Eagle Arms
Commonly used for shouldersCross one arm under the other, wind the forearms, and lift the elbows to shoulder height.
Movement field guide
Gentle stretches by body area
Start with the body area, then choose the stretch that fits the space you have.
22 practices
Shoulders and upper arms
3 practices
Seated Neck Release
Commonly used for neckSit tall. Drop one ear toward the shoulder and let the opposite hand rest at your side or reach for the floor.
Thread the Needle
Commonly used for upper backOn hands and knees, slide one arm underneath the other and rest the shoulder and temple on the floor.
Front torso
8 practices
Boat Pose
Commonly used for energy & fatigueSit, lean back slightly, and lift the shins parallel to the floor with arms reaching forward.
Bridge Pose
Commonly used for lower backOn your back, knees bent and feet hip-width. Press through the feet and lift the hips.
Cobra
Commonly used for reflux & indigestionLie face down, hands under the shoulders, and lift the chest while keeping the hips heavy.
Corpse Pose
Commonly used for stressLie flat on your back, arms slightly away from the body, palms up. Let everything go.
Knees to Chest
Commonly used for lower backOn your back, hug the knees in and press the lower back into the floor.
Reclining Bound Angle
Commonly used for hormonal balanceOn your back, soles of the feet together, knees falling open. Support the knees with pillows.
Sphinx
Commonly used for lower backLie face down propped on your forearms, elbows under the shoulders, chest lifted.
Wind-Relieving Pose
Commonly used for bloating & gasOn your back, hug both knees into your chest and gently rock side to side.
Back and spine
5 practices
Cat–Cow
Commonly used for lower backOn hands and knees. Inhale to drop the belly and lift the chest, exhale to round the spine and tuck the chin.
Child's Pose
Commonly used for stressKneel, sit back on your heels, and fold forward with arms extended or resting alongside you.
Downward-Facing Dog
Commonly used for legs & crampsFrom hands and knees, tuck the toes and lift the hips up and back into an inverted V.
Puppy Pose
Commonly used for upper backFrom hands and knees, walk the hands forward and melt the chest toward the floor, hips staying over the knees.
Supine Spinal Twist
Commonly used for motilityOn your back, draw one knee to your chest, then guide it across your body toward the floor. Open the opposite arm wide and turn your head to look at it.
Lower legs and feet
6 practices
Chair Pose
Commonly used for energy & fatigueStand with feet together, bend the knees deeply and sink the hips back as if sitting down. Reach the arms up.
Happy Baby
Commonly used for lower backOn your back, draw both knees toward the armpits and hold the outer edges of the feet.
Legs Up the Wall
Commonly used for sleepLie on your back with your hips close to a wall and your legs resting straight up it.
Pigeon Pose
Commonly used for sciatica & hipsFrom hands and knees, bring one shin forward across the mat and extend the other leg back. Fold over the front leg.
Seated Forward Fold
Commonly used for legs & crampsSit with legs extended, hinge from the hips and fold forward over the legs.
Standing Forward Fold
Commonly used for headacheStand and fold forward from the hips, letting your head hang heavy. Hold opposite elbows.