Daily Stretching Exercises for Beginners - 15-Min Full Body Flexibility - Saurabh Bothra Yoga

Here’s a simple **15-minute daily stretching routine** for beginners to improve flexibility and mobility. You don’t need any equipment—just a yoga mat or a soft surface.

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### **1. Neck Stretch (1 min)**
- Sit or stand upright.
- Gently tilt your head toward your right shoulder.
- Hold for 15 seconds, then switch sides.
- Slowly roll your head in a circle for 30 seconds.

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### **2. Shoulder Rolls (1 min)**
- Stand or sit comfortably.
- Roll your shoulders forward in big circles for 30 seconds, then backward for 30 seconds.

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### **3. Standing Side Stretch (1 min)**
- Stand with your feet shoulder-width apart.
- Reach your right arm overhead and lean to your left.
- Hold for 15 seconds, then switch sides.
- Keep your chest open and hips stable.

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### **4. Forward Fold (1 min)**
- Stand tall, then hinge at the hips and reach for your toes.
- Let your upper body hang loose.
- Slightly bend your knees if needed.
- Hold for 30-60 seconds.

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### **5. Cat-Cow Stretch (2 min)**
- Get on your hands and knees (tabletop position).
- Inhale: Arch your back and lift your head and tailbone (Cow Pose).
- Exhale: Round your back, tuck your chin and pelvis (Cat Pose).
- Repeat for 8-10 slow breaths.

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### **6. Seated Spinal Twist (2 min)**
- Sit with your legs extended.
- Bend your right knee and place your foot outside your left thigh.
- Place your right hand behind you and your left elbow outside your right knee.
- Hold for 30 seconds, then switch sides.

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### **7. Butterfly Stretch (2 min)**
- Sit with the soles of your feet touching and knees dropping outward.
- Hold your feet with your hands and gently press your knees toward the ground.
- Hold for 30-60 seconds.

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### **8. Quadriceps Stretch (1 min per leg)**
- Stand on one foot (hold a wall for balance if needed).
- Grab your other ankle and pull it toward your glutes.
- Keep your chest upright and knees close together.
- Hold for 30 seconds per leg.

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### **9. Hamstring Stretch (1 min per leg)**
- Extend your right leg straight in front of you with your heel on the ground.
- Bend your left leg slightly and hinge forward at your hips.
- Keep your back straight.
- Hold for 30 seconds per leg.

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### **10. Child’s Pose (2 min)**
- Kneel on the floor, sit back on your heels, and stretch your arms forward.
- Rest your forehead on the ground.
- Relax your shoulders and breathe deeply.

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Try to breathe deeply and consistently throughout these stretches. Let me know if you'd like additional modifications or progressions!