Life-changing yoga hack: the 15-minute full-body stretch you need to try, says top instructor

When mornings feel rushed and chaotic, starting your day on the right note can feel impossible. But what if you could reset your body and mind in just 15 minutes? This quick and effective yoga hack, crafted by top yoga instructor Kassandra Reinhardt, makes it possible.

This full-body stretching routine allows you to connect with yourself before the day’s busyness takes over. Kassandra’s method integrates strengthening, balancing, and stretching movements, helping you focus and feel energized.

The routine: 15 minutes to a better morning

Let’s break down this transformative 15-minute practice.

1. Reclined stretch: Start by lying on your back and reaching your arms overhead. Stretch through your fingers and toes to lengthen your waist. Then, bring one knee to your belly, holding your thigh or shin. Extend your opposite leg, pressing your heel into the mat. Switch sides and repeat to wake up your hips and core.
2. Reclined twist: Cross one thigh over your body and stretch your arm out to anchor your shoulder blade. Deep belly breaths here are key for releasing tension.
3. Reclined pigeon: Cross one ankle over the opposite knee, forming a figure-4 shape. For a deeper stretch, thread your hands behind your thigh and gently pull it toward your chest. Keep your shoulders relaxed and focus on your breath.
4. Sphinx pose: Roll onto your belly and rest on your forearms. Lift your chest while lengthening your tailbone. Adjust your elbows forward if needed to avoid back strain.
5. Cat-cow: Move to all fours and alternate between arching your back (Cow) and rounding it (Cat). For an extra challenge, engage your core and lift your knees slightly off the mat.
6. Downward-facing dog: Lift your hips high, forming an inverted V-shape. Keep your knees bent if your hamstrings feel tight. Pedal your feet to stretch the calves and find length in your spine.
7. Standing forward bend: Step to the front of your mat and fold forward. Bend your knees if needed, letting your head and arms hang heavy. Add a gentle sway for extra relaxation.
8. Warrior 2: Rise to stand and step into Warrior 2. With one foot forward and the other turned out, bend your front knee and extend your arms parallel to the mat. This pose builds strength and focus. Switch sides.
9. Wide-legged forward bend: With a wide stance, fold forward from the hips. Relax your neck and shoulders as your upper body drapes toward the mat.
10. Bound angle: Take a seat, bring the soles of your feet together, and let your knees fall apart. Lengthen your spine as you hinge forward slightly. Let gravity deepen the stretch.
11. Deer pose: Sit with one leg folded in front and the other behind you at a 90-degree angle. Lean back slightly to stretch the inner thighs and hips. Switch sides to balance both hips.
12. Seated meditation: Finish by sitting tall with your eyes closed. Reflect on one word that captures your intention for the day and let it guide you as you move forward.

This routine represents a moment of self-care that helps you feel centered and grounded before tackling the day’s challenges. By dedicating just 15 minutes to yourself, you can transform your mood and energy levels. Roll out your mat tomorrow morning and discover how a simple stretch can make all the difference.