18 Min Yoga Full Body Stretch for Muscle Soreness
Welcome to an 18-minute full-body yoga stretch designed to ease muscle soreness and promote relaxation. This gentle flow invites you to modify or skip poses as needed, ensuring a comfortable experience for all.
Throughout the practice, you'll focus on releasing tension in your glutes, lower back, hips, and hamstrings, while also engaging in twists, cat-cow variations, and a gentle heart opener. The session concludes with soothing neck and wrist stretches, leaving you feeling refreshed and renewed.
What this class works on
- Benefit
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Flexibility For increasing range of motion and lengthening muscles.Relaxation For stress relief, calming the nervous system, and promoting rest.
- Focus Area
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Full Body A well-rounded practice that engages and stretches all major muscle groups.Hips Workouts with an emphasis on hip-opening poses to release tension and increase mobility.Hamstrings Designed to safely increase flexibility and length in the back of the legs.Shoulders Focuses on releasing tension and improving the range of motion in the shoulders and neck.Lower Back For strengthening supporting muscles and gently relieving lower back pain and stiffness.Upper Back To target posture, release tension between the shoulder blades, and open the chest.Legs & Glutes To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
- Pace
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Gentle A slow, soft, and mindful practice with an emphasis on relaxation and gentle movement.
- Pose Type
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Forward Bends A practice focused on forward folds for calming the mind and stretching the entire back body.Twists Features twisting postures to aid digestion, detoxify, and improve spinal mobility.Hip Openers A popular category focused on releasing stored physical and emotional tension from the hips.
- Props
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No Props A practice that can be done with just your mat; no extra equipment required.
Poses in this class
- Reclining Spinal Twist Supta Matsyendrasana. A gentle supine twist, bringing one knee across the body.
- Happy Baby Pose Ananda Balasana. A supine pose where the knees are drawn to the armpits while holding the feet, opening the hips.
- Cat-Cow Pose Marjaryasana/Bitilasana. A gentle, flowing sequence between a rounded spine (Cat) and an arched spine (Cow) on all fours.
- Extended Puppy Pose Uttana Shishosana. A cross between Child's Pose and Downward-Facing Dog, stretching the spine and shoulders.
- Sphinx Pose Salamba Bhujangasana. A gentle backbend on the forearms, a modification of Cobra Pose.
- Child's Pose Balasana. A restful pose where you sit back on your heels and fold your torso forward, resting your forehead on the floor.