Lower Body Stretch Yoga Flow

You’ve pushed your legs to the limit, now it’s time to give them the stretch they deserve. Our lower body stretch yoga flow is the perfect post-workout cool-down to help your hips, hamstrings, and calves recover. This sequence is designed to relieve tightness and improve flexibility after your workout, making sure you leave your mat feeling relaxed, rejuvenated, and ready to take on whatever comes next. Let’s stretch those legs and cool down together!

8-Minute Lower Body Stretch Yoga Flow

Description: Repeat this flow 1 time and breathe deeply and fully.

Lower Body Stretch Yoga Flow Instructions

1. Standing forward bend pose: 30 seconds. Exhale slowly as you walk your hands back, draw your belly slightly in and lengthen your torso.

2. Standing split pose: 30 seconds + 30 seconds. Shift your weight onto the left foot and slowly straighten your right leg up and back. Grab the back of your left leg with your left hand and lay your torso on the left thigh. Stay in standing split pose for 30 seconds, return to standing forward bend, reverse leg positions and repeat.

3. High lunge pose: 30 seconds + 30 seconds. As you inhale, step your left leg straight back. Lay your torso on your right thigh and hold for 30 seconds. Exhale, step your right leg back, beside the left, and walk your hands back to standing forward bend. Repeat with the opposite leg.

4. Half lord of the fishes pose: 30 seconds + 30 seconds. Sit on the floor, cross your left leg over the right, placing the sole of your left foot on the outside of your right thigh. Rest your left hand on the floor, twist your upper body to the left and pull your left knee toward the chest with the help of your right arm. Stay in half lord of the fishes pose for 30 seconds and then repeat on the opposite side.

5. Bound angle pose: 30 seconds. Bend your knees, press the soles of your feet together, and drop your knees out to the sides. Lengthen your torso, grasp your big toes and hold for 30 seconds.

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6. Pigeon pose: 30 seconds + 30 seconds. Start on your hands and knees and bring your left knee forward and out to the left side. Slide your right leg back and tuck your right toes under. Spread your left toes, elongate the spine, and gaze up. Stay in pigeon pose for 30 seconds, and then repeat with the opposite leg.

7. Half frog pose: 30 seconds + 30 seconds. Extend your legs back and keep your forearms flat on the floor. Bend your left knee, reach back with your left hand and clasp your left foot. Stay in half frog pose for 30 seconds, and then switch sides.

8. Frog pose: 30 seconds. Go into child’s pose, with your torso lying down and your arms stretched in front of you. Walk your knees out to the sides, as wide apart as it feels comfortable, and place your forearms on the mat. Flex your feet and rest the inside edges on the mat.

9. Eye of the needle pose: 30 seconds + 30 seconds. Lie on your back and bend both knees. Cross your left leg over the right, clasp both hands around the back of your right leg’s thigh and bring the right knee toward the chest. Stay in eye of the needle pose for 30 seconds, then reverse leg positions and repeat.

Yoga Sequence Video

Yoga Sequence Interval Timer

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