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Today I’m sharing 6 Stretch and Flow Moves or Praise Moves you should do everyday!  Stretching and moving your body is so important to your overall health and well being.   For many years, I used to love doing yoga routines every morning. But after studying the traditional eastern roots of yoga, I realized that the spiritualism behind the practice of yoga did not line up with my Christian beliefs. The more I learned about the practice of yoga, the more I knew that I no longer wanted to participate in weekly classes or online videos.

As I searched for a yoga alternative, I found the Praise Moves Movement, created by Dr. Laurette Willis. I immediately loved the program! Many of the Praise Moves postures are similar to traditional yoga poses, but they have different names and distinct Scriptural meanings.

Today, I’m sharing 6 of my favorite Praise Moves Postures for you to try! I like to call them stretch and flow moves instead of yoga postures, since the names are changed to reflect encouraging scriptures that coincide with the moves.

6 Stretch and Flow Moves You Should do Everyday

The Tent

“Enlarge the place of your tent, and let them stretch out the curtains of your dwellings; do not spare; lengthen your cords, and strengthen your stakes” (Isaiah 54:2).

image of tent pose for 6 stretch and flow moves to do everyday

This praise move is challenging for beginners, but you can increase the distance between your feet for an easier time.

Step 1: From standing position, bend over, placing your hands on the floor. Walk your hands out until both your hands and your feet are completely touching the mat. You should resemble a downward “v” or “tent”.

Step 2: Take your legs out to shoulder-width apart and spread your fingers apart. Press through your palms and keep your hips pushed back. Keep your neck relaxed and hold this position.

The Vine

Jesus said, “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing” (John 15:5).

vine pose for 6 stretch and flow moves to do everyday

The vine posture is especially good at engaging your abs and arms. Your arms fully straightened, and the entire body is lifted from the mat, supported only on the hands and tops of the feet. You can shift immediately into the Tent posture for a quick flow.

» Do it: Lie on your belly with your legs hip-distance apart and the tops of your feet on the floor. Position your hands to the sides of your chest, then press up to raise your torso all the way up. Keep your shoulders back and down to lengthen the movement. Hold the Vine posture for about 15 seconds, breathing through the move, then transition into the tent posture and hold for 15 seconds. Continue to flow black and fourth between the two poses for 10 reps.

Read More: 12 Full Body Exercises You Can Do At Home

The Altar

“I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service” (Romans 12:1).

image of plank pose for stretch and flow moves to do everyday

Even though your feet are on the ground in this commonly utilized pose, the majority of your weight is supported by your arms. To protect your shoulders, make certain your shoulders track directly over your wrists. You’ll want to create a straight line from your head to your heels. At first, it can be difficult to hold plank pose or the Alter pose, but with practice it can build arm strength that will allow you to perform more difficult stretch and flow postures as well as mental strength.

» Do it: Place your hands on a mat with your shoulders stacked over your wrist, then keep your legs spread out behind you. Lift your hips off the floor and balance on your hands and toes, all while keeping your back as straight as a board.

Hold this position for a designated amount of time, and make sure you keep breathing, even when your body starts to shake with the effort. Begin with 15-30 seconds each day, depending on your fitness level. Every 2 or 3 days, add and additional 15 seconds to your time until you are able to hold a high plank for two minutes.

The Angel

“He shall give His angels charge over you, to keep you safe in all your ways” (Psalm 91:11).

warrior pose

There are many variations of this praise move called the Angel pose, but the basic foundational Angel pose consists of separating your feet in a parallel split stance (about 4-5 feet away). Turn your back foot out pointing away from your body. Keep your hips and torso rotated forward towards your front foot. Take a deep breath and on your exhale, bend your front knee into a 90 degree angle. Raise your arms forming a straight line at shoulder height and keep your gaze at your fingertips in front of you.

The Little Child

Jesus said, “Assuredly, I say to you, whoever does not receive the kingdom of God as a little child will by no means enter it” (Mark 10:15).

image of childs pose for stretch and flow moves

Step 1: From a neutral position on all fours, curl your feet onto the mat and kneel back onto your legs, separating your knees about hip-width apart.

Step 2: Reach your arms toward the top of your mat and keep your head and gaze down. Slowly sink your hips down towards your ankles, lengthening your back as you rest your forehead on the mat.

Step 3: Breathe deep and focus on relaxing your muscles so that your stretch is elongated with each breath. Hold this pose for at least 30 seconds.

The Flapping Tent

“The Spirit of God has made me, and the breath of the Almighty gives me life” (Job 33:4).

flapping tent pose

This praise moves pose is perfect for stretching out your lumbar muscles.

Step 1: Begin on all fours on your mat with your hands just under your shoulders and feet under hips. Spread your fingers and tuck your toes to stretch your feet. Center your head in a neutral position with a flat back and soften your gaze downward.

Step 2: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Take a deep breath, and on your exhale, return to starting position.

flapping tent pose

Step 1: Begin on all fours on your mat with your hands just under your shoulders and feet under hips. Spread your fingers and tuck your toes to stretch your feet. Center your head in a neutral position with a flat back and soften your gaze downward.

Step 2: Inhale as you draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don’t force your chin to your chest.

Step 3: Take a deep breath, and on your exhale, return to starting position.

I hope you enjoyed these stretch and flow moves along with the Praise Moves meanings behind them.  If you are looking to increase flexibility and strength, I recommend trying to incorporate these stretch and flow moves into your daily workout routine.

Also if you are looking for more encouragement, make sure to follow @movepraylove on social media and join our private community! Share your photos, quotes, and check-ins by tagging #movepraylove.





The content on, including text, graphics and images, are for informational purposes only. The content of this website is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.

6 Stretch and Flow Moves you Should do Everyday

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