The gentle morning light filtered through the curtains as CUTIS, the curious little baby monkey, peeked into the living room. Mari had rolled out a yoga mat, placed a small water bottle beside it, and tied her hair into a loose bun. Today was not a workout day. Today was something simpler, calmer, and perfect for beginners—a full-body flexibility routine done right at home.
CUTIS blinked, intrigued. Usually, Mari’s exercise sessions involved fast movements, jumping, or core workouts. But this time everything looked peaceful. The room felt soft, almost like it was inviting him to join.
“Come here, CUTIS,” Mari called gently. “We’re doing stretching today. Perfect for beginners. Perfect for you.”
CUTIS jumped onto the mat immediately.
Mari laughed. “Okay then! Let’s start.”
The stretching session began with slow, deep breaths—breaths that signaled the body to soften and the mind to relax.
1. Gentle Breathing & Warm-Up
Mari sat cross-legged, shoulders relaxed, spine straight. CUTIS copied her posture, though his tiny legs naturally stuck out to the side in a funny way. She inhaled deeply, letting the air fill her lungs, then exhaled slowly.
“Breathing first,” she explained, “helps warm the body from the inside.”
CUTIS inhaled, puffing his cheeks like a balloon, earning a soft giggle from Mari.
After a few slow breaths, she rolled her shoulders back, then forward, loosening the stiff muscles. CUTIS tried to follow, rotating his shoulders like a very tiny windmill.
Warm-up complete.
2. Neck & Shoulder Stretching
Mari tilted her head gently to the right, then the left, lengthening the sides of her neck. She felt the muscles soften immediately.
“Nice and slow,” she reminded CUTIS.
CUTIS, of course, tilted his entire body instead of just his head, tipping sideways like a falling tree. Mari caught him with one hand and smiled.
Next, she interlaced her fingers and stretched her arms forward, rounding her shoulders. The stretch felt amazing, like releasing days of tension.
CUTIS mimicked her again, sticking his little arms out and scrunching his shoulders dramatically.
“You’re doing great,” she praised. His eyes sparkled proudly.
3. Upper Body Flexibility for Beginners
Mari moved into a seated side stretch. She raised her right arm overhead and leaned gently to the left. Her ribs expanded with each breath, creating space in her upper body.
CUTIS followed, lifting his tiny arm high. His stretch was not perfect, but adorable.
Mari switched sides, breathing deeply, letting the stretch melt her stiffness.
Upper body stretches like these were perfect for beginners—they were simple yet highly effective. She felt her body waking up, opening, becoming more flexible with each slow movement.
CUTIS felt… longer. Or at least he believed he did.
4. Simple Spinal Flexibility: Cat & Cow Pose
Mari transitioned to her hands and knees, guiding CUTIS beside her.
“This is cat-cow. Great for your spine.”
She arched her back upward like a stretching feline, then dipped her spine low as she lifted her chest.
CUTIS stared, fascinated. Then he tried doing the same—his back arched like a wriggling noodle.
The movement loosened Mari’s spine wonderfully, warming the entire back. CUTIS squeaked happily, enjoying the motion more than any stretch so far.
For beginners, cat-cow was perfect. Easy, gentle, and instantly satisfying.
5. Hip-Opening Beginner Stretches
Mari sat down and brought the soles of her feet together in a butterfly pose. Her knees naturally fell to the side.
“Hip openers are important,” she explained, “especially if you sit a lot.”
CUTIS immediately dropped into the pose like he was born for it. His tiny legs opened easily. He looked incredibly proud.
Mari leaned forward slowly, feeling the tension dissolve from her hips and lower back. The position was simple yet powerful, perfect for beginner flexibility training.
CUTIS scooted closer and bumped his forehead into hers. She laughed softly.
“Good teamwork.”
6. Hamstring Stretch: Beginner-Friendly Forward Fold
Mari extended her legs straight in front of her and reached for her toes. She didn’t force anything—she simply breathed and let her muscles lengthen naturally.
CUTIS attempted to reach his toes too, but his arms were too short. Instead, he rolled onto his back, feet in the air, grabbing his toes in a baby pose.
Mari shook her head lovingly. “You found your own stretch.”
The forward fold loosened her hamstrings and calves, releasing the tightness she’d carried for days. She breathed deeply, letting gravity help the stretch.
CUTIS happily rocked on his back like a playful tiny creature.
7. Beginner-Friendly Quad Stretch
Standing up carefully, Mari held onto a chair for balance and lifted one foot behind her, pulling it toward her glutes.
“This is for the front of your legs,” she explained.
CUTIS grabbed his foot too, copying her. Unfortunately, he lost balance immediately and toppled sideways. Mari caught him before he hit the ground.
“Balance takes practice,” she giggled.
The quad stretch felt refreshing, lengthening muscles often tight from walking or sitting. Perfect for beginners who needed gentle mobility.
CUTIS tried again—this time holding onto her leg for balance. And this time, he succeeded.
Together they switched sides.
8. Spinal Twist for Full-Body Relaxation
Mari sat again, legs crossed, and twisted gently to the right. She placed one hand on her knee and the other behind her, feeling her spine gently unwind.
CUTIS attempted a twist too—but ended up spinning halfway around like a slow-motion tumble.
Mari steadied him and guided his posture properly. The twist eased her lower back, releasing tension she didn’t know she’d been holding.
Twisting to the left, she noticed her breath deepen. Spinal twists always provided instant comfort.
CUTIS leaned against her, finding stillness.
9. Final Full-Body Stretch
Mari lay down, extending her arms overhead and pointing her toes. This long stretch felt heavenly, like her body was reaching in two directions at once.
CUTIS stretched beside her, copying the pose perfectly for once.
Peace filled the room.
Calm breathing.
Warmth spreading through muscles.
A simple beginner routine—yet incredibly effective.
10. Deep Relaxation & Closing
Mari placed one hand on her stomach and the other on her chest, breathing slowly and deeply. CUTIS rested against her side, his tiny breaths syncing with hers.
The stretching session had loosened her entire body—neck, shoulders, hips, legs, and spine. Everything felt lighter.
CUTIS looked up at her with sleepy eyes. Stretching made him feel calm and safe, something he didn’t always get from running and playing.
Mari placed a soft kiss on his forehead.
“Good job today,” she whispered.
The room was silent, peaceful, full of warmth. The perfect beginner-friendly stretching routine—simple movements, slow breathing, and a touch of love—had become a moment of bonding.
CUTIS curled into her arm, already drifting into a soft nap.
And Mari smiled, knowing that sometimes the simplest routines brought the greatest sense of harmony.
