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Stretches

Stretches for beginners

Stretches and poses graded easy, with most needing nothing but the floor. Hold a comfortable stretch and breathe; it should never feel sharp.

135 moves121 with 3D demosBeginner 135

Stretches for beginners 135

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

Workouts that use them

More stretches

Questions people ask

What are good stretches for beginners for beginners?

Start with moves graded easy, such as Ankle CARs, Backward walking, Bound angle pose (Baddha Konasana). There are 135 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do stretches for beginners at home without equipment?

Yes. 76 of the 135 moves here need nothing but your body, a floor, a wall or a step, for example Ankle CARs, Backward walking, Bound angle pose (Baddha Konasana).

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.