Β Flexibility Easy Stretch Yoga FlowΒ
1. Seated Breathing (1-2 min)
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Sit comfortably with a straight spine.
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Inhale deeply through the nose, exhale through the mouth.
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Focus on your breath and relax your shoulders.
2. Neck & Shoulder Rolls (1-2 min)
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Gently roll your neck in circles, both directions.
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Shrug and roll your shoulders back and forward.
3. Cat-Cow Stretch (1-2 min)
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Start on hands and knees (tabletop position).
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Inhale: Arch your back, lift your chest (Cow Pose).
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Exhale: Round your spine, tuck your chin (Cat Pose).
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Repeat smoothly.
4. Downward Dog (1-2 min)
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Lift hips up and back, straighten legs as much as comfortable.
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Press heels toward the mat and relax your neck.
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Pedal your feet for a deeper hamstring stretch.
5. Low Lunge with Side Stretch (1 min per side)
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Step one foot forward, lower the back knee.
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Raise one arm up and stretch to the opposite side.
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Hold, then switch sides.
6. Seated Forward Fold (2 min)
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Sit with legs extended, reach forward toward toes.
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Keep your spine long and breathe deeply.
7. Butterfly Stretch (1-2 min)
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Bring soles of feet together, let knees drop open.
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Hold feet and gently fold forward for a deeper stretch.
8. Supine Spinal Twist (1 min per side)
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Lie on your back, hug one knee in, and twist it across your body.
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Extend the opposite arm and gaze toward it.
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Repeat on the other side.
9. Happy Baby Pose (1-2 min)
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Grab the outsides of your feet, open your knees wide.
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Gently rock side to side.
10. Savasana (Final Relaxation – 2-3 min)
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Lie on your back, arms relaxed at your sides.
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Close your eyes, focus on your breath, and let go of any tension.
