Move · Videos · Stretching · 17 min

15-Minute Daily Fascia Stretch Routine

15-Minute Daily Fascia Stretch Routine — video by Devi Daly Yoga Play · 16:59

Video by Devi Daly Yoga on YouTube · Open on YouTube

A calm whole-body floor stretch routine framed around fascia, holding each stretch for about 43 seconds with slow breathing. Suits beginners and anyone wanting a short daily stretch.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forHealthy fascia

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Step by step 10

Tap a time to watch that step in the video.

  1. Neck stretch: cross-legged, tip the head to one side, hand over the top, other arm reaching down; each side. 0:32
  2. Seated forward fold over one straight leg, the other foot tucked in, each side; then over both legs together. 2:20
  3. Puppy stretch: from all fours, walk the hands forward and let the chest sink toward the floor. 5:11
  4. Thread the needle: slide one arm under the other to stretch the outer shoulder, then switch. 6:02
  5. Low lunge: step one foot outside the hands, sink the hips and lift the chest; then the other leg. 7:40
  6. Sphinx: on your belly, elbows under the shoulders, lift through the chest with the chin level. 9:22
  7. Banana pose: on your back, reach both arms one way and cross the ankles to curve the body; then the other side. 10:13
  8. Figure-4 on your back: ankle over the opposite knee, draw the legs in with hands behind the thigh; each side. 11:55
  9. Lying twist: knees over to one side, the opposite arm reaching out; then the other side. 13:41
  10. Dragonfly: sit with the legs wide and fold forward, hands on the floor or the legs. 15:32

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold each stretch for about 43 seconds, breathing slowly and steadily.
  • Reach for the shin, ankle or foot, whichever you can comfortably hold.

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadlow lunge, figure four, dragonfly held 43 s each
  • Knees takes loadkneeling low lunge, figure four, bent-knee holds
  • Neck movesseated neck side stretch
  • Shoulders movespuppy pose, thread the needle, overhead reach
  • Wrists & hands moveshands down in puppy, thread the needle, low lunge
  • Upper back movestwists, puppy pose, thread the needle
  • Lower back movessphinx, banana stretch, folds, lying twist
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Hold the shin instead of the foot in folds; fingertips or palms down in the lunge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Devi Daly Yoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety