In our busy modern lives, the body often carries the weight of long hours at desks, intense workouts, or daily stress. The result? Stiff muscles, tight joints, and restless energy. That’s why creating space in your day for a dedicated stretching session is more than just exercise—it’s a gift to your body and mind.
In this flow, Yoga with Nicole Chi guides you through a gentle yet effective stretching yoga sequence designed to release tension, improve flexibility, and restore balance. Whether you’re a beginner, an athlete in recovery, or simply looking for relaxation after a long day, this session will leave you feeling light, calm, and energized.
Why Stretching with Yoga?
Stretching is often seen as something to do quickly before or after a workout. But when combined with yoga principles—breath, mindfulness, and intentional movement—stretching transforms into a practice that benefits the whole self.
- Releases Muscle Tension – Stretches lengthen tight muscles, easing soreness from sitting or training.
- Improves Flexibility – Gentle yoga stretches gradually increase range of motion.
- Supports Recovery – Blood flow and oxygen delivery help tissues repair faster.
- Boosts Relaxation – Breathwork and slow movements activate the parasympathetic nervous system.
- Connects Mind & Body – Awareness of posture, breath, and sensation cultivates presence.
Nicole Chi’s Stretching Session Flow
This 25–30 minute routine combines soothing stretches with mindful yoga postures. It can be done at any time of day—morning to awaken, post-workout to recover, or evening to wind down1. Centering Breath (2 Minutes)
Begin seated or lying down. Place one hand on your heart and the other on your belly. Take slow inhales through the nose, and exhale fully through the mouth.
- Nicole’s cue: “Let your breath be the bridge between tension and release. Every inhale expands, every exhale softens.”
2. Seated Neck & Shoulder Stretch (2 Minutes)
Sit tall with crossed legs. Gently drop your right ear toward your shoulder, breathing into the stretch. Switch sides. Then interlace fingers behind your head, tucking chin to chest for a gentle neck release.
- Why: Releases stiffness caused by screen time and stress.
3. Cat-Cow Flow (3 Minutes)
Come onto hands and knees. Inhale to arch your spine, lifting chest (Cow Pose). Exhale to round spine, tucking chin (Cat Pose). Continue for 6–8 rounds.
- Why: Warms the spine, improves mobility.
- Nicole’s cue: “Imagine each vertebra waking up as you ripple through the movement.”
4. Child’s Pose (Balasana) – 2 Minutes
Sit back onto your heels, forehead on the mat, arms extended forward. Breathe deeply.
- Why: Stretches hips, thighs, and back; calms the mind.
5. Low Lunge Stretch (Anjaneyasana) – 2 Minutes Each Side
Step right foot forward into a lunge, left knee on the floor. Sink hips forward gently. Switch sides.
- Why: Opens hip flexors and thighs, releasing sitting-related tension.
- Nicole’s cue: “Feel your hips melting like warm sand beneath the sun.”
6. Reclined Figure Four (Supta Kapotasana) – 3 Minutes Each Side
Lie on your back, bend knees, cross right ankle over left thigh. Hold behind left leg and gently pull toward chest. Switch sides.
- Why: Stretches glutes, relieves sciatic discomfort.
7. Seated Forward Fold (Paschimottanasana) – 3 Minutes
Extend legs forward, sit tall. Inhale arms up, exhale fold gently over legs, hands resting on shins, ankles, or feet.
- Why: Lengthens hamstrings, soothes the nervous system.
- Nicole’s cue: “It’s not about how far you fold, but how much you soften.”
8. Supine Spinal Twist (Supta Matsyendrasana) – 2 Minutes Each Side
Lie down, hug right knee into chest, then guide it across your body. Extend right arm to the side, gaze right. Switch sides.
- Why: Releases lower back, massages organs, and refreshes the spine.
9. Happy Baby Pose (Ananda Balasana) – 2 Minutes
Lie on your back, knees toward chest, hold outsides of feet or shins. Gently rock side to side.
- Why: Opens hips, calms the mind, stretches inner thighs.
- Nicole’s cue: “Allow yourself to play. Smile and feel your body soften.”
10. Reclined Bound Angle (Supta Baddha Konasana) – 3 Minutes
Bring soles of feet together, knees falling open. Place pillows under thighs if needed. Rest hands on belly or heart.
- Why: Opens hips and chest, deeply restorative.
11. Final Relaxation – Savasana (5 Minutes)
Lie flat on your back, arms by your sides, palms up. Close your eyes, let go of effort, and breathe naturally.
- Why: Integrates the practice, promoting total relaxation.
- Nicole’s cue: “Trust the stillness. You’ve stretched not just your body, but also your space for peace.”
Tips for Your Stretching Yoga Practice
- Breathe Deeply: Never hold your breath; let it guide your movement.
- Use Props: Bolsters, blankets, or blocks make stretches more accessible.
- Go Slow: Gentle, longer holds (1–3 minutes) allow muscles to truly release.
- Stay Consistent: Even 15 minutes daily can improve flexibility over time.
- Listen to Your Body: Stretch to the point of sensation, not pain.
The Benefits You’ll Notice
After practicing Nicole’s stretching session, you may feel:
- Lighter & Looser: Stiffness in hips, back, and shoulders gently fades.
- Improved Mobility: Greater range of motion supports daily movement and workouts.
- Calm & Grounded: Breath-focused stretching relaxes the nervous system.
- Better Posture: Lengthened muscles reduce slouching and tension.
- Deeper Rest: Evening sessions can prepare your body for more restful sleep.
Nicole Chi’s Closing Words
“Stretching is not just about becoming flexible—it’s about creating space in your body and mind. Each breath, each posture, each release brings you closer to balance and harmony. This practice is yours, a time to soften, recharge, and reconnect with your inner calm.
Thank yourself for showing up today. Carry this openness and peace with you into the rest of your day—or drift gently into a night of deep rest. Remember, your body is your home—nurture it, and it will nurture you in return.”
Final Thoughts
The Stretching Session | Yoga | Nicole Chi is a gentle reminder that taking time to slow down and stretch isn’t a luxury—it’s essential self-care. Through this calming, mindful sequence, you not only ease physical tightness but also cultivate inner clarity and balance.
So whether you’re winding down from a long day, recovering from a workout, or simply seeking a pocket of peace, roll out your mat, breathe deeply, and let Nicole’s stretching yoga session guide you back to your best self.
✨ Namaste. ✨
