The early morning light streamed through the tall studio windows, painting the wooden floor in soft gold. The space was quiet, peaceful, filled only with the faint hum of gentle music and the calm rhythm of breathing. On her mat, Nastya sat cross-legged — poised, graceful, and ready.
This wasn’t just a stretch; it was a ritual. A daily moment of reconnection — between breath, body, and mind. Today, she was guiding her followers through her Complete Flexibility Routine, a full-body stretch designed not only to open the muscles but also to awaken the soul.
She took a deep inhale, raised her arms overhead, and smiled softly.
“Let’s begin,” she said in her soothing voice.
1. The Awakening – Breathing into Motion
Every great stretch begins with breath. Nastya started seated in Easy Pose, eyes closed, spine tall. Her hands rested gently on her knees, palms facing upward. She inhaled through her nose, expanding her ribs, and exhaled through her mouth with a sigh, letting the morning’s tension drift away.
“Feel your breath travel through your whole body,” she whispered. “It’s not just air — it’s energy.”
With each breath, she began to sway gently side to side, waking her spine, softening her hips. Her neck rolled slowly, easing away stiffness from sleep. The motion was fluid, unforced — like the body remembering what freedom felt like.
After a few moments, she transitioned to Cat-Cow, moving onto her hands and knees. Inhale — arching her back, chest open, gaze lifted. Exhale — rounding her spine, chin to chest. The movement synchronized perfectly with her breath.
“This is your body’s good morning,” she said. “Be gentle. Be patient.”
Her hair fell loosely over her shoulders as she flowed through the movement. Each repetition melted tension, each exhale released something deeper than muscle tightness — it released resistance.
2. The Upper Body — Shoulders, Chest & Spine
Next came the upper body. Nastya moved into a Thread the Needle Stretch, sliding her right arm under her body, shoulder and ear resting on the mat. The stretch reached deep into her upper back and shoulder blade.
“Notice the small spaces,” she reminded. “Sometimes the tightest parts aren’t where we expect.”
She switched sides, her body moving like water.
Then, sitting back on her heels, she clasped her hands behind her and opened her chest to the ceiling — Chest Opener Stretch. Her collarbones widened, her heart lifted, and her shoulders rolled back. It was a freeing sensation, the kind that made you sigh without meaning to.
From there, she crossed one arm across her body and held it with the other, releasing her deltoid. Then she brought one arm behind her head, gently pressing the elbow down — Triceps Stretch.
The flow of these movements wasn’t about speed or precision. It was about listening — hearing what the body needed most and offering it kindness instead of pressure.
“Stretching isn’t punishment,” Nastya said softly. “It’s love made physical.”
3. The Lower Body — Hips & Legs
The lower body was where Nastya’s flexibility truly shone. She flowed gracefully into Low Lunge, her right knee bent, her left leg extended behind her. Her hips sank deeper with every exhale, stretching through the front of her thigh and hip flexor.
“This is where we hold emotions,” she said, pressing her palms to her heart. “Breathe them out.”
After a few breaths, she placed her hands on the mat and straightened her front leg, folding forward into Half Split. Her hamstring stretched deeply as her fingertips reached toward her toes. The muscles along her leg trembled slightly, but her face remained serene.
She switched sides, maintaining a slow, steady rhythm — like a quiet wave.
Next came Butterfly Pose — soles of feet together, knees dropping outward. She leaned forward slightly, back straight, feeling a deep opening through her inner thighs.
The stretch was intense but beautiful. Her breathing guided the experience — long, smooth, mindful.
“Don’t fight the stretch,” she said, eyes closed. “Meet it halfway. Let it teach you patience.”
Then, moving into Frog Pose, she opened her knees wide, lowering her chest toward the mat. It was a deep hip release — one of the most challenging yet rewarding stretches in her routine. Her breath deepened, her focus sharpened.
The silence of the studio felt sacred — just the sound of her calm exhalations, the music softly flowing in the background, and the steady pulse of her heart.
4. The Hamstrings & Back — Length and Grace
From her seated position, Nastya extended both legs straight out in front of her. She inhaled deeply, reaching her arms high, and then exhaled as she folded forward into Seated Forward Fold (Paschimottanasana).
Her back lengthened as she reached for her feet, resting her forehead on her knees. It wasn’t about touching her toes — it was about melting into the stretch. Her body curved like a river flowing downhill, natural and soft.
She stayed here for several deep breaths, her whole spine opening.
Then, transitioning gracefully onto her feet, she moved into a Standing Forward Fold, allowing gravity to lengthen her hamstrings and decompress her spine. Her fingers brushed the floor as her head hung loose.
“Let go,” she murmured. “Let go of tension. Let go of expectation. Just be here.”
After a few moments, she interlaced her fingers behind her back and allowed her arms to fall forward, deepening both her shoulder and back stretch simultaneously.
5. The Spine and Core — Gentle Twists
To awaken the core and restore balance, Nastya moved into gentle twists.
She sat cross-legged again, placing her right hand on her left knee and twisting her torso slowly, gaze over her shoulder. Her spine elongated as she inhaled, and with each exhale, she rotated slightly deeper.
Then she switched sides, maintaining control and softness in her movement.
Twisting stretches are about alignment, she explained — the harmony of strength and flexibility, the meeting of control and release.
She added a Reclined Supine Twist next — lying down and dropping both knees to one side, arms extended out like wings. The pose opened her lower back and shoulders simultaneously, offering full-body relief.
Her breathing slowed even more now, almost like she was meditating through movement.
6. The Finishing Touch — Relax and Restore
The final phase of Nastya’s Complete Flexibility Routine was surrender.
She laid flat on her mat, stretching long through her entire body — arms above her head, toes pointed, spine long. Then she released everything, closing her eyes.
Her body had worked, opened, and softened. Now, it was time to rest.
She brought her knees to her chest and gave herself a gentle hug — a symbol of gratitude. Then she slowly extended into Savasana, the ultimate resting pose.
The light from the windows touched her face, and the music faded into silence.
In that moment, there was no rush, no goal, no comparison — only stillness and awareness.
Her breathing was smooth and effortless, her heart steady. The world outside could wait. This — this quiet, glowing presence — was what mattered.
A Moment of Reflection
After a few minutes, she sat up slowly, crossing her legs once more. Her eyes fluttered open, calm and bright. She brought her palms together at her chest, bowed her head, and smiled.
“Flexibility isn’t about how far you can bend,” she said softly, “it’s about how deeply you can listen — to your body, your limits, and your peace.”
She took one last inhale, one last exhale, and whispered her final words of the session:
“Move with kindness, breathe with intention, and always honor the body that carries your soul.”
And with that, Nastya’s Full Body Stretch Routine came to a close — a blend of strength, stillness, and serenity. The kind of practice that didn’t just make you flexible… it made you whole.
🧘♀️✨
