Pose of the Month: Full Body Stretch

Special Benefits: Increases range of motion, cultivates movement with breath and coordination, strengthens and creates a flexible spine, increases lung capacity, stimulates the lymph and cardiovascular systems.

Practice Level: All Levels

Props needed: one bolster or two blankets


Lie on your back with a bolster or two folded blankets placed overhead (but not under your head). Extend legs fully. Rest arms by your sides with palms down.

Step 1:

  • Inhale and point toes forward toward the end of the mat. Exhale and flex your feet, pulling toes back while reaching away through your heels.
  • Repeat three times.

Step 2:

  • Inhale and point toes forward while lifting your arms overhead until they rest on the bolster with palms up.
  • Exhale and flex your feet while returning arms to your sides, palms down.
  • Repeat three times.