Sparkles and Sunshine: 10 Basic Stretches To Do Everyday

10 Basic Stretches To Do Everyday

Tuesday, March 12, 2019

Happy Tuesday!

Lately I have been noticing that my back and legs have been feeling tight, which isn't a good thing. I used to be in a good stretching routine that would always help my lower back, hamstrings, etc. Recently I decided that I needed to do what was best for me and my body and get back into my stretching routine. Below is a walk through of my favorite stretching moves. These are great for anyone of any level. I'm not super flexible or anything of that sort either so don't worry if you aren't either!

1) Downward Dog


"Downward-Facing Dog energizes and rejuvenates the entire body. It deeply stretches your hamstrings, shoulders, calves, arches, hands, and spine while building strength in your arms, shoulders, and legs."

-Yoga Outlet

2-3) Cat-Cow


"Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It also open the chest, encouraging the breath to become slow and deep. The spinal movement of the two poses stimulates the kidneys and adrenal glands. Coordinating this movement with your breathing relieves stress and calms the mind."

- Yoga Outlet

4) Thread The Needle


Thread the Needle Pose stretches and opens the shoulders, chest, arms, upper back, and neck. It releases the tension that is commonly held in the upper back and between the shoulder blades. This pose also provides a mild twist to the spine, which further reduces tension.

- Yoga Outlet

5) Butterfly (also known as Baddha Konasana)

"This pose stretches the hips, groins, knees, and inner thighs. It improves circulation and blood flow throughout the entire body, but especially in the pelvis, which can soothe menstrual discomfort and symptoms of menopause. This increased pelvic blood flow also helps to ease sexual tension and frustration. Baddha Konasana is particularly beneficial for women who are pregnant, as it can aid in childbirth."

- Yoga Outlet

6) Twists

Note: You can also do twists while sitting like this. The benefits of this pose are increased flexibility, organ cleansing, and improved yoga practice!

7) Toe Touch/Standing Forward Fold

"Uttanasana combines the benefits of forward folds and inversions. Dropping your head below your heart calms your brain. This helps to relieve stress, headaches, anxiety, fatigue, mild depression, and insomnia. Uttanasana also deeply stretches and lengthens your hamstrings and calves. It opens the hips and can relieve tension in the neck and shoulders."

-Yoga Outlet

8) Child's Pose

"Child's Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.
This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress. When performed with the head and torso supported, it can also help relieve back and neck pain. Sometimes used as a counter-pose to backbends, Child's Pose restores balance and equanimity to the body."
-Yoga Outlet

9) Child's Pose to the left and right

10) Crossover Stretch

This stretch is one of my favorites! This stretch in particular really stretches our your hips and releases any tension in your lower back. 

I hope this blog post was very helpful and that these stretches help you relieve stress an tension in your body/mind. I'd love to learn which stretch from the list above is your favorite, plus your favorite stretching move! I'm always down to try something new!

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Photography: Anna Carrano


  1. omg I totally forgot about the thread the needle stretch. That used to be one of my favs!

    1. it's so good!!! Thank you for reading my post! :)


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