20 minute full body yoga stretch

These poses will open up your whole body toàn thân, increase blood flow, and make you feel stronger in no time.


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For many, yoga is a path lớn physical health. A solid, consistent practice can improve sầu your strength, flexibility, coordination—& even your mental well-being. While all of these benefits are appealing, it can be difficult khổng lồ know how khổng lồ start your own practice. This is especially true if you"re not comfortable going to lớn a studio.

The image of yoga on social truyền thông can be incredibly daunting. Some of the most popular yoga ambassadors are praised for doing acrobatic stunts & complicated stretches (which is awesome for them!). But because of that, sometimes people assume yoga is only for those who are super athletic or flexible—or who are of a certain body shape and/or race.

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Know that yoga can be done by anybody given the proper modifications. And it can also be practiced in the comfort of your own trang chính. The poses below are some of the most comtháng positions you"ll find in yoga flows, whether you"re in a class or at home page. Get familiar with these essential moves (along with their modifications) so when you do hop inkhổng lồ a flow, you can be confident that you"re getting a good workout.

Equipment: yoga mat (go here for our favorites)

Hold Time for Each Position: 5-10 breaths


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This pose—one of the most common in yoga—is an excellent morning stretch. You"ll open up the shoulders, hamstrings, and calves as well as the arches of your feet. Down dogs also help lớn strengthen your shoulders và upper back. And by bending so that your heart is over your head, you"ll increase blood flow to lớn the brain—a great way lớn kickstart alertness in the early morning hours.

How lớn do it: Start in a tabletop position with your hands beneath your shoulders và your knees beneath your hips. Inhale. Exhale and lift your knees off the floor, positioning your butt toward the ceiling. Contract your thighs. Reach your heels to the floor và straighten out your knees as much as you can without locking them up. Press through your fingertips và keep your head between your arms.

Modifications: If you have sầu difficulty opening your shoulders, raise your hands up on blocks or a chair.


This restorative sầu yoga pose is a great shoulder opener & can be used to lớn rest in between more difficult positions. Come baông xã khổng lồ it any time—but don’t idle. You want khổng lồ feel lượt thích you"re reaching out toward the opposite kết thúc of the room for maximum benefits.

How to bởi vì it: Start in a tabletop position. Touch your big toes together. Then sit back on your heels & put your torso on your thighs. Place your arms straight in front of you with your palms facing the floor.

Modifications: If it’s painful for you to sit over your heels, fold a blanket or towel & place it in between the baông chồng of your thighs & calves.


If you want flexible hips and strong legs, lunge positions are where it’s at. High lunge and Warrior 1 are especially good for opening the front of the hip flexors as well as the shoulders.

How lớn do it: Start by standing over the long side of your mat. Rotate your hips & torso toward your right foot. Inhale. Exhale & bover your right knee to lớn 90 degrees as you sink your hips toward the ground. Make sure you keep your right knee in line with your right ankle as you feel the stretch in your groin. Keep your left leg strong. Raise your arms overhead. Be careful not lớn overarch your back. Repeat on the other side. For Warrior I, the position is the same except your baông chồng foot is planted on the floor, nearly parallel lớn the front of your mat. This creates more external rotation in the hips.

Modifications: If you’re having trouble getting your front knee lớn a 90-degree angle, put your hands on your hips. This helps you khổng lồ focus on the power of your legs. If your front leg is fatigued, bover your left knee & bring your left leg lớn the floor. From here you can even bring your hands to lớn the floor lớn lessen lớn the intensity.


This standing pose stretches your hips, hamstrings, calves, chest, shoulders và your spine. It"s also great for strengthening your knees, quads, & ankles.

How to do it: St& over the long side of your mat. Raise your arms parallel lớn the floor & keep your palms facing down. Face your right foot and angle it to lớn the front of your mat. The left foot should be at a 90-degree angle khổng lồ the right. Both heels are in line with each other. Take a deep breath in as you face the right leg. Exhale & extkết thúc your torso over your right leg, bending from the hip joint. Rotate your torso to the left và rest your right h& on your right shin, ankle or the floor on the outside of your right foot. Reach your left arm toward the ceiling & make sure that both shoulders are in one line. Keep your head in a neutral position by softly gazing up at your left hvà. Repeat on the other side.

Modifications: Reaching the floor can be really challenging. If you want to challenge your flexibility a bit more but can’t quite touch the ground, use a blochồng.


This pose is known for increasing strength và stamimãng cầu, particularly in the legs và arms. Fun fact: All of the warrior poses (or Virabhadrasana in Sanskrit) is named after an incarnation of the Hindu deity, Shiva. This incarnation is a warrior who was said lớn have sầu a thous& heads, a thousand clubs, và was always wearing a tiger’s skin. Embody this fierceness when you enter Warrior II and see how you feel afterward!

How to lớn vày it: St& nice & tall over the long side of your mat. Take up space; your feet should be about 3-4 feet apart. Lift your arms until they are parallel to lớn the floor, palms facing the floor. Turn your right foot khổng lồ face the front of the mat và angle your left foot 90 degrees. Bover your right knee until it’s directly over your right ankle. Try to lớn get your left thigh as parallel khổng lồ the floor as possible. Hold your gaze over your right hand. Step baông xã và repeat on the other side.

Modifications: If you’re having trouble holding this pose, grab a chair and position it to lớn face the outside of the front knee that you’re going to bover. As you bend the knee, slide the chair beneath your thigh for tư vấn.


Doing Mountain Pose might feel at first like you’re just standing. But when performed intentionally, it’s a great way lớn rest between poses & improve sầu your posture. It can even firm up your abs and butt!

How lớn vì it: Stvà with your big toes touching and your heels slightly apart. Lift and spread your toes, then place them on the floor. Rock bachồng & forth, then side-to-side. When you’re done exploring your balance, come to lớn a standstill. Contract your thigh muscles and lift your kneecaps. Imagine a line of energy traveling up from your toes lớn your head. Pinch your shoulder blades together then pull them down. Raise your sternum to the ceiling without raising your lower ribs. Arms are by your sides with your palms facing the front. Your head should be in line with your spine. Maintain a soft gaze.

Modifications: A great way to lớn kiểm tra your alignment is to lớn vị this pose against the wall. (Just don’t lean the bachồng of your head on the wall. That will compromise your nechồng position.)


Cat/Cows can be a fun way khổng lồ warm up the spine. These are great khổng lồ prep for more difficult baông chồng bends and lớn release căng thẳng. If you’re feeling silly, add some animal noises.

How to bởi vì it: Start in the tabletop position with your hands beneath your shoulders và your knees beneath you hips. Your spine & head will begin in a neutral position. Inhale. Exhale & enter cat: Round your spine to the ceiling & gently release your head toward the floor. Inhale và enter cow: Lift your chest, head và butt khổng lồ the ceiling and be careful not to lớn over strain the neck. Instead of holding each pose for 5 lớn 10 breaths, oscillate between these two positions 5 to 10 times going at your own pace.

Modifications: If you are experiencing wrist pain, you can vày these positions from your forearms. For achy knees, a folded pillow can add some cushion. And if your neck is bothering you, keep your neông xã in a neutral position throughout the movements.

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Bridges are awesome glute strengtheners and a great way to open up the chest and shoulders. They are a precursor to lớn the wheel pose, which will have you baông chồng bending in an upside-down “U."

How to lớn bởi vì it: Start by lying on your bachồng with your feet on the ground and knees pointed toward the ceiling. Bring your heels as cthua lớn your butt as possible. Inhale. Exhale & squeeze your glutes & lift your heinie off of the floor. Keep your knees over your ankles. Clasp your hands beneath you & stay on the tops of your shoulders. Pinch your shoulder blades together and hold.

Modifications: If holding your pelvis up is too hard, place a bloông chồng beneath your sacrum (lower back) and rest there.


The last of the three Warriors, this one is especially demanding on balance and coordination. It’s great lớn strengthen the ankles, legs, & the muscles in the upper bachồng.

How khổng lồ vày it: Stand with a pair of blocks in front of your feet. Inhale. Exhale and reach for the blocks. Inhale and as you exhale, extend your right leg & try khổng lồ keep your spine và leg in one line. Actively press through the heel. As you feel comfortable you can also raise your arms in front of you until they are in alignment with your right leg. This will strengthen your upper back. Hold. Repeat on the other side.

Modifications: If you are using blocks, make sure they"re at a height that allows your legs and back to be in one line. You can also use a wall for assistance to understvà where that baông chồng leg should end up. Stvà in front of the wall about a leg"s distance away. When you raise that leg, press the heel into lớn the wall lớn maintain the balance and alignment.


Want more flexible hamstrings & a healthy spine? Try forward folds. In this variation you’ll be on the floor, so you won’t get as much of a head rush lượt thích you might in a standing version.

How khổng lồ vì it: Sit on your mat with your legs straight in front of you. Keep your hands on the ground by your hips as you actively press your heels forward and descend your thighs into the floor. Take a deep inhale. As you exhale, lean forward from the hip joints. If you can, you can grab your big toes or the outside of your feet. Never force your toàn thân khổng lồ go too far. Just observe where your body is at today.

Modifications: For added tư vấn in this pose, place a folded blanket under your butt. If your hamstrings are tight, loop a strap around your feet instead of trying lớn reach for them. If you are really tight, roll up a blanket & place them under your knees.


This position stretches the groin, thighs, torso, and shoulders. Because you’re standing on one leg, it also challenges your ability to balance. If you’re feeling particularly “unbalanced” in your life, this pose might help you to refocus and center yourself.

How khổng lồ do it: Begin standing on your mat with your arms by your sides (i.e. Mountain Pose). Shift your weight onto your right foot and lift your left off the ground. Grab your left foot and place it lớn the inside of your right leg. Avoid placing it directly on the knee. Above or below the joint is fine. Stare at an unmoving point in front of you & bring your arms lớn a prayer position at the center of your chest. Depending on how flexible you are, you might be able to lớn get lớn this position without grabbing your foot. Raise your arms overhead if you want an extra balance challenge. Repeat on the other side.

Modification: For many people, the goal of this pose is to lớn be able lớn bring your foot khổng lồ the inside of the standing thigh. If that’s a struggle, it’s OK khổng lồ place that foot on the inside of the standing calf or ankle. You can also rest the toes of the raised foot on the floor for added support. For even more assistance, try doing this position with your baông chồng khổng lồ the wall or try resting one hand on a chair placed by the side of the standing leg.


Pigeon Pose is excellent for increasing hip mobility. This is a particularly good stretch if you find yourself sitting for long periods at a time. Depending on how tight you are, it can feel very intense. Go slowly và explore the position.

How to lớn vị it: Start in downward dog. Shoot that right leg bachồng behind you & bring your right knee toward your right wrist (or as far as you can). Rotate your right foot toward your left arm. Rest that right leg on the ground with your shin either perpendicular to the front of the mat (making a 90-degree angle) or pointed more toward your groin (more of a 45-degree angle). Adjust yourself to make sure you’re not putting too much pressure on the right knee. You can keep your hands on the ground by your sides or you can reach ahead of the shin that’s on the ground. To increase the intensity, extkết thúc the left leg straight behind you. Gently return to the tabletop position & repeat on the other side.

Modifications: To lessen the intensity of the stretch, move your shin closer lớn your groin. If your pelvis is far away from the floor, it’s going to be hard to really let go in this stretch. If that’s you, grab a block or a rolled blanket and place it under your pelvis for tư vấn. You can also rest your arms on blocks in front of you if you feel like reaching the floor is too much.


This regal-sounding pose will have you standing taller and more energized. It’s great for aligning the spine, stretching the shoulders, hips, và nechồng, as well as stimulating the digestive sầu organs.

How to vì it: Start sitting on your mat with your legs straight in front of you. Bover your knees và have your feet flat on the ground. Slip your right foot under your right leg until your left foot meets your right hip. Then place the outside of your left leg on the floor. Take your right foot & place it closer to the outside of your left hip. Your right knee will be pointed towards the ceiling. Inhale. Then as you exhale twist your torso to the inside of your right thigh. Keep your right hand behind your sit bones for support. Place your left arm on the outside of your right leg, just below the knee. Twist your torso to lớn your right thigh as you press your right thigh into your torso. Look over your right shoulder. As you breathe lift the sternum & stay tall in the torso. Try to lớn twist a little bit more every time you exhale. Repeat on the other side.

Modifications: If it’s challenging to lớn get your torso cthua kém to lớn the inner thigh, use a wall for assistance. Start with your baông xã facing the wall with about a foot’s distance in between. As you twist, reach baông chồng for the wall. Your elbow should be nearly straight (not fully locked out). If you have long arms, move farther away from the wall as to lớn avoid jamming your shoulder. Once you reach the wall, push away from it khổng lồ deepen the twist. Make sure khổng lồ keep your torso long và upright.