The Great Yogic Stretch

Reset your body and mind with deep, intense stretching.

Need to relax and restore your energy? This restorative practice unloads your tissues and your worries through deliberate relaxation, deep, intense stretching, breathing and a healthy serving of sweet savasana. Repeat the entire sequence twice for 20 to 30 minutes for a practice that will get you ready for whatever’s next.

01 – Tadasana, Mountain Pose

02 – Uttanasana, Standing Forward Fold (Variation)

03 – Prasarita Padottanasana, Wide-legged Forward Fold

04 – Adho Mukha Svanasana, Downward-facing Dog

05 – Balasana, Child’s Pose (Extended)

06 – Balasana, Child’s Pose with Side Stretch (Variation)

07 – Balasana, Resting Child’s Pose (Pull Arms Back)

08 – Setu Bahnda Sarvangasana, Bridge Pose

09 – Viparita Karani, Legs Up the Wall

10 – Ananda Balasana, Happy Baby Pose

11 – Savasana, Corpse Pose

12 – Virasana, Seated Hero Pose

13 – Parivrtta Virasana, Twisting Hero Pose

14 – Dandasana, Staff Pose

15 – Janu Sirasana, Head-to-knee Pose

16 – Marichyasana 3, Straight-leg Seated Twist

17 – Baddha Konasana, Cobbler Pose

w Sit with the bottoms of your feet together and your knees out to the sides.

w Inhale, press your feet together strongly, and pull your heels toward you slightly as you lift your sternum and lengthen your spine.

w Roll your inner thighs and groin open, and tuck your tailbone to create a neutral pelvis.

w Exhale and fold forward, lengthening your sternum toward your toes.

18 – Hindolasana, Seated Half Pigeon

19 – Pascimottanasana, Forward Bend

20 – Supta Baddha Konasana, Reclining Cobbler Pose

21 – Urasijanvasana, Single Knee to Chest Pose

22 – apanasana, Double Knees to Chest Pose

23 – Supta Padangusthasana, Reclining Hand to Toe Pose

24 – Parivrtta Supta Padangusthasana, Knees Bent, Twisted Reclining Hand to Toe Pose

25 – Savasana, Corpse Pose

26 – Sukhasana with Samana Mudra, Easy Seated Pose Meditation

The Great Yoga Stretch

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Photo and video credits: Mark Kuroda,
Model: Jon Li, yoga student