Full Body Stretch

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. The last five seconds of every step are counted out loud. A chime marks each change of step. It closes with “Great work! Workout complete!”

1. Settle

   Roll out your mat and stand at the top of it. Two slow breaths before we start.

   0:3030 secGET READY

2. Forward fold

   Fold forward from the hips. Soft knees, heavy head. Let your spine lengthen on every breath out.

   0:3030 secEXERCISE

3. Quad, right side

   Stand tall and catch your right ankle behind you. Knees together, and grow up through the front of the hip.

   0:3030 secEXERCISE

4. Quad, left side

   Switch sides. Left ankle in your left hand, and pick something still to look at.

   0:3030 secEXERCISE

5. Down to the floor

   Come down onto your hands and knees. Take your time getting there.

   0:2020 secGET READY

6. Cat cow

   Move with your breath. Breathe in, chest opens. Breathe out, back rounds. As slow as you like.

   0:3030 secEXERCISE

7. Downward dog

   Press your hips up and back. Bend one knee, then the other, and walk the heels down.

   0:3030 secEXERCISE

8. Low lunge, right

   Right foot between your hands, back knee down. Sink the hips forward until the left thigh wakes up.

   0:3030 secEXERCISE

9. Low lunge, left

   Change sides. Left foot forward now, right knee resting down behind you.

   0:3030 secEXERCISE

10. Pigeon, right side

    Right shin forward, left leg long behind you. Walk your hands out and let your weight settle.

    0:3535 secEXERCISE

11. Pigeon, left side

    And the other side. Left shin in front. If it feels sharp, come higher onto your hands.

    0:3535 secEXERCISE

12. Child's pose

    Knees wide, hips back toward your heels, arms long. Send your breath into your lower back.

    0:3030 secEXERCISE

13. Cobra

    Lie on your front, hands under your shoulders. Lift your chest only as far as it stays easy.

    0:3030 secEXERCISE

14. Thread the needle, right

    Back onto hands and knees. Slide your right arm under your chest and rest the right shoulder down.

    0:3030 secEXERCISE

15. Thread the needle, left

    Come up and switch. Left arm threads through this time, and the top shoulder rolls open.

    0:3030 secEXERCISE

16. Sit down

    Come to sitting with both legs out in front of you.

    0:2020 secGET READY

17. Hamstring, right side

    Bend your left knee in and fold gently over the right leg. Reach for the shin, not the toes.

    0:3030 secEXERCISE

18. Hamstring, left side

    Change legs. Right knee in, folding over the left. Keep the back long rather than round.

    0:3030 secEXERCISE

19. Inner thigh

    Soles of the feet together, knees fall open. Sit up tall and let gravity do the rest.

    0:3030 secEXERCISE

20. Seated twist, right

    Right knee up and crossed over. Turn slowly to the right and look past your shoulder.

    0:3030 secEXERCISE

21. Seated twist, left

    Unwind, and cross the other way. Left knee over, turning left. Breathe out as you turn.

    0:3030 secEXERCISE

22. Shoulder, right side

    Bring your right arm across your chest and hold it with the left. Shoulder stays down, away from your ear.

    0:2525 secEXERCISE

23. Shoulder, left side

    Other arm. Left across, right hand holding it in. Breathe out and let it settle.

    0:2525 secEXERCISE

24. Lie back

    Lie all the way back, arms out wide, feet on the floor.

    0:2020 secGET READY

25. Hip opener, right

    Cross your right ankle over your left knee and draw the left thigh in toward you.

    0:3030 secEXERCISE

26. Hip opener, left

    Swap the legs over. Left ankle on the right knee, and pull just as gently.

    0:3030 secEXERCISE

27. Supine twist, right

    Drop both knees over to the right and look to the left. Keep the left shoulder heavy on the mat.

    0:3030 secEXERCISE

28. Supine twist, left

    Bring the knees back through the middle and over to the left. Head turns the other way.

    0:3030 secEXERCISE

29. Knees to chest

    Hug both knees in and rock a little from side to side.

    0:3030 secEXERCISE

30. Rest

    Let your legs go long and your arms rest. Nothing to do here. Stay as long as you want.

    1:001 minREST