Have you ever experienced that moment when you rolled out your yoga mat with the intention to stretch well… and then suddenly forgot every stretch you’ve ever known? If this resonates with you, establishing an everyday stretching routine that you can memorize once can bring benefits throughout your lifetime. Fortunately, Clara Baini, the creator of Good Day Pilates, has designed the perfect sequence just for you.
In this installment of Trainer of the Month Club, Baini has crafted a five-move everyday yoga routine that releases tension in your neck, side body, shoulders, hips, hamstrings and more. In total, this compact class only takes about five minutes—making it simple to incorporate into your morning ritual, lunch break, or bedtime routine.
Soon enough, you’ll have these stretches memorized. But for now, get into your cozy attire, start the video, and begin your movement routine.
Baini’s everyday stretch routine of 5 moves
1. Seated cat-cows
Sit on your shins (or on a block if more comfortable). Extend your arms overhead. Interlace your fingers at the back of your neck and softly lower your head into this cradle, lifting your chest in the process. Look upwards and take a breath. Return slowly to the center, bring your chin towards your chest, arching your back like a cat. Alternate between opening and closing your chest.
2. Seated side stretch
Remaining seated, reach your left fingertips a foot away from your hips. Stretch your right arm alongside your right ear, gently leaning towards the left without rotating your chest downwards. Feel the stretch along your entire right side. Return to center and repeat on the opposite side.
3. Thread the needle
Get on your hands and knees. Ensure your hips are directly above your knees and your shoulders directly above your wrists. Extend your right arm upward towards the right side, following your gaze. Then gently thread your right arm beneath your chest. Place your right cheek and shoulder on the mat. Rotate your right chest to the right side. Breathe. Exit the pose slowly and repeat on the other side.
4. Downward-facing dog
5. Standing forward fold
Transition from your downward-facing dog by walking your hands towards your feet. Keep your knees bent enough for your chest to rest over them, feeling the stretch in your hamstrings. Allow your fingertips to touch the ground or grasp your elbows with each hand.
