Let's Stretch It Out!

Last updated: June 2026 · 3 min read

Stretching matters more than most people give it credit for. As you build muscle, those muscles tighten — which is why stretching helps you recover faster and move more freely. Yoga is one of the best ways to do it.

All levels  |  About 6 minutes  |  No equipment

Why You'll Love Yoga

• Your body weight is all the resistance you need to strengthen and sculpt head to toe.
• It's ideal cross-training: it loosens tight muscles, increases range of motion, and improves balance and alignment.
• It's good for body and mind — yoga boosts energy while building focus, awareness, and patience.

How Yoga Works

A complete yoga workout uses six types of poses, each with its own benefit:

• Standing poses build strength and stamina.
• Balancing poses improve balance and focus.
• Forward bends stretch the back and hamstrings.
• Back bends open the chest and improve breathing.
• Twists aid digestion and tone the abs.
• Inversions boost circulation, leaving you calm but energized.

The routine below takes one pose from each group, with an easier modification for newcomers. Do each once, in order.

1. Warrior II (standing pose)

Targets: Strengthens butt and thighs; stretches hips

• Stand with legs 3 to 4 feet apart, right foot turned out 90°, left foot turned in slightly.
• Bring hands to hips, relax your shoulders, then extend your arms out to the sides, palms down.
• Bend the right knee to 90°, keeping it over the ankle. Gaze out over your right hand and hold for 1 minute.
• Switch sides and repeat.

Make it easier: Keep your hands on your hips and don't bend as deeply — focus on lengthening the spine.

2. Tree (balancing pose)

Targets: Stretches and strengthens butt, thighs, calves, ankles, chest, and shoulders; improves balance

• Stand with arms at your sides.
• Shift your weight onto the left leg and place the sole of your right foot against your inner left thigh, hips facing forward.
• Once balanced, bring your hands together in front of your chest, prayer position.
• On an inhale, extend your arms overhead, palms facing each other. Hold for 30 seconds.
• Lower and repeat on the other side.

Make it easier: Rest your right foot against your inner left ankle with toes on the floor for balance. As you get stronger, move it up to the calf.

3. Downward Dog (partial inversion)

Targets: Stretches hamstrings and calves; strengthens shoulders

• Begin on all fours, pressing your spread fingers firmly into the floor.
• Lift your knees off the floor and raise your tailbone toward the ceiling.
• Straighten your legs by shifting your thighs back and pressing your heels toward the floor.
• Press your shoulders down and keep your head between your arms. Hold for 1 minute.

Make it easier: If your hamstrings are tight, keep your knees slightly bent or pedal your feet, alternating heels toward the floor.

4. Wide-Legged Forward Fold (forward bend)

Targets: Strengthens thighs; stretches hamstrings and calves

• Stand with feet 3 feet apart, hands on hips.
• Inhale, then exhale and hinge forward from the hips until your chest is parallel to the floor, hands under your shoulders.
• Exhale, bend your elbows, and lower your head toward the floor, palms pressing down. Hold for 1 minute.

Make it easier: Rest your head on a yoga block or a folded towel.

5. Bridge Pose (back bend)

Targets: Stretches chest and thighs; extends the spine

• Lie on your back with knees bent, directly over your heels.
• Place your arms at your sides, palms down. Exhale and press your feet into the floor as you lift your hips.
• Clasp your hands under your lower back, press your arms down, and lift your hips until your thighs are parallel to the floor, drawing your chest toward your chin. Hold for 1 minute.

Make it easier: Place a stack of pillows under your tailbone for support.

6. Seated Spinal Twist (twist)

Targets: Stretches shoulders, hips, and back; tones the abs; strengthens obliques

• Sit on the floor with your legs extended.
• Cross your right foot over the outside of your left thigh and bend the left knee, keeping your right knee pointing up.
• Place your left elbow on the outside of your right knee and your right hand on the floor behind you.
• Twist right as far as you can from the abdomen, keeping both sides of your butt on the floor. Hold for 1 minute.
• Switch sides and repeat.

Make it easier: Keep your bottom leg straight and both hands on the raised knee. If your lower back rounds, sit on a folded blanket.

One tip for every pose: keep your jaw soft and your shoulders away from your ears, even when you're working hard. The more you relax, the more your muscles release — and the deeper the stretch.