10 Best Yoga Stretches to Do Every Day to Ease Stiffness and Pain 

A popular yoga stance, this is a great morning stretch. Open your shoulders, hamstrings, calves, and foot arches. Shoulders and upper back are strengthened with down dogs. Bending so your heart is over your head increases brain blood flow, which boosts morning alertness.

Downward Dog

This restorative yoga stance opens the shoulders and can be used to recover between harder poses. Return anytime, but don't stall. Feel like you're reaching across the room for maximum benefit.

Child's Pose

If you want flexible hips and strong legs, lunge positions are where it’s at. High lunge and Warrior 1 are especially good for opening the front of the hip flexors as well as the shoulders. 

High Lunge and Warrior 

This standing pose stretches your hips, hamstrings, calves, chest, shoulders and your spine. It's also great for strengthening your knees, quads, and ankles. 

Triangle Pose

This stance boosts leg and arm strength and stamina. Fun fact: All warrior poses (Virabhadrasana in Sanskrit) are named after Shiva incarnations. This warrior had 1,000 heads, 1,000 clubs, and always wore tiger skin.


Doing Mountain Pose might feel at first like you’re just standing. But when performed intentionally, it’s a great way to rest between poses and improve your posture. It can even firm up your abs and butt! 

Mountain Pose

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