The 5 Best Yoga Stretches To Do For Full-Body Flexibility & Mobility

Whether your hamstrings are sore after the run or your lower back is tight from sitting at your desk all day, pulling out a mat—and setting aside less than 20 minutes—could give your muscles and joints the relief they need. Plus, yoga stretch can help you increase your flexibility and range of motion (ROM) from head to toe, says Edie Shipler, yoga instructor at New Love City.

1

Child's Pose

How to:

1. Start seated with toes together and knees wide, butt resting on heels.
2. Walk hands forward until arms are straight, forearms on floor, and lower torso so stomach rests on thighs and forehead is on mat
   
   
   
   
   

2

Cat Cow

How to:

1. Starting from a neutral tabletop position, drop your belly down and expand your hips up behind you, creating a C-curve.
2. Spread your sit bones wide and pull your shoulders back, drawing your gaze up to the ceiling.
3. Then, draw your navel up and in and press into the mat with your arms and the tops of your feet to round your shoulder blades.
4. Allow your tailbone to drop and curl your chin toward your chest.

Breathing: Inhale in for a cow spine and exhale for a cat spine.

Modification: You can decrease your range of motion depending on how intense the stretch feels for you.

3

Thread The Needle

ow to:

1. Start on all fours.
2. Lift right arm toward ceiling while rotating torso to right side.
3. Reverse the movement and continue rotating upper body and extended right arm through center and to the left, bringing right arm and shoulder to rest on the floor behind left palm (hips stay high) and placing right ear on mat.
4. Repeat on the opposite side.

4

Downward Facing Dog

How to:

1. Start on all fours.
2. Tuck toes and lift hips into air, extending legs to straight and shifting weight back into feet so body forms an upside down "V" shape.

5

Cobra

How to:

1. Start lying on stomach with legs extended straight behind body, arms bent and palms flat on the floor by ribs, shoulders and head lifted a few inches above mat, gaze just in front of nose so spine stays neutral.
2. Push through palms to raise upper body higher, but stop if lower back hurts.