yújiā hé lāshēn dōu kěyǐ fàngsōng jīròu.

都 means both or all. In 瑜伽和拉伸都可以放松肌肉, it tells you that yoga and stretching both can relax the muscles.

A useful pattern is:

A 和 B 都 + verb/adjective

So here:

• 瑜伽和拉伸 = yoga and stretching
• 都可以放松肌肉 = both can relax the muscles

Without 都, the sentence is still understandable, but 都 makes the idea of both of them clearer.

Chinese adverbs usually come before the verb phrase they modify. Here, 都 is modifying the whole predicate 可以放松肌肉.

So the order is:

瑜伽和拉伸 + 都 + 可以 + 放松肌肉

This is the natural word order in Chinese.

You can think of it as:

• 瑜伽和拉伸 = the two things being discussed
• 都 = both
• 可以放松肌肉 = can relax the muscles

Here, 和 connects two nouns: 瑜伽 and 拉伸. In this sentence, it works very much like English and.

So:

• 瑜伽和拉伸 = yoga and stretching

However, 和 does not always behave exactly like English and in every situation. It is mainly used to connect nouns or noun phrases. In other contexts, Chinese may use different structures instead of a direct and.

In this sentence, though, 和 is a straightforward and.

Yes. 瑜伽和拉伸都放松肌肉 is understandable, but it sounds less natural for the intended meaning.

Why? Because 可以 adds the idea of can, are able to, or are effective for. It makes the sentence sound smoother and more natural when talking about benefits or functions.

Compare:

• 瑜伽和拉伸都可以放松肌肉。
  = Yoga and stretching can both relax the muscles.

• 瑜伽和拉伸都放松肌肉。
  This sounds more like yoga and stretching both relax muscles, which is understandable but a bit less polished in everyday explanation.

So 可以 is not strictly required for grammar, but it is very natural here.

放松 means to relax or to loosen up.

In this sentence, it is a verb:

• 放松肌肉 = relax the muscles

It is common in health, fitness, and daily-life contexts. For example:

• 放松身体 = relax the body
• 放松心情 = relax your mood / unwind
• 放松一下 = relax a bit

So in this sentence, 放松 is something that yoga and stretching do to the muscles.

Chinese often leaves out things like the, a, or your when the meaning is clear from context.

So 肌肉 just means muscles here. Depending on context, it could be understood in English as:

• the muscles
• your muscles
• muscles in general

Chinese does not require articles the way English does, so a bare noun like 肌肉 is very normal.

It can function like a general noun, so number is often not marked explicitly in Chinese.

In English, we usually say muscles here, but Chinese simply says 肌肉. The listener understands from context that this refers to muscle tissue or the muscles in the body generally.

This is very common in Chinese: nouns often do not show singular/plural unless it is important to specify.

拉伸 refers to stretching in an exercise or physical sense. In this sentence, it behaves like a noun-like activity, similar to how English uses stretching.

So:

• 瑜伽 = yoga
• 拉伸 = stretching

Together they are two activities being listed.

But 拉伸 can also be used verbally in other contexts, depending on the sentence. Chinese words are often flexible in this way.

Sometimes yes, but they are not always identical.

• 拉伸 is very common in fitness and exercise contexts, especially for stretching muscles
• 伸展 can also mean stretch or extend, and may sound a little broader or sometimes slightly more formal/literary depending on context

In a sentence about exercise benefits, 拉伸 sounds very natural.

Yes: the second character 伽 here is pronounced jiā, so 瑜伽 is yújiā.

That sometimes surprises learners because characters can have different pronunciations in different words. In this word, you should memorize the whole pronunciation as:

• 瑜伽 — yújiā

Also note the tones:

• 瑜 = second tone
• 伽 = first tone

It means each one can do it—in other words, both yoga and stretching can relax the muscles.

That is exactly what 都 helps show. It applies the statement 可以放松肌肉 to both items in the list.

So the meaning is not mainly the combination of yoga and stretching, but rather:

• yoga can relax the muscles
• stretching can relax the muscles

Yes, in some cases. Possible alternatives include:

• 跟
• 以及

But they are not all the same in tone or usage:

• 和 is very common and neutral
• 跟 is common in speech
• 以及 is more formal

For this sentence, 和 is the safest and most natural choice.

Yes, that is possible, especially in writing or in a list-like style.

• 瑜伽、拉伸都可以放松肌肉。

The comma-like punctuation 、 is used for listing items. This version feels a bit more like listing two categories or activities.

• 瑜伽和拉伸都可以放松肌肉。

This version feels more like everyday spoken wording.

Both are fine, but 和 is especially natural for beginners to use.