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Stretches

Stretches for every part of the body

263 stretches, yoga poses and mobility drills, organised by where you feel tight. Every one has written steps, and most play as a 3D demo you can turn and slow down.

Stretch by body part

Yoga and mobility

Good places to start

All beginner stretches

Ankle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentBackward walking demonstrated on the 3D figure3D demoBackward walkingBeginner · No equipmentBound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentCalf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChild's Pose (Balasana) demonstrated on the 3D figure3D demoChild's Pose (Balasana)Beginner · No equipmentChin tuck demonstrated on the 3D figure3D demoChin tuckBeginner · No equipmentCorpse Pose (Savasana) demonstrated on the 3D figure3D demoCorpse Pose (Savasana)Beginner · No equipmentCross-body shoulder stretch demonstrated on the 3D figure3D demoCross-body shoulder stretchBeginner · No equipmentDoorway chest opener demonstrated on the 3D figure3D demoDoorway chest openerBeginner · A wallDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipment

Stretching routines

Follow along from start to finish

How to stretch safely

  • Ease into a stretch you feel clearly but can breathe through. It should never feel sharp.
  • Hold a static stretch for around 30 seconds, or move slowly in and out for mobility drills.
  • Regular practice matters more than any single long session.
  • Stop for sharp or increasing pain, numbness or tingling, and get advice after an injury or surgery.