Published May 21, 2026 09:48AM
Searching for a way to release tension and reconnect with your breath and being? We’ve got you. This 10-minute yoga practice provides a full-body stretch by blending gentle flowing movement with longer holds that deliver on strengthening. The combination helps ease stress and tightness, improve flexibility, and align your inner and outer worlds. You’ll create space in the body while also calming the nervous system and leaving yourself feeling lighter and more open.
10-Minute Yoga for a Full-Body Stretch
Though no props are necessary for this yoga practice, feel free to keep blocks or a bolster on hand for extra support.
Thunderbolt Pose
Come into a comfortable seated position, either cross-legged in Easy Pose or kneeling with your tops of the feet on the mat in Thunderbolt.
Take 3 full breaths here.
Seated Side Bend
With your next inhalation, reach your arms overhead. As you exhale, take your right hand to the mat alongside you and extend your left arm overhead as you lean to the side in a Seated Side Bend.
Inhale as you return to center before bending toward the left with your next exhalation. With your inhalation, return to center.
Seated Twist
With your exhalation, open your arms and twist your torso toward the right. Bring your left hand to your right knee and let your right hand land behind you.
Inhale as you come back through center and then exhale as you twist toward the left.
Seated Cow Pose
Inhale back through center and reach your arms overhead. Exhale as you land your hands on your thighs. With your next inhalation, lift your chin and ease your chest forward as you arch your back in Seated Cow Pose.
Seated Cat Pose
Exhale as you round your back and tuck your chin in Seated Cat Pose.
Repeat this pattern of movement 5 times, moving with the pace of your breath.
Downward-Facing Dog
Move through hands and knees position before tucking your toes and shifting your hips up and back in Downward-Facing Dog.
Stay here for 3 full cycles of breath, swaying your hips from side to side and bending your knees.
Standing Forward Bend
When you’re ready, walk your hands to meet your feet at the back of your mat in Standing Forward Bend. Catch opposite elbows and hang and sway here for 3 cycles of breath.
Halfway Lift
Inhale as you release your elbows and lengthen the spine in Halfway Lift.
Plank Pose
Exhale as you walk your hands forward and come into High Plank Pose.
Chaturanga
With the end of that same exhalation, slowly lower all the way down through Chaturanga and onto your belly.
Cobra Pose
Flip your feet so the tops are pressing into the mat and inhale as you start to straighten your arms any amount to lift your chest, chin, and heart in Cobra Pose. Exhale as you slowly lower down.
With your next inhalation, lift yourself back into Cobra Pose, then lower with your exhalation. Repeat this pattern of movement 3 times, moving with the pace of your breath.
Thread the Needle
When you’re ready, press up into hands and knees. Inhale as you reach your right arm toward the sky. Exhale as you cross your right arm under your chest and bring your right shoulder to the mat in Thread the Needle. Inhale your right arm back to the sky, exhale back into Thread the Needle.
Stay here for 3 cycles of breath.
When you’re ready, press your way back up to hands and knees and repeat on the opposite side.
Downward-Facing Dog
Come back through hands and knees and then exhale to Downward-Facing Dog.
Scorpion Dog
Inhale, sweeping your right leg high in Three-Legged Dog and then bend your knee and bring your heel toward your bottom in Scorpion Dog.
Low Lunge
Exhale and softly land your right foot between your hands and release your back knee to the mat in Low Lunge. Rest your hands on your right thigh and press your knee away from you. Stay here for 1 cycle of breath.
Inhale your arms overhead. Stay here for 1 cycle of breath.
Bring your hands to the back of your head and inhale as you take a slightly deeper backbend.
Exhale as you tuck your chin and bring your elbows together and tap your right knee. Inhale back into your backbend.
Repeat this cycle of movement 3 times with the pace of your breath.
Half Splits
With your next inhalation, reach your arms overhead. Exhale as you bring your hands to the mat to frame your right foot, come onto your right heel, straighten your leg, and shift your weight back slightly in Half Splits.
Stay here or walk your hands forward, allowing your torso to fold over your straight leg. Stay here for 3 cycles of breath.
When you’re ready, inhale to rebend into your right knee and exhale to step back to Downward-Facing Dog. Repeat Scorpion Dog, Low Lunge, and Half Splits on the opposite side, finishing in Down Dog.
Closing
Gently drop to your knees and come to a comfortable seat to close your practice. Stay here for 1-3 minutes, breathing into your body and integrating your practice and cultivated energy.
Inhale, reaching your arms to the sky, exhaling to bring your hands together at heart center. Thank yourself for making it to your mat for this 10-minute yoga practice—and for finding the time to take a full-body stretch.
