Promote relaxation with these easy moves

Your body is how you move through and interact with the world. It tells a story about the ups and downs of your day-to-day life, and we often take it for granted—or even think negatively about it.

Your body is sacred and is a key part of our overall health. Just as we tend to our minds, we need to tend to our bodies. A great way to do this is to promote relaxation through stretching.
It only takes a few minutes and can be done almost anywhere as long as you have the room. The Be Team has compiled a few of our favorite releases for any time of day. Try to hold these positions for at least ten seconds but remember you should never feel pain. Stop immediately if you feel a twinge or sharp sensation.



When your alarm goes off, you probably grab your phone, check your email, and then roll out of bed and into the bathroom. Let’s insert some movement into your routine. Not only will stretching in the morning keep your body relaxed for the day, but it can also increase your energy and ease any soreness from sleeping. 

  • Cobra pose: This stretch is a backbend, but don’t worry—it’s a gentle pose that will stretch your shoulders and abs. It’s a great way to wake up your muscles and shake off any sleepiness.  
    • Lay on your stomach on the floor with your palms flat on the ground near your ribcage. 
    • Gently push upward using your palms until your upper body is off the floor. Keep your shoulders down and back as your spine elongates. You should feel a nice stretch in your shoulders and abs. 
    • To leave the pose, slowly lower your upper body back down onto the floor. 


Midday break:

Maybe you’ve been sitting at your desk all day or running errands, or perhaps you’ve spent a lazy weekend day on the couch. Regardless, it’s a good idea to spend a few minutes moving with purpose and promoting muscular release around the middle of the day. 

  • Forward bend: This is a great stretch to relieve your shoulders and hamstrings, especially if you’ve been still for a while. 
    • Stand comfortably with your feet shoulder-width apart. 
    • Slowly bend forward. You should feel a good stretch in your back as well as along the back of your legs, but it shouldn’t hurt. 
    • If you can touch your toes, cradle your elbows with your hand and rock your hips slightly from side to side to deepen the stretch. 
    • To leave the pose, slowly straighten your back until you’ve returned to a standing position. 


  • Shoulder shrugs: It’s common to hold tension in our necks and shoulders, and our collective posture has certainly taken a hit with computers and phones. Give your upper body a break with this simple stretch.
    • Sit or stand in a relaxed position. 
    • Lift both shoulders up near your ears and hold. You should feel a stretch along the top of your shoulders. 
    • Roll your shoulders back and down, releasing the position. 
    • Repeat as many times as you’d like. 


After exercise:

Exercising is a great way to stay healthy and release anxiety. Whether you’re cycling, walking, or jogging, it’s important to stretch afterwards—especially if you’re striving to loosen up your muscles and promote relaxation.

  • Runner’s lunge: Your hips are an important part of any lower body movement. There are a ton of great stretches for this part of your body, and here’s one to get you started. 
    • Begin on your hands and knees in a comfortable position. 
    • Bring your right foot forward so it’s next to your right hand. You should feel a stretch down the front of your hips. Lean into the stretch as much as is comfortable. 
    • Slowly return your right leg back to its starting position, then bring your left foot forward so it’s close to your left hand. 
    • Lean into the stretch as much as is comfortable before returning your left leg back to its starting position. 


  • Child’s pose: This position stretches your back and your lats, which run down the sides of your ribs. This is one of the most relaxing stretches you can do and helps the body wind down after a workout. 
    • Start on your hands and knees then lean back until your rear rests on the tops of your feet. 
    • Stretch forward, keeping your head between your arms. Your forehead can even rest on the floor. 
    • Breath into the stretch, making sure you feel it down your sides.
    • To end the stretch, walk your hands back and lift your upper body.


Before bed:

When you’re winding down for the day and getting ready for bed, it’s the perfect time to check in with your body and move through a few relaxing stretches. 

  • Legs against the wall: This relaxing pose will release your lower back and help with circulation in your legs.
    • Sit down facing a wall as close as you can get
    • Put your feet against the wall, walking them upward and pushing your hips toward the wall. You should end up with your rear against the wall and your feet stretched upward 
    • Breathe into this position and let gravity do the rest of the work. Hold this pose for as long as it feels comfortable.


  • Spinal twist: This calming position stretches your back and glutes, and is a great way to release tension before heading to bed.
    • Lay on your back in a comfortable position with your arms and legs spread out. 
    • Pull your right leg across your body and let it rest on the left side of your torso, allowing your middle to twist. 
    • Look over your right shoulder to deepen the stretch, then slowly return your right leg to its starting position. 
    • Now, pull your left leg across your body and look over your left shoulder. 
    • Return your left leg to its starting position.  


We hope this list of stretches helps you find relief and relaxation throughout your day. This is an easy way to work relaxation techniques into your daily routine.