First full-body stretch in 15 minutes
A sequence for beginners, mostly on all fours and lying on your back, that stretches the back, hips, backs of the thighs and abdomen in turn.
- About 15 min · 8 exercises
- Home (mat)
- Mat, towel and cushion
Suitable for: Beginners
Opens step 1 in the 3D studio. Come back here and use “Next” to move to each following step.
1 · about 2 minCat Stretch
Slowly round and return the back in time with your breath.
Next: Supported Child's Pose
2 · about 2 minSupported Child's Pose
It is fine to open the knees. Place a cushion under the forehead.
Next: Prone Press-Up on Forearms
3 · about 1.5 minProne Press-Up on Forearms
With the elbows under the shoulders, lift the chest forward and long.
Next: Single Knee-to-Chest
4 · about 2 minSingle Knee-to-Chest
Bring one knee at a time towards the chest. Both sides.
Next: Supine Towel Hamstring Stretch
5 · about 2 minSupine Towel Hamstring Stretch
Hold the towel long; it is fine to bend the knee slightly. Both sides.
Next: Supine Figure-Four Stretch
6 · about 2 minSupine Figure-Four Stretch
Keep the lower foot on the floor. Both sides.
Next: Supine Knee Roll
7 · about 2 minSupine Knee Roll
With the knees together, slowly lower them to each side.
Next: Seated Butterfly Stretch
8 · about 1.5 minSeated Butterfly Stretch
You can also do this with your back resting against a wall.
Points to keep in mind
- It is fine to start with the easier option given in each lesson.
- As a guide, hold each position for about 20 to 30 seconds and keep breathing.
About this programme
Times are a rough guide and do not set a number of repetitions or an intensity. The 3D is a schematic model for checking movement. If you have pain, numbness or concerns about your health, do not do these; speak to a doctor or other healthcare professional, or your instructor.
Sources, review and revision policy