Here’s a relaxing and rejuvenating Total Body Yoga: Deep Stretch sequence—perfect for releasing tension, increasing flexibility, and giving your whole body some love 🧘♀️💖 Whether after a long day or post-workout, this flow will melt you into bliss.
🌿 Total Body Yoga | Deep Stretch (30–40 min)
Level: All levels | Props (optional): Yoga blocks, strap, blanket
🔹 1. Child’s Pose (2–3 min)
Start in a wide-knee Child’s Pose. Stretch arms forward or rest them beside your body. Focus on long, slow breaths.
🔹 2. Cat-Cow (1–2 min)
Move to hands and knees. Inhale: arch your back (Cow). Exhale: round your spine (Cat). Repeat slowly to warm up the spine.
🔹 3. Downward-Facing Dog (2 min)
Lift your hips. Bend your knees generously. Pedal the heels to stretch calves and hamstrings.
🔹 4. Low Lunge with Quad Stretch (3 min each side)
Step your right foot forward. Lower your left knee and reach back for your left foot with your hand or a strap (optional). Stretch hip flexor and quads. Switch sides.
🔹 5. Half Split / Ardha Hanumanasana (2 min each side)
From low lunge, shift hips back, straighten front leg, flex the foot. Deep hamstring and calf stretch.
🔹 6. Seated Forward Fold (3–5 min)
Sit with legs extended. Hinge at the hips and fold forward gently. Use a strap around feet if needed. Keep breath steady.
🔹 7. Butterfly Pose (2–3 min)
Bring soles of feet together, knees wide. Hold feet, lengthen spine, then fold forward. Opens hips and inner thighs.
🔹 8. Wide-Legged Seated Fold (3–4 min)
Legs wide apart. Flex feet. Fold slowly toward the center. Option: Walk hands to each leg for side body stretch.
🔹 9. Supine Spinal Twist (2 min each side)
Lie on your back, hug knees in. Drop them gently to the right, extend arms in a T-shape. Look left. Breathe. Repeat other side.
🔹 10. Legs Up the Wall (5–7 min)
Scoot your hips near a wall, swing legs up. Let arms relax by your sides. Soothes the nervous system and refreshes circulation.
🔹 11. Savasana (5+ min)
Lay flat, arms relaxed. Let your whole body melt. Focus on your breath, or simply rest.
💖 Optional Affirmation:
“I give my body the space to soften, stretch, and restore.”
Would you like this turned into a printable or digital yoga sequence card? I can design it with soft visuals and calming vibes 🌸✨
