Posted on May 21, 2026 at 09:48 AM
Are you looking for a way to de-stress and reconnect with your breath and being? We got you. This 10-minute yoga practice provides a full-body stretch by mixing gentle flowing motion with longer, strength-providing movements. This combination helps relieve stress and distress, improve flexibility and harmonize your inner and outer world. You will create space in the body while also calming the nervous system and leaving yourself feeling lighter and open.
10-minute yoga for a full-body stretch
Although there are no necessary props for this Practicing yogaFeel free to keep blocks or bolsters on hand for extra support.
Thunderbolt mode
Take a comfortable sitting position, either cross-legged Easy pose Or kneel with the tops of your feet on the mat in the Thunderbolt.
Take 3 full breaths here.
Sitting side bend
With your next inhale, reach your arms above your head. As you exhale, take your right hand to the mat beside you and extend your left arm above your head while leaning to the side in a side sitting position.
Inhale as you return to center before bending toward the left with the next exhale. With your inhale, return to center.
Seated twist
As you exhale, open your arms and twist your torso to the right. Place your left hand on your right knee and let your right hand land behind you.
Inhale as you come back through the center and exhale as you come back through the center.
Sitting cow pose
Inhale again through the center and reach your arms at the top. Exhale while placing your hands on your thighs. On the next inhale, lift your chin and ease your chest forward while arching your back as you sit Cow pose.
Sitting cat pose
Exhale as you round your back and bring your chin into a sitting position Cat pose.
Repeat this movement pattern 5 times, moving with the pace of your breath.
Downward facing dog
Move by getting into a position on your hands and knees before flexing your toes and moving your hips up and back Downward facing dog.
Stay here for 3 full cycles of breathing, moving your hips from side to side and bending your knees.
Standing forward bend
When you’re ready, move your hands to meet your feet at the back of your mat Standing forward bend. Grab your opposite elbows and hang and sway here for 3 breathing cycles.
Lift halfway
Inhale as you release your elbows and lengthen your spine halfway.
Plank position
Exhale as you walk your hands forward and reach high Plank position.
Chaturanga
At the end of the exhale, slowly lower all the way down Chaturanga And on your stomach.
Snake pose
Turn your feet so that the tops are pressing into the mat and inhale as you begin to straighten your arms as much as possible to lift your chest, chin, and core Snake pose. Exhale as you slowly lower yourself down.
With your next inhale, raise yourself back into cobra pose, then lower it on the exhale. Repeat this movement pattern 3 times, moving with the pace of your breath.
Thread the needle
When you’re ready, press into your hands and knees. Inhale as you reach your right arm toward the sky. Exhale while bringing your right arm under your chest and bringing your right shoulder to the mat in the thread of the needle. Inhale with your right arm back to the sky, then exhale back to the thread of the needle.
Stay here for 3 cycles of breathing.
When you’re ready, press into your hands and knees and repeat on the other side.
Downward facing dog
Count through your hands and knees and then exhale into Downward Facing Dog.
Scorpio dog
Inhale, and push your right leg up into Three-Legged Dog, then bend your knee and lift your heel toward your butt into Scorpion Dog.
Low impulsion
Exhale and gently land your right foot between your hands, then release your back knee onto the mat Low impulsion. Place your hands on your right thigh and press your knee away from you. Stay here for one cycle of breathing.
Inhale and raise your arms above your head. Stay here for one cycle of breathing.
Raise your hands to the back of your head and inhale as you take a slightly deeper back bend.
Exhale as you tuck your chin, bring your elbows together, and press into your right knee. Inhale back into your backbend.
Repeat this cycle of movement 3 times while pacing your breaths.
Half splits
With your next inhale, reach your arms above your head. Exhale as you place your hands on the mat to frame your right foot, and stand on your right heel, straighten your leg, and bring your weight back slightly inward. Half splits.
Stay here or walk your hands forward, allowing your torso to bend over your straight leg. Stay here for 3 cycles of breathing.
When you’re ready, inhale to bend your right knee and exhale to return to Downward Dog. Repeats scorpio dog low lunge, and Half splits On the other hand, it’s over Down dog.
closing
Gently get down on your knees and sit in a comfortable seat to close your practice. Stay here for 1-3 minutes, breathing into your body and integrating your practice and cultivated energy.
Inhale, raise your arms to the sky, then exhale to bring your hands together at the heart center. Thank yourself for getting to your mat for 10 minutes of yoga, and for finding time for a full-body stretch.
