Aug 19, 2025
Aarushi BhaduryStart on your hands and knees. Bring your hips back toward your heels and rest your forehead on the floor. Extend your arms forward or rest them alongside your body. This pose gently stretches your lower back, hips, and thighs.
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Begin on your hands and knees. For "cat," round your spine toward the ceiling, tucking your chin to your chest. For "cow," arch your back, dropping your belly and lifting your head and tailbone. This helps loosen up the spine and relieve tension.
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Stand with your feet hip-width apart. Hinge at your hips and fold your upper body down toward the floor. You can keep a slight bend in your knees. This stretch relieves tension in your hamstrings and lower back.
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Sit on the floor with your legs extended in front of you. Hinge at your hips and fold forward, reaching for your feet. Keep your back as straight as possible. This stretches the entire back of your body.
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From a downward-facing dog, bring one knee forward toward your hands, and extend the other leg straight back. This deep stretch targets the hips and glutes, which can hold a lot of tension.
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Lie on your back and bring one knee toward your chest. Gently guide it across your body toward the opposite side, keeping your shoulders flat on the floor. This twist helps release tension in your spine and back.
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Lie on your back. Loop a strap or towel around the bottom of one foot and gently pull your leg toward your chest, keeping it straight. This provides a deep and controlled stretch for your hamstrings.
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Stand and hold onto a wall for balance. Grab one ankle with the hand on the same side and gently pull your heel toward your glute. This stretches the quadriceps in the front of your thigh.
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Sit on the floor with one leg extended and the sole of your other foot touching the inside of your extended thigh. Fold forward over your extended leg. This stretches your hamstring and spine.
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Lie on your back with your legs resting against a wall. This passive stretch helps with circulation and can be very calming, reducing swelling in the legs and feet after a long day.
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