Duration: 45 minutes
A longer, unhurried stretching session for complete beginners. After a gentle joint warm-up, you work through three short circuits, once or twice each: the hips, then the back and hamstrings, then the shoulders and sides. Every stretch is simple and easy to adjust, so nothing requires prior flexibility. Stay relaxed, breathe into each hold, and do the second round when the first starts to feel easy. No equipment needed.