Full-Body Flexibility Routine (With Handy PDF)

I recently created a full-body flexibility routine for beginners, but this one is a little bit different. It combines my favorite full-body stretches that are not necessarily for beginners. If you are a beginner, don’t let that stop you. You can always modify the routine to suit your needs. Also, don’t forget to download the accompanying PDF file to target specific areas of your body without going through the whole flexibility routine.

Full Body Stretching Routine PDF

Full-Body Flexibility Routine Breakdown

The stretches in this full-body flexibility routine are broken down by body part. However, keep in mind that many of the stretches don’t target only one body part of the time. That’s the beauty of this routine! In either case, you will often find that you can feel stretches more intensely in some specific areas of your body.

Hold each stretch for 1 to 2 minutes.

1. Shoulders

My favorite pose for stretching the shoulders is by far the puppy pose. There are many variations you can try by stretching right on the ground or using a wall. Here, I am using yoga blocks and adding some active stretches.

Puppy pose

From tabletop, bring your knees together. Walk your fingertips forward to bring your chest to the mat. Open your chest as you bend your back and lift your hips high up.

2. Hamstrings

Many of us are so tight in the hamstrings, we can’t even bend far enough down to touch our toes. These stretches will help!


Step your right foot forward Turn your left foot slightly to the left. Bend forward at the waist to bring your hands to the floor or on yoga blocks.

Half Splits With Lunge

The half splits stretch is in most of my flexibility routine. Here, I gave it a twist by adding in a low lunge.

3. Back-Front Body

Back flexibility is often neglected by beginners. I know I did because I was focusing on my splits. However, you will find the back stretches open up your front body and make you feel amazing! They are known to increase your energy and confidence.


In the prone position, bring your hands under your armpit and lift your upper body up by pressing through your palms. Keep the top of your feet on the mat.

Wheel or Bridge

The wheel is tough! If you love a challenge, you will love learning to get your wheel! If you are not ready for the wheel, do a bridge instead.

4. Inner Hips

Stretching your inner hips is essential to get your side splits.


From tabletop, open your knees as far out as you can with your feet pointed out behind you.

Wide-Angle Seated Forward Bend

Sit with your legs outstretched in front of you and open them as wide as you can. Bend forward at the hips as far as you can.

5. Side Body

These side-body stretches will also stretch your legs from different angles.

Side Angle Pose

Step your right foot forward and open your left foot slightly to the left. Bend your right knee at a 90-degree angle. Lean your right elbow against your right thigh or bring your right hand on the mat on the left side of your right foot. Stretch your left side by extending your left arm as you gaze up to your left.

Seated Side Stretch

A twist on the wide-angle seated forward fold to stretch your side body.

6. Quads/Hip Flexors

Stretching your quads and hip flexors is essential to get pretty much any yoga asana. It is also an area that tends to require more work to increase your flexibility.

Low Lunge

This version of the low lunge stretches your quads, your inner hips, and your hip flexors. It’s the perfect multipurpose stretch!


From downward facing dog, bring your right knee at the back of your right wrist as you bend your right leg while keeping the back left leg straight on the mat. Take your right foot either near your left hip or your left wrist. 

Full-Body Flexibility Routine Video