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Stretches

Full body stretches

Stretches that reach several areas at once: the world's greatest stretch, sun salutations, downward dog and side bends. A good start to the day.

84 moves55 with 3D demosBeginner 19Intermediate 29Advanced 36

Beginner full body stretches 19

Bound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentCorpse Pose (Savasana) demonstrated on the 3D figure3D demoCorpse Pose (Savasana)Beginner · No equipmentDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentGet Up and Down from the Floor demonstrated on the 3D figure3D demoGet Up and Down from the FloorBeginner · No equipmentGoddess pose (Utkata Konasana) demonstrated on the 3D figure3D demoGoddess pose (Utkata Konasana)Beginner · No equipmentHead-to-knee pose (Janu Sirsasana) demonstrated on the 3D figure3D demoHead-to-knee pose (Janu Sirsasana)Beginner · No equipmentLegs up the wall (Viparita Karani) demonstrated on the 3D figure3D demoLegs up the wall (Viparita Karani)Beginner · A wallLocust pose (Salabhasana) demonstrated on the 3D figure3D demoLocust pose (Salabhasana)Beginner · No equipmentLow cobra (Bhujangasana) demonstrated on the 3D figure3D demoLow cobra (Bhujangasana)Beginner · No equipmentLow lunge (Anjaneyasana) demonstrated on the 3D figure3D demoLow lunge (Anjaneyasana)Beginner · No equipment

Intermediate full body stretches 29

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentCrow pose (Bakasana) demonstrated on the 3D figure3D demoCrow pose (Bakasana)Intermediate · No equipmentDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentHalf handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wallHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentHero Pose (Virasana) demonstrated on the 3D figure3D demoHero Pose (Virasana)Intermediate · No equipmentHigh lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentHumble warrior (Baddha Virabhadrasana) demonstrated on the 3D figure3D demoHumble warrior (Baddha Virabhadrasana)Intermediate · No equipment

Advanced full body stretches 36

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentDancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentForearm stand (Pincha Mayurasana) demonstrated on the 3D figure3D demoForearm stand (Pincha Mayurasana)Advanced · A wallFour-limbed staff pose (Chaturanga Dandasana) demonstrated on the 3D figure3D demoFour-limbed staff pose (Chaturanga Dandasana)Advanced · No equipmentHandstand at the wall (Adho Mukha Vrksasana, chest to wall) demonstrated on the 3D figure3D demoHandstand at the wall (Adho Mukha Vrksasana, chest to wall)Advanced · A wallJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepPlow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentSupported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipment

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Questions people ask

What are good full body stretches for beginners?

Start with moves graded easy, such as Bound angle pose (Baddha Konasana), Chair pose (Utkatasana), Corpse Pose (Savasana). There are 19 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do full body stretches at home without equipment?

Yes. 82 of the 84 moves here need nothing but your body, a floor, a wall or a step, for example Bound angle pose (Baddha Konasana), Chair pose (Utkatasana), Corpse Pose (Savasana).

What are the hardest full body stretches?

Moves graded advanced or expert include Supported headstand (Salamba Sirsasana), Bird of Paradise (Svarga Dvijasana), Drop-Back to Wheel. Most have stepping stones; open a guide to see its easier options.

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.