7 Beginner-Friendly Yoga Stretches to Soothe a Stiff Body

Feeling stiff after long hours at a desk or waking up with aches and pains? Gentle yoga stretches can help release tension, improve flexibility, and bring relief to tight muscles.

Whether you're a beginner or simply looking for a soothing routine, these easy yoga poses can be done at home with no special equipment.

Cat-Cow Stretch (Marjaryasana-Bitilasana): A great warm-up to loosen the spine, this flow gently stretches the back, neck, and torso while improving posture and circulation.

Child’s Pose (Balasana): This restful pose releases lower back tension and gently opens the hips and thighs. It’s perfect for calming the mind and body.

Downward-Facing Dog (Adho Mukha Svanasana): This classic pose stretches the hamstrings, calves, and shoulders. It also helps relieve back pain and energizes the body.

Seated Forward Bend (Paschimottanasana): A gentle stretch for the spine, lower back, and hamstrings, this pose also encourages relaxation and mental calm.

Legs-Up-The-Wall (Viparita Karani): This restorative pose helps reduce swelling in the legs, ease lower back pressure, and calm the nervous system.

Neck Rolls: Simple and effective, slow neck rolls help reduce stiffness, especially if you spend a lot of time at a desk or on your phone.

Supine Spinal Twist (Supta Matsyendrasana): Lie on your back and twist to release tightness in the spine and hips. It also supports digestion and detoxification.