8 "Yoga in the Home" Stretches

1. Cat and Cow Pose 

Try this for: Headache relief, opening up the back, and stretching the spine. This pose is helpful for bringing the neck back into proper position over the spine if it tends to jutt forward. 

Start in a tabletop position: hands and knees on the floor and spine in a neutral, natural position that puts your back and neck under the least amount of strain. Breath slowly and easily. 

On the inhale, arch the spine with your belly towards the floor and your head and tailbone pointing towards the ceiling. This is the Cow part of the pose.

On the exhale, pull your belly in and round your back upward, head and tailbone now pointing towards the floor. This is the Cat part of the pose. 

Continue to move smoothly between these two positions as you breathe, moving through the sequence at least three to five times.

2. Downward Facing Dog Pose

Try this for: Strengthening the lower back, hands, wrists, hamstrings, and calves.

Start with your hands and feet shoulder-width apart, palms flat to the floor (to protect your wrists) with middle fingers pointing forward. To keep your neck safe, focus your eyes on your toes. 

As you lean down and raise your hips into an upside-down V or capital A shape, balance your weight equally between your upper and lower body. Breathing into the stretch. Push the ground away to engage your shoulders and neck, and pull your abdominals in you there’s no rounding of the lower back. 

It’s okay if your heels don’t quite reach the ground, but strive for it. 

Hold the pose for at least three to five slow, even breaths.

3. Bound Angle Pose

Try this for: Opening the hips and easing sciatic discomfort. This pose is especially good after sitting for long periods.

Start in a seated position with the soles of your feet touching and knees out. 

Clasp your feet or ankles with both hands and bring them slowly in along the floor towards your pelvis. Flap your knees up and down like butterfly wings a few times as you ease into it, then sit still. Let the weight of your hips and high relax towards the floor. The sciatic nerve starts in the lower back and travels down both legs, and this helps relieve any compression on it after a long commute or WFH day. 

Hold the pose for at least three to five slow, even breaths.

4. Upward-Facing Dog Pose

Try this for: Stretching the abdominals, chest, and shoulders while strengthening the arms and back muscles. This pose is helpful for realigning habitually rolled shoulders and slumped posture.

Start flat on your belly, looking down to lengthen your neck. Put your hands under your shoulders then move them back a few inches, close to your sides and even with your chest.

On the inhale, lift your body off the mat (only as far as feels safe for your lower back). Press your feet firmly into the ground to engage your legs, while also relaxing your glutes as much as possible. 

Ideally your arms should be fully extended with wrists, elbows, and shoulders aligned. Look straight ahead and continue breathing deeply, your neck relaxed and neutral. Your palms and feet should be the only thing still touching the floor. 

Hold the pose for at least three to five slow, even breaths.

5. Warrior II Pose

Try this for: Strengthening leg muscles, opening the hips, and improving circulation.

Start standing, then step your right foot forward and straight, and your left foot back, toes pointing to your left. Bend your right knee until your thigh is parallel to the ground, knee directly over ankle. 

Hold your arms out in either direction, shoulders aligned with your hips and wrists in line with your shoulders. Look straight forward, over your right hand. Settle into the pose, sinking your pelvis a little further down with each exhale, while keeping your core tight and squeezing your inner thighs. 

Hold the pose for at least three to five slow, even breaths, then repeat with left foot forward and right foot back.

6. Standing Forward Fold

Try this for: Keeping the spine strong, stretching the hips and hamstrings, and strengthening the thighs and knees. This pose provides a sense of release from stress and anxiety.

Start with your feet hip-width apart or a little wider, hips directly over your heels and weight balanced on the middle of each foot. When you’re ready, bend forward at the waist and reach for your toes, keeping a very slight bend in the knees so as not to strain the lower back. Let your head hang loose and heavy. 

On the inhale, lift and lengthen your torso. On the exhale, relax further into the bend. Feel the stretch in the back of your legs, and listen to your body if it tells you that’s as far down as you can go. 

If there’s tension in your neck, move your head up and down, left to right, until the tension eases. 

Hold the pose for at least three to five slow, even breaths, then slowly rise back to a relaxed standing position.

7. Happy Baby Pose

Try this for: Opening the hips, inner thighs, and groin, while releasing tension in the lower back. This pose helps relieve strength and fatigue.

Start by lying flat on your back. Hug your knees to your knees to your chest, relaxing your back. Then guide your knees to either side of your ribcage and bend them, so your feet align directly over the knees. 

Move your arms inside your legs, along the inner thighs, and teach to the hamstrings or to hold the outside edge of each foot. (If the stretch is too hard, grab the backs of your thighs instead.) No matter where your hands are, use them to pull your knees down towards your armpits.Allow your shoulders to soften. 

Breathe deeply and evenly, pressing your hips and lower back into the ground. If you still feel tense, try flexing your feet or rocking gently from side to side. Keep that lower back connected to the ground. 

Hold the still version of the pose for thirty seconds while taking slow, even breaths.

8. Child’s Pose

Try this for: Relaxing the front of the body while stretching the hips, ankles, and thighs. This pose helps foster a sense of relaxation and restoration.

Start on your hands and knees, in the tabletop position from the Cat and Cow pose. 

On the exhale, sink back to sit your glutes by your heels, knees held hip-width apart, and fold your torso forward between your thighs. Your arms can either be stretched out ahead of you, palms still on the ground in their original position, or you can rest them along the sides of your body. Let your neck and shoulders soften until your forehead is relaxed on the ground or a foam block as you rest in this pose. 

Hold the pose for at least three to five slow, even breaths, or as long as you need.