Published January 26, 2026 12:04PM
Some mornings, your body just feels…tight. Not ready for a high-intensity workout, but definitely needing a little movement. A 15-minute flexibility routine can be the perfect solution, offering a gentle, mindful way to ease into the day and address those areas that need a little extra attention.
This practice focuses on a full-body stretch, targeting hips, hamstrings, shoulders, and the spine. It begins with reclining stretches and gentle twists, transitioning into a few standing poses that incorporate flexion, extension, rotation, and side bending. You can even deepen certain stretches, like transforming a Reclined Twist into Cat Pulling Its Tail, if your body feels up to it.
Remember, this is about listening to your body. Take your time and allow each stretch to unfold naturally.
15-Minute Morning Stretches for Enhanced Flexibility
Throughout this practice, prioritize your breath. Maintain a slow, steady rhythm, inhaling and exhaling through your nose. This routine is suitable for all experience levels, and no props are required, though feel free to use them if desired.
Reclined Knee to Chest
Begin by lying on your back. Draw your right knee toward your chest, keeping your left leg extended on the mat with a slight bend in the knee. Flex your left foot and press through your left heel to stretch the front of your hip. You can also gently roll your right ankle, flexing and pointing your toes to stretch your calf.
If comfortable, straighten your left leg to deepen the stretch. Keep your head and shoulders relaxed on the mat, and point and flex your toes.
Reclined Twist
Bring yourself into a twist by bending your right knee and drawing it across your body toward the left side, using your left hand for gentle guidance. Extend your right arm straight out to the side. Release your right shoulder blade toward the mat and focus on moving your hip and shoulder away from each other. You may feel this stretch in your upper or mid-back, as well as along your outer left hip. Continue to breathe deeply.
For a more intense stretch, you can transition into Cat Pulling Its Tail.
Half Happy Baby
Release the twist and widen your right knee out to the side, bringing it toward your right shoulder. Grab your shin, ankle, foot, or toe, and stack your ankle over your knee. Keep your elbow inside your right leg in Half Happy Baby. Press your left hip and shoulder into the mat, avoiding rolling onto your right side. You can press your elbow against your leg to deepen the stretch.
Reclined Pigeon Pose
Release your grip on your right foot, bend your left knee, and place your left foot flat on the mat. Cross your right ankle over your left knee in Reclined Pigeon Pose. Reach with your arms and pull your left leg toward your belly, feeling the stretch in your outer right hip. Gently rock side to side, massaging your lower back into the mat, while keeping your head and shoulders relaxed.
Bridge Pose
Place both feet flat on the mat, hip-distance apart. Hug your inner thighs toward each other as you lift your hips, low back, and mid-back off the mat in Bridge Pose. Press into your big toes to prevent your knees from splaying. Rest your arms by your sides, palms facing down, and press into your arms. Squeeze to lift higher, then slowly roll down, inch by inch.
Repeat the previous stretches on your other side, beginning with Reclined Knee to Chest and continuing with Reclined Twist, Half Happy Baby, Reclined Pigeon Pose, and Bridge Pose.
Cat – Cow
Come to your hands and knees, positioning your palms under your shoulders and your knees under your hips. Spread your fingertips wide. Inhale as you lower your belly, lift your gaze, and gently backbend in Cow Pose.
Then exhale as you reverse the motion, rounding your spine in Cat Pose. Repeat several times, moving with your breath and focusing on both your upper and lower back.
Downward-Facing Dog
Walk your hands a couple of inches in front of your shoulders, tuck your toes, and lift your hips up and back into Downward-Facing Dog. You can pedal your feet if you like. Don’t worry about getting your heels to the mat or straightening your knees; focus on reaching your chest toward your thighs, inviting flexibility through your shoulders and upper back.
Three-Legged Dog
Shift your weight to your left leg and lift your right leg toward the sky, bending your right knee and opening your hip in Three-Legged Dog.
Low Lunge
Step or walk your right foot between your hands. Position your right knee above your ankle and lower your back knee to the mat. Lift your chest and arms, and optionally add a gentle backbend in Low Lunge. Lengthen your tailbone down, engage your core, and create a cactus shape with your arms, squeezing your shoulder blades together as you lift your chest. Press your hips forward while avoiding any strain in your lower back.
Rag Doll
Circle your hands to the mat, framing your front foot, tuck your back toes under, lift your back knee off the mat, and step into Rag Doll or a Standing Forward Bend. Widen your feet, and bend your knees to relax your upper body.
To stretch your shoulders, interlace your hands behind your lower back and lift your knuckles toward the ceiling. Let your head hang heavy and relax your neck.
Squat
Bring your fingertips back to the mat, turn your heels in and your toes out, and sink into a Squat. Use your elbows to gently open your knees. Lift through your spine and crown of your head as you sit tall.
Downward-Facing Dog
Plant your palms on the mat and step back into Downward-Facing Dog. You can flow between Downward-Facing Dog, Plank Pose, Cobra Pose, and back to Downward-Facing Dog if you wish.
Repeat the sequence on your other side, starting with Three-Legged Dog and moving through Low Lunge, Rag Doll, Squat, and Downward-Facing Dog.
Child’s Pose
Bring your knees to the mat, big toes together, and knees as wide as comfortable. Press your hips back toward your heels and lower your chest and forehead toward the mat in Child’s Pose.
Sitting Still
Walk your hands closer to you, lift up, and sit comfortably. Avoid Savasana to stay alert and ready for the day. Gently shrug your shoulders down and away from your ears. Bring your hands together at your heart center. Simply pause here.
Thank you for practicing these morning stretches. I hope you feel better afterward.
