Let’s face it: There’s something incredibly calming and luxurious about pampering yourself with a full-body massage. But what if you could achieve similar—or even better!—results in the comfort of your own home, whenever you want? That’s where yoga comes in, a wonderful practice that improves flexibility, balance, and strength while reducing tension, stiffness, and stress. To help you feel your best, we’ve discovered five gentle yoga moves recommended by experts that will loosen up your body.

What Makes Yoga a Great Alternative To Getting a Massage

We spoke with Amanda Grimm, a sports and remedial massage therapist and PT in London with Knead Massage, who spills the tea.

“As a massage therapist, I strongly believe in the advantages of massage,” she explains. “While massage provides immediate relief and aids in recovery, yoga offers a distinctive element that massage alone doesn’t provide. When we engage in yoga, we’re actively participating in and controlling the stretches ourselves, encouraging the body to develop the habit of releasing tension.”

Engaging in a gentle yoga routine doesn’t just involve stretching your muscles; it also activates your parasympathetic nervous system, which Amanda refers to as the “rest and digest mode.”

“This is one of the reasons yoga feels so good—it literally turns down your stress response,” she adds. “Plus, by moving and breathing together, you’re increasing circulation and sending oxygen to tight spots that a massage might not reach.”

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5 Gentle Yoga Moves That Loosen Your Body Better Than a Massage

Child’s Pose

1. Assume all fours.
2. Sit back onto your heels while stretching both arms forward.
3. Hold child’s pose for 5 to 10 full breaths.

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Cat-Cow

1. Assume all fours.
2. Alternate between rounding and arching your spine with your breath. Amanda describes it as “giving your spine a gentle massage from the inside.”
3. Complete 8 to 10 rounds.

Thread The Needle

1. Assume all fours.
2. Slide one arm under your body, allowing your shoulder to rest on the floor.
3. Hold the pose on each side for 30 seconds.

Supine Figure 4

1. Lie flat on your back.
2. Cross one ankle over your opposite knee.
3. Hug that leg close to your body.
4. Hold the pose on each side for 45 to 60 seconds.

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Gentle Twist

1. Lie flat on your back.
2. Bend your knees.
3. Allow your knees to fall to one side, all while keeping your shoulders against the mat.
4. Hold the post on each side for 8 full breaths.

Alexa Mellardo