*One leg at a time
Safety precaution
If you feel you are overstretching the muscle, drop your knee
Main muscle groups worked
Legs, quads, glutes, core
Level 1 & 2 (grabbing your leg behind)
Starting Position:
Begin in Downward Dog Pose
From Downward Dog, bring your right knee forward and place it behind your right wrist.
Slide your right foot toward your left wrist
Lower your right hip towards the floor, and try to keep your right thigh close to the mat
Stretch your left leg straight back behind you
Pigeon Pose:
As you exhale, gently lower your torso forward over your right leg.
Reach your arms forward on the mat, or if you prefer, you can bring your hands to rest on your lower back or extend them overhead for a deeper stretch.
10. Deep Squat
Safety precaution
Use your elbows to push your knees outward
Main muscle groups worked
Quads, glutes
Level 1 & 2 (grabbing your leg behind)
Starting Position:
Stand with your feet slightly wider than hip-width apart.
Your toes can point slightly outwards or straight ahead
Deep Squat:
begin to bend your knees, lowering your hips towards the ground.
Keep your chest up and your back straight as you lower down.
Keep your weight evenly distributed between your heels and the balls of your feet.
11. Camel Stretch
Safety precaution
Be aware of what you can reach - heels or flat feet. Point your chin to the ceiling
Main muscle groups worked
Chest, shoulders, spines, quads
Level 1 & 2
Starting Position:
Begin by kneeling on the floor with your knees hip-width apart
Inhale deeply, and as you exhale, gently begin to press your hips forward while lifting your chest towards the ceiling.
Camel Stretch:
Continue to press your hips forward and lift your chest as you reach your hands back to grasp your heels.
If you can’t reach your heels, you can place your hands on your lower back for support
12. Seated Forward Fold
Safety precaution
Be aware of what you can reach - calves, knees, toes, don’t force your head to knees if unable
Main muscle groups worked
Hamstrings, lower back
Level 1 & 2
Starting Position:
Sit on the floor with your legs extended straight in front of you.
Keep your feet flexed and your toes pointing up towards the ceiling.
Begin to hinge forward from your hips rather than rounding your back.
Reach your arms forward towards your feet
Seated Forward Fold:
Continue to fold forward while maintaining a long spine.
You can reach for your feet, ankles, or shins depending on your flexibility
If you’re comfortable, you can rest your hands on the floor in front of you
13. Neck Roll
Safety precaution
Slowly roll your neck around, speed is not needed to feel the stretch
Main muscle groups worked
Neck, spine
Level 1 & 2
Starting Position:
Sit with your shoulders relaxed.
Neck Roll:
Gently lower your chin towards your chest.
Slowly begin to roll your head in a circular motion
Complete the circle by returning to the starting position with your chin at your chest.
14. Thread the Needle (Right & Left)
*One side at a time
Safety precaution
Align your hips - don’t put all weight into one side, modify this if needed with yoga blocks
Main muscle groups worked
Shoulders, neck, upper back, and chest
Level 1 & 2
Starting Position:
Begin in a tabletop position with your hands and knees on the floor.
Ensure your wrists are directly under your shoulders and your knees are directly under your hips.
Thread the Needle:
slide your right arm underneath your left arm, reaching it across the mat.
Allow your right shoulder and the right side of your head to gently lower to the floor.
*Repeat on other side
15. Bow Pose
Safety precaution
Breathe through this pose, if pain begins - lower your bow pose, avoid overextending
Main muscle groups worked
Abdomen, chest, shoulders, front of your hips (hip flexors), quadriceps
Level 1 & 2
Starting Position:
Lie face down on your mat with your legs extended behind you and your arms by your sides.
Bend your knees and bring your heels towards your buttocks.
Reach back with both hands to grasp your ankles or the tops of your feet. If you can’t reach your ankles, use a strap around your feet to assist you.
Bow Pose:
As you inhale, press your feet into your hands to lift your chest and thighs off the mat.
Engage your core and squeeze your glutes to help lift your torso higher.
Lift your chest up and forward, and draw your shoulder blades together
Great job completing your Full-Body Stretch Routine! You’ve just gone through a series of stretches designed to enhance flexibility, release tension, and improve overall mobility. By lengthening your muscles and increasing your range of motion, you’ve taken an important step toward better movement and injury prevention.
Now, take a moment to breathe deeply, relax, and appreciate your progress. Your commitment to flexibility today will support greater ease and fluidity in your daily activities.
Looking for more ways to move? Explore other stretch and mobility routines to keep your body feeling its best. Stay consistent, stay mindful, and see you in the next session for more restorative movement!
Ready to join us in the studio? Book a class now—your first class is on us!
