Published June 4, 2026 06:13AM
On certain days, a full-body stretch is all that’s needed to clear the clutter and bring you back to yourself. This 15-minute yoga practice offers exactly that.
Gentle and close to the ground, the following flow is designed to feel like a reset button for your body and mind. With easy, circular movements and simple stretches, it gives you space to step away, soften, sync with your breath, and come back feeling a little more like yourself.
15-Minute Yoga for a Full-Body Stretch
No props are necessary for this practice although a set of blocks or block-like props can provide extra access and support.
Child’s Pose
Begin in Child’s Pose by kneeling on the mat and shifting your hips back toward your heels and taking your bent knees hip- to mat’s-width distance apart. Send your arms out in front of you.
Stay here for 1-2 minutes.
Broken Wing
When you’re ready, press into your hands from Child’s Pose and pull your body forward so you’re lying on the front side of your body. Place your left hand beneath your left shoulder and reach your right arm straight out to the side, palm facing down.
Kick your left heel toward your seat, roll onto the front of your right shoulder, and step your left foot outside of your right leg in Broken Wing.
Stay here for 6 cycles of breath.
Resting Half Frog
Slowly unwind, returning the front side of your body to the mat. Stack your hands and rest your forehead on top, elbows bent out to the sides. Draw your left knee out to the left side and let it rest on the floor in Resting Half Frog.
Stay here for 3 cycles of breath.
When you’re ready, extend your left leg straight come back through center. Repeat Broken Wing and Resting Half Frog on the opposite side.
Dynamic Cobra Pose
Extend your right leg straight. With your hands placed wide and off the edges of the mat, tent up onto your fingertips, elbows pointed toward the sky.
With your next inhalation, press into your fingertips and the tops of your feet and lift your chest in Cobra Pose. Exhale as you melt back down to the mat.
Inhale back up to Cobra, and with your exhalation, dip your left shoulder and look toward the right.
Inhale back to Cobra. Exhale dip your right shoulder and look left.
Come back through center before lowering yourself all the way to the mat.
Child’s Pose
Push yourself up through hands and knees and back to Child’s Pose.
Stay here for at least 2 cycles of breath.
Thread the Needle
Press into your hands to come back to hands and knees. Inhale as you extend your right arm toward the sky, exhale as you thread your right arm beneath your chest and left arm as you come onto your right upper arm and shoulder. Your left palm can either stay where it is or crawl forward toward the front of the mat.
Stay here or free free to straighten your left leg and step your left toes behind you. You might possibly even kick your toes and leg off the ground.
Stay here for 3 cycles of breath.
Unwind, sweeping your right arm back toward the sky before returning to hands and knees.
Lizard Pose
Extend your left leg straight behind you before stepping your left foot forward to the outside of your left hand in Lizard Pose. Feel free to bring blocks beneath your hands here for extra support.
Stay here for 1 full cycle of breath.
Half Splits
With your next exhalation, ease back into Half Splits by lengthening your left leg, shifting your hips back in space, flexing your left foot, and folding your chest toward your toes.
Inhale back to Lizard, exhale back to Half Splits.
Repeat 3 times total, moving with the pace of your own breath.
Head-to-Knee Pose
Shift your weight back so you end up with your left leg straight and your right leg bent, with your right foot placed against your inner left thigh. Sweep your arms toward to the sky and fold forward over your left leg in Head-to-Knee Pose.
Stay here for 3 cycles of breath.
Seated Twist
Use your hands to help you walk back upright. Sweep your arms toward the sky and exhale to twist toward the right, landing your right hand behind you and your left hand to your right knee.
Stay here for 2 cycles of breath.
Pigeon Pose
Release the twist. Flip over your bent leg to face the back of your mat, coming into Pigeon Pose. Press into your fingertips or palms as you lift through your heart.
Stay here or feel free to fold forward, coming onto your forearms.
Stay here for 5 cycles of breath.
Downward-Facing Dog
When you’re ready, lift yourself upright, tuck your back toes, and step back to Downward-Facing Dog.
Stay here for 2 cycles of breath, pedaling out through the legs.
Standing Forward Bend
Walk your hands back to your feet in Standing Forward Bend.
Mountain Pose
Roll all the way up to standing in Mountain Pose, shoulders rolling back and down.
Inhale to sweep your arms up to the sky, exhale to dive back into Standing Forward Bend. Inhale, Halfway Lift, exhale, fold. Walk your hands back out to Downward-Facing Dog.
Lightly land your knees to the mat, still facing the back of the mat. Repeat the following poses on the opposite side:’
- Thread the Needle
- Lizard Pose
- Half Splits
- Head-to-Knee Pose
- Seated Twist
- Pigeon Pose
Closing
Once complete, come to a comfortable seat to close your practice. Bring your hands together at heart center and thank yourself for showing up on your mat today.
