Published on June 4, 2026 at 06:13 AM
On certain days, full-body stretches are all you need to declutter and get you back to yourself. This 15-minute yoga practice provides just that.
The next flow, gentle and close to the ground, is designed to feel like a reset button for your body and mind. With easy circular motions and simple stretches, they’ll give you space to pull away, soften, sync with your breath, and come back to feeling a little more like yourself.
15-minute yoga for full-body stretch
No props are needed for this practice although a group of blocks or block-like supports can provide additional access and support.
Child’s position
Start in Child’s position By kneeling on the mat, turning your hips back towards your heels and keeping your bent knees wider than the width of the mat. Send your arms in front of you.
Stay here for 1-2 minutes.
Broken wing
When you’re ready, press into your hands from child’s pose and pull your body forward until you’re lying on the front side of your body. Place your left hand under your left shoulder and reach your right arm straight out to the side, palm facing down.
Kick your left heel toward your bench, roll onto the front of your right shoulder, and place your left foot outside your right leg into Broken Wing.
Stay here for 6 cycles of breathing.
Half a frog is resting
Relax slowly, bringing the front side of your body back to the mat. Stack your hands and rest your forehead on top, bending your elbows out to the sides. Pull your left knee out to the left side and let it rest on the floor in Resting Half Frog.
Stay here for 3 cycles of breathing.
When you are ready, extend your left leg straight out and return to center. Repeats Broken wing and Half a frog is resting On the other side.
Dynamic cobra pose
Extend your right leg straight. With your hands placed wide and away from the edges of the mat, tent on your toes, with your elbows pointing toward the sky.
On the next inhale, press into your fingertips and the tops of your feet and lift your chest inward Snake pose. Exhale as you melt back into the mat.
Inhale back into cobra, and as you exhale, dip your left shoulder and look toward the right.
Inhale back to cobra. Exhale, roll back your right shoulder and look to the left.
Return to center before coming down to the mat.
Child’s position
Push yourself up through your hands and knees and return to child’s pose.
Stay here for at least two cycles of breathing.
Thread the needle
Press your hands to return to hands and knees. Inhale as you extend your right arm toward the sky, then exhale as you bring your right arm under your chest and your left arm as you reach your right arm and shoulder. Your left palm can stay in place or crawl forward toward the front of the mat.
Stay here or free to straighten your left leg and slide your left toes behind you. You may also be able to kick your toes and legs off the floor.
Stay here for 3 cycles of breathing.
Relax, and push your right arm toward the sky before returning to the hands and knees.
Lizard pose
Extend your left leg straight behind you before moving your left foot forward to the outside of your left hand in Lizard Pose. Feel free to place blocks under your hands here for extra support.
Stay here for a full breathing cycle.
Half splits
With the next exhale, ease back in Half splits By lengthening your left leg, bringing your hips back into space, flexing your left foot, and folding your chest toward your toes.
Inhale back into Lizard, then exhale back into Half Splits.
Repeat 3 times, moving at the pace of your breath.
Head to knee position
Shift your weight back so that you end up with your left leg straight and your right leg bent, with your right foot on your left inner thigh. Extend your arms toward the sky and fold your left leg inward Head to knee position.
Stay here for 3 cycles of breathing.
Seated twist
Use your hands to help you walk straight. Draw your arms toward the sky and exhale to twist to the right, landing your right hand behind you and your left hand on your right knee.
Stay here for two cycles of breathing.
Dove pose
Release twist. Turn your bent leg to face the back of your mat, and step in Dove pose. Press your fingertips or palms while raising your heart.
Stay here or feel free to lean forward, standing on your forearms.
Stay here for 5 cycles of breathing.
Downward facing dog
When you’re ready, raise yourself upright, flex your toes on your back feet, and step back Downward facing dog.
Stay here for two cycles of breathing, moving the pedals outward through the legs.
Standing forward bend
Bring your hands back inward to your feet Standing forward bend.
Mountain pose
Roll all the way until standing Mountain poseshoulders roll back and down.
Inhale to raise your arms to the sky, then exhale to dive back down Standing forward bend. inhale, Lift halfwayexhale, fold. Bring your hands back Downward facing dog.
Land your knees lightly on the mat, continuing to face the back of the mat. Repeat the following positions on the other side:’
- Thread the needle
- Lizard pose
- Half splits
- Head to knee position
- Seated twist
- Dove pose
closing
Once finished, sit down in a comfortable seat to close your clinic. Bring your hands together at the heart center and thank yourself for showing up on your mat today.
