Move · Videos · Stretching · 25 min

25-Minute Deep Full-Body Stretch to Build Flexibility

25-Minute Deep Full-Body Stretch to Build Flexibility — video by Mady Morrison Play · 24:57

Video by Mady Morrison on YouTube · Open on YouTube

A music-only deep stretching session with on-screen names and timers: seated twists, cat-cow, forward bends, puppy pose, deep lunges, pyramid, side lunge, lizard and pigeon, then lying twists and a short relaxation. Suits people with some stretching experience; easier options are shown.

  • 25 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Seated cat-cow, then a seated twist to the right and to the left. 0:20
  2. Cat-cow on all fours, then the right side: half child's pose, gate pose to forward fold, one-legged forward bend. 2:20
  3. Left side: half child's pose, gate pose to forward fold and one-legged forward bend. 5:00
  4. Puppy pose, dynamic cobra, then lying shoulder stretches to the right and left. 7:00
  5. Walk the dog, then on the right: deep lunge, lunge to hamstring stretch and pyramid pose. 9:42
  6. Deep side lunge (an easier option is shown), lizard and pigeon on the right, then downward dog. 12:22
  7. Left side: deep lunge, lunge to hamstring stretch, pyramid, deep side lunge, lizard and pigeon. 15:02
  8. Chest and shoulder opener, butterfly forward fold and seated reach-backs. 19:02
  9. Knee hug, shoulder bridge, then a lying twist to each side. 21:02
  10. Deep relaxation lying on your back. 23:42

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

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loaddown dog, puppy pose, chest opener on hands
  • Wrists & hands takes loadcat-cow, down dog, lizard, cobra, reverse tabletop
  • Hips takes loaddeep lunges, lizard, pigeon, deep side lunge
  • Knees takes loaddeep side lunge, lunges, pigeon front knee
  • Upper back movesseated cat-cow, twists, puppy pose
  • Lower back movescobra, seated twists, forward folds
  • Ankles & feet movesdeep side lunge, down dog calves
  • 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: On-screen options, e.g. a less deep side lunge shown as an inset

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 Mady Morrison; 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