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Yoga In Pajamas: Full-Body Relaxing Yoga Stretch For Flexibility (All Levels)

Laura Finch on August 13, 2021
Laura is a yoga teacher who completed 200 hours of training.

Feeling tight and tired? Then this short yoga stretch is exactly what you need.

We're going to move slowly, stay close to the ground and focus on opening the hips, chest, and sides of the body.

This yoga sequence is suitable for all levels. However, if you're a complete beginner, you might want to use a pair of yoga blocks to make some poses less straining.

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Download A FREE Printable Of The Relaxing Yoga Stretch For Flexibility

yoga stretch printable preview

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Full-Body Relaxing Yoga Stretch: FAQ

Let's start with quick FAQs.

If you have some specific questions about this flow, let me know in the comments below ๐Ÿ‘‡

Step-By-Step Instructions

Let's start!

1-2. Cat-Cow

cat-cow
  • Start in a tabletop position on your hands and knees.
  • Stack your shoulders over your wrists, and your knees are under your hips. Keep your spine neutral and gaze at the floor.
  • Inhale, drop the belly and lift your chest and tailbone, creating a U-shape in your spine. Gaze up without cranking your neck (Cow Pose).
  • Exhale, contract your abdominals, round your spine, and gently tuck your chin to the chest, reversing the curve of the spine (Cat Pose).
  • In case of wrist pain, do the pose on your forearms.

3. Child's Pose With Optional Prayer Hands

child's pose variations
  • Return to a neutral tabletop position on your hands and knees.
  • Draw your big toes together and widen your knees and thighs to the outer edges of your mat.
  • On an exhale send your sit bones back to your heels and lay your torso between the thighs until your forehead touches the ground.
  • Keep your arms extended forward, palms face down, for an opening in your shoulders. I prefer pressing my hands into prayer and bringing them behind my head for an extra stretch in my triceps.
  • If you have a hard time sitting on your heels, place a thin bolster, a cushion or a rolled yoga blanket between the calves and the back of the thighs. As an option, you can also sit on a yoga block.

4. Child's pose With Thread The Needle

child's pose with thread the needle
  • From Extended Child's Pose, slide right left arm underneath the left, palm facing up, and rest your right shoulder on the mat.
  • Turn your head and gaze to the left.
  • Relax your whole body and breathe.
  • Hold for at least three-five breaths and switch sides.

5. Sphinx

Sphinx
  • Lie on your mat face-down with legs extended.
  • Lift yourself on your elbows with forearms parallel to each other and spread through your fingers.
  • Align your shoulders over the elbows and start pressing into your hands and forearms as you lift your chest off the ground.
  • Engage through your legs and press the pubic bone into the floor to protect your lower back.
  • Keep your elbows tight to your body and drive your shoulderblades down.
  • Stay open through your chest.

6. Supine Side Stretch

Supine Side Stretch
  • From Sphinx, turn your right forearm to the left so your right palm is facing the left side of your mat.
  • Roll onto your right side, stacking your hips and feet on top of each other.
  • Your shoulder will probably lift up a bit - no worries, this will help you feel a deeper stretch in your right side.
  • To go even deeper, press into your right hand and lift the elbow off the mat, straightening your right arm.
  • Return to Sphinx and repeat on the other side.

7. Low Lunge

low lunge with and without blocks
  • Return to a neutral tabletop position.
  • Step your right foot forward between your hands.
  • Stack your right knee over your front heel and make sure it isn't leaning to the right or left.
  • Lower your left knee onto the floor. You can keep your left foot tucked or place the top of the foot onto the mat. You should feel a gentle stretch in your left hip and thigh.
  • Square both hipbones to the front of the mat.
  • In this particular yoga flow, I like to keep my hands on the mat or on yoga blocks rather than lift them overhead.
  • If you have sensitive knees, you might want to pad your back knee with a yoga blanket. Or simply fold your yoga mat in two.

8. Half Splits

half splits with or without blocks
  • From Low Lunge, start to shift your hips back until they stack over your left knee.
  • Flex your right foot and start straightening your leg to the point you feel the stretch but you're not in pain.
  • Keep your hips squared toward the front of the mat.
  • If flexibility allows, start walking your fingertips forward, leaning your torso over your right leg.
  • Make sure to keep a straight spine as you do so and draw your shoulderblades down your spine.

9. Side Lunge With Chest Opener

Skandasana variations
  • Return to Low Lunge and place your hands to the left side of your front foot.
  • Turn your torso to the left, moving into your Side Lunge or Skandasana. Keep your right foot planted flat on the mat or lift on the balls of the foot.
  • Your left leg should remain straight with toes pointing up.
  • Engage your right glute to open through your right hip and stay lifted with your chest.
  • If you lack flexibility, this is a great moment to use your yoga block under your bum for extra support.
  • For extra upper body stretch, place your right hand on the mat inside your right knee.
  • Inhale and raise your left arm up to the sky, opening through your chest.
  • If comfortable for the neck, gaze up at your top arm.

Repeat steps 7-9 on the other side.

10. Reverse Table Top

Reverse Tabletop
  • Begin in a seated position with your legs extended.
  • Bend your knees and put your feet flat on the floor about hip distance apart.
  • Lean back slightly with your torso and place your palms behind you with the fingertips spread and pointing towards your body.
  • Press into your hands and feet. Breathe in and lift your hips up so that they're in line with your knees and shoulders.
  • Make sure to keep your knees hip-width apart; don't let them cave in or splay to the sides.
  • Avoid locking your elbows. To do this, keep a small bend in your elbows while you're in the pose.
  • Keep your neck in line with your spine or let it drop back if that's comfortable.
  • You can rock slightly back and forth for an extra stretch in the front of your thighs.

11. Seated Forward Fold

Seated Forward Fold
  • Begin in a seated position, spine tall, and legs extended in front of you (Staff pose). Keep your feet flexed toward your body. Bend your knees slightly.
  • Inhale as you sweep your arms to the sides and overhead, palms facing inward. Keep the arms parallel with the ears.
  • Start hinging at your hips and leaning forward as you breathe out.
  • Place your hands as far as you can reach โ€“ knees, shins, ankles or balls of your feet while keeping the spine long.
  • Contract your abdominal muscles to maintain the stretch and gaze at your legs.
  • You should feel no stretch behind the knees, only in the calves and hamstrings. If you feel sensations in your knees, bend them a little bit more.
  • Don't hunch your shoulders. Keep the chest open and lead with your heart when folding forward.

12. Supine Cactus Arms (with optional blocks)

  • Take your blocks (optional) and lie on your back with your knees bent.
  • Take a block in each hand and raise your arms overhead. Don't let your arms touch the ground, let them hover a few inches off the mat.
  • On an exhale, start bending your elbows and moving them down lower until they are more or less leveled with your shoulders.
  • Press your elbows away from you and squeeze your shoulder blades together, opening through your chest.
  • Don't let the lower ribs protrude. To prevent that, stay engaged through your abdominal muscles.
  • Inhale and lift your arms overhead.

13. Reclined Pigeon

Reclined Pigeon
  • Stay on your back with your knees bent.
  • Lift your right foot and place your right ankle against your left thigh.
  • Be mindful of your left leg - keep your left knee pointing straight up. Engage your right glude to open through your right hip.
  • If that's enough of a stretch, stay right here. Otherwise, lift your left foot and bring it closer to the chest. Make sure your right knee keeps opening to the side.
  • You can wrap your hands around the left thigh or a shin to help bring the leg closer to you.
  • I personally like to engage my left foot to open the right hip and let my arms rest by my sides.

14. Supine Twist

Supine Twist
  • From Reclined Pigeon, lower your left foot back onto the mat (if you had it lifted) and come into Reclined Twist/Supta Matsyendrasana โ€“ the variation you prefer.
  • In the photo, I'm keeping my right ankle in the same position and release my legs to the left while I gaze to the right.
  • Stretch out your arms to the sides or keep them in the Cactus position.
  • Try to keep both of your shoulder blades touching the mat.

Repeat steps 13-14 on the other side.

15. Corpse Pose

Corpse pose
  • Release your legs long onto the mat and bring the hands alongside your body.
  • Relax your whole body and breathe naturally.
  • Stay for about 10 full breaths or as long as needed.

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