5 Minute Yoga ( FULL BODY STRETCH ) 30 Days Of Yoga
Neck rolls: Gently roll your head in a circular motion, forward 5 times, then backward 5 times.
Shoulder rolls: Roll your shoulders forward 5 times, then backward 5 times.
Stretches (1 minute each)
Cat-Cow: Start on your hands and knees with your wrists shoulder-width apart and knees hip-width apart. Inhale as you arch your back and look up (cow pose). Exhale as you round your back and tuck your chin to your chest (cat pose). Repeat 5-10 times. Opens in a new window instagram.com
CatCow yoga pose
Downward-Facing Dog: From your hands and knees, push your hips back and straighten your legs as much as comfortably possible. Keep your heels flat or slightly lifted if needed. Lengthen your spine and neck, and gaze between your legs. Hold for a few breaths. Opens in a new window www.ekhartyoga.com
DownwardFacing Dog yoga pose
High Lunge: Step one leg back with a bent front knee and a stacked ankle under your front shoulder. Reach your torso forward and rest your hands on the floor in front of your front shin, or on your thigh if needed. Feel the stretch in your back leg. Hold for a few breaths, then switch sides. Opens in a new window ekhartyoga.com
High Lunge yoga pose
Seated Twist: Sit on the floor with your legs extended in front of you. Bend your right knee and place your foot flat on the floor outside your left hip. Twist your torso to the right, placing your left elbow on your right knee. Look over your right shoulder. Hold for a few breaths, then switch sides. Opens in a new window www.yogajournal.com
Seated Twist yoga pose
Cool-down (30 seconds each)
Child’s Pose: Sit back on your heels with your toes together and knees wide apart. Lean forward and rest your forehead on the floor or a pillow. Breathe deeply and relax your arms alongside your body. Opens in a new window www.ekhartyoga.com
Child’s Pose yoga pose
Tips:
Breathe deeply and slowly throughout each stretch.
Listen to your body and don’t push yourself too far.
Modify the poses as needed to fit your limitations.
You can find video demonstrations of these stretches online for a more visual guide.
This is just a sample routine, and there are many other variations you can try. Remember, consistency is key, so aim to do some form of yoga stretching regularly for the best results.