20 min Full Body STRETCH/YOGA for STRESS & ANXIETY Relief

Warm-Up & Breathing Exercises

• 10 deep breaths (inhale through nose, exhale through mouth)
• Neck circles (4 one way, 4 the other way)
• Shoulder shrugs (squeeze and release)
• Shoulder rolls & neck stretches (side to side, up and down)

Floor Stretches

• Child's Pose (wide or narrow stance, deep breaths)
• Hip flexor stretch (pressing forward from Child's Pose)
• Flow between Child's Pose and Cat/Cobra Pose (gentle rolling motion)

Downward Dog & Pigeon Pose

• Downward Dog (walking feet out)
• Single Leg Downward Dog (Right leg lifted)
• Right Leg Pigeon Pose (optional 90-degree knee position)
• Relaxing into Pigeon Pose (forehead on mat or yoga block)
• Downward Dog (walking feet out)
• Single Leg Downward Dog (Left leg lifted)
• Left Leg Pigeon Pose
• Relaxing into Pigeon Pose (forehead on mat or yoga block)

Seated & Supine Stretches

• Seated Forward Fold
• Supine Knee Hug (bring both knees to chest)
• Supine Right Knee Hug
• Supine Spinal Twist (right leg across body, arms extended)
• Supine Knee Hug (bring both knees to chest)
• Supine Left Knee Hug
• Supine Spinal Twist (left leg across body, arms extended)
• Supine Knee Hug with Head lifted (forehead touching knees)
• Full Body Stretch
• Supine Knee Hug with Head lifted (forehead touching knees)

Standing Stretches & Balance Work

• Forward Fold (with bent knees, gentle swaying)
• Standing, 5 Deep Breaths (arms up, slow exhale)
• Standing Knee Hug (right leg, balance test)
• Standing Quad Stretch (right leg)
• Standing Knee Hug (left leg, balance test)
• Standing Quad Stretch (left leg)

Final Cool Down & Relaxation

• Forward Fold & Halfway Lift (stretching hamstrings)
• Gentle Swaying in forward fold (shoulder-width stance, arms grabbing opposite elbows)
• Final deep breath & roll-up to standing

Closing Remarks:

• Encouragement for meditation/shavasana