Looking for a simple, gentle routine that helps you feel good inside and out? This 15-minute nightly stretch sequence helps open up meridians, regulate hormones, reduce bloating, and calm the nervous system for better sleep. If intense workouts aren’t your thing, this slow-paced, feel-good flow is perfect for you.
Move 1: Child’s Pose to Soothe the Spine
Instructions:
- Kneel down with knees wider than your shoulders and big toes touching.
- Exhale as you sit your hips back toward your heels.
- Extend your arms forward and rest your forehead on the mat.
- Hold for 40–60 seconds.
Tips: If your hips don’t touch your heels, place a pillow underneath. This pose gently stretches your back muscles and stimulates the Du meridian. 
Move 2: Thread-the-Needle Twist for Neck and Shoulders
Instructions:
- Start in tabletop pose, thighs vertical.
- Inhale and twist your chest to the right as your right arm reaches up.
- Exhale and thread the right hand under the left armpit, resting your shoulder and head on the mat.
- Extend your left hand forward and hold for 30 seconds.
- Repeat on the other side.
Tips: Avoid arching your back. This stretch improves shoulder mobility, posture, and stimulates meridians along the back and neck.
Move 3: Seated Forward Fold for Hamstrings
Instructions:
- Sit and bend your right knee, placing your foot on the inner thigh.
- Keep your left leg extended, flex the foot, and rotate your pelvis forward.
- Exhale and reach for your left ankle.
- Hold for 30 seconds, then switch sides.
Tips: Keep the extended leg straight. Great for relaxing tight hamstrings, stimulating the Bladder meridian, and reducing leg swelling or varicose veins.
Move 4: Low Lunge for Hip and Stomach Relief
Instructions:
- Begin in tabletop, then step your right foot forward.
- Rest your hands on your thigh, with your left foot flat on the floor.
- Inhale to lengthen the spine, opening the shoulders.
- Exhale and sink your hips down to stretch the left thigh.
- Stay for 10–15 breaths, then switch legs.
Tips: Keep the right knee behind the toes and chest upright. This move helps relieve anterior pelvic tilt, opens the Stomach meridian, and aids digestion.
Move 5: Pigeon Pose for Outer Hips and Sciatica
Instructions:
- From move 4, place both hands on the floor.
- Lower the right thigh to the mat and bring your heel toward your pelvis.
- Stretch your left leg back.
- Exhale and fold forward, resting your forehead down.
- Hold for 30–60 seconds, then switch sides.
Tips: If the hips or forehead can’t reach the floor, support yourself with a pillow. This pose activates the Gallbladder meridian and helps ease sciatic nerve pain.
Move 6: Side Stretch for Inner Thigh Meridians
Instructions:
- Sit and open your legs about 90–120 degrees.
- Bend your left leg so the heel touches your pelvis.
- Exhale and side bend to the right, reaching your left arm overhead.
- Hold for 30 seconds, then switch sides.
Tips: This stretch targets the Liver, Kidney, and Spleen meridians, shaping legs and improving circulation.
Final Thoughts: Stretch, Breathe, and Reconnect
These 6 simple moves don’t just stretch your muscles—they help your whole body reboot. With consistency, you may notice smoother digestion, better skin, less anxiety, and even slimmer legs. Try it for a week and feel the difference!
