Feeling stiff, tight, or sore? This 45-minute deep stretching yoga session is designed to improve flexibility, increase mobility, and release built-up muscle tension. Whether youโre an athlete, office worker, or just looking to move better, this flow will help you relax, lengthen, and restore your body.
๐น Why Stretching Yoga?
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Increases flexibility for better range of motion
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Relieves muscle tightness & tension from stress or workouts
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Prevents injuries & enhances mobility for daily movement
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Improves circulation & promotes relaxation
Pssst. Have you bought a yoga mat yet?
๐ฅ Letโs loosen up, breathe deeply, and flow into flexibility! ๐ฅ

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๐งโโ๏ธ 45-Minute Flexibility & Tension-Relief Yoga Flow
๐ Phase 1: Gentle Warm-Up (10 Minutes)
1. Seated Deep Breathing (2 Minutes)
- Sit comfortably, inhale deeply, exhale slowly.
- Why? Relaxes the nervous system & preps the body for stretching.
2. Cat-Cow (2 Minutes)
- Inhale, arch back (Cow Pose), exhale, round spine (Cat Pose).
- Why? Loosens spinal tension and warms up the body.
3. Downward Dog with Pedaling (2 Minutes)
- Press heels alternately toward the mat, stretching legs.
- Why? Lengthens hamstrings, calves, and spine.
4. Low Lunge to Half Split (2 Minutes Each Side)
- Move between Low Lunge (hip opener) and Half Split (hamstring stretch).
- Why? Opens hip flexors and releases tight leg muscles.
5. Seated Forward Fold (2 Minutes)
- Extend legs forward, hinge at hips, and fold.
- Why? Stretches hamstrings, lower back, and calves.
๐ฅ Phase 2: Deep Stretching & Flexibility Flow (25 Minutes)
๐ Hold each stretch for 5-10 breaths, breathing deeply.
6. Butterfly Pose (Baddha Konasana) (2 Minutes)
- Bring soles of feet together, gently press knees down.
- Why? Opens hips and inner thighs.
7. Wide-Legged Forward Fold (Prasarita Padottanasana) (2 Minutes)
- Stand with feet wide, fold forward, let head relax.
- Why? Increases hamstring and spine flexibility.
8. Pigeon Pose (Eka Pada Rajakapotasana) (2 Minutes Each Side)
- One knee bent forward, back leg extended.
- Why? Deeply releases hip tension and lengthens glutes.
9. Lizard Pose (Utthan Pristhasana) (2 Minutes Each Side)
- Step one foot forward, sink hips low.
- Why? Targets hip flexors and quads for greater mobility.
10. Reclined Figure-Four Stretch (1 Minute Each Side)
- Lie down, cross ankle over opposite knee.
- Why? Releases tight glutes and lower back tension.
11. Supine Spinal Twist (1 Minute Each Side)
- Lie on your back, twist knees to one side, arms extended.
- Why? Loosens spinal muscles and reduces stiffness.
12. Standing Quad Stretch (1 Minute Each Side)
- Stand, pull one ankle to glutes, keep knees together.
- Why? Stretches quadriceps and hip flexors.
13. Seated Side Stretch (1 Minute Each Side)
- Reach one arm overhead, stretch sideways.
- Why? Opens side body and relieves upper-body tension.
๐ Phase 3: Cool Down & Deep Relaxation (10 Minutes)
14. Reclined Hamstring Stretch (2 Minutes Each Side)
- Extend one leg, hold behind thigh, pull toward chest.
- Why? Increases leg flexibility and eases tightness.
15. Legs-Up-The-Wall Pose (Viparita Karani) (3 Minutes)
- Rest legs against a wall, arms relaxed.
- Why? Promotes circulation, reduces swelling & relaxes muscles.
16. Savasana + Deep Breathing (3 Minutes)
- Lie flat, take deep, slow breaths.
- Mantra: “My body is relaxed. My muscles are open. I am at ease.”
๐ You did it! More flexibility, less tension, and deep relaxation. ๐
๐ Key Takeaways
โ๏ธ Stretching yoga improves mobility, reduces stiffness, and enhances recovery.
โ๏ธ Holding poses longer allows muscles to lengthen & release built-up tension.
โ๏ธ Deep breathing during stretches increases oxygen flow to muscles.
โ๏ธ Consistency leads to long-term flexibility and stress relief.
๐ Science-Backed Benefits of Stretching Yoga
๐น Harvard Medical School โ Stretching improves muscle function & joint mobility.
๐น National Institutes of Health (NIH) โ Yoga reduces inflammation & muscle soreness.
๐น Journal of Sports Science & Medicine โ Flexibility training prevents injuries & enhances athletic performance.
๐ค FAQ โ Stretching Yoga for Flexibility
Q: How often should I do this flow?
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3-5 times per week for best flexibility gains.
Q: How long does it take to improve flexibility?
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With consistent practice, expect progress in 4-6 weeks.
Q: Can I do this after workouts?
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Yes! Great for post-exercise recovery to prevent stiffness.
Q: Will this help with back pain?
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Absolutely! Gentle spinal stretches & hip openers reduce tension.
๐ฌ Join the Conversation!
๐ฟ Ready to improve flexibility and release tension? Drop a “โจ Iโm stretching strong!” in the comments!
#YogaForFlexibility #StretchAndRelax #MobilityAndRecovery #BreatheAndFlow

Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 โ “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 โ “For God gave us a spirit not of fear but of power and love and self-control.”
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