What Are Yoga Stretches?
Yoga stretches make up the groundwork of a yoga practice. Many stretches require varying degrees of skill for beginners and advanced practitioners. In every yoga pose, one or more muscles are stretched with the support of the contraction of some other muscles. Yoga stretches initially stretch and lengthen the muscles, improving the muscles' flexibility with time and further allowing them to stretch more. Therefore, the more stretches are done, the more muscles will be flexible, and vice versa. Stretching yoga poses helps in both warm-up and cool down the body.
What Are Categories of Yoga Stretches?
Yoga stretches can be categorized into two broad groups. They are static stretching yoga poses and dynamic stretching yoga poses. In static stretching yoga poses, in a stationary position, while holding the pose, muscles are stretched. The best example of this pose is the seated forward bend pose. These stretches target the deep muscle fibers, so quick progress can be observed. In dynamic stretching yoga poses, the involved muscles require quick movements. The stretching action is the same, but the body moves better in two different positions: the spine and hips. Breathing plays an important role in coordinating dynamic movements. Dynamic stretches help to gain stamina, strength, agility, and power. Both static and dynamic stretches one or more muscles.
What Are the Basic Yoga Stretches?
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Palm Tree Pose: This pose helps to develop physical and mental balance. The back is stretched and relaxed as the entire spine is stretched and loosened. It also builds strength in the back, core, and legs. It can be done with a wall, table, or chair support. In this pose, stand straight with your legs together and slowly shift the weight to the left while lifting the right foot. Place the right foot on the thigh of the left foot. The hand must be slowly raised over the head and push the palms together. This pose should be held for one minute. Repeat the same on another side.
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Triangle Pose: This pose improves and stimulates blood circulation. It also helps to relieve pain in the back and legs. In this pose, stand with feet apart. Spread the feet apart as much as comfortable. Bring arms parallel to the floor while breathing in. Then bend on the right side, bring the right arm closer to the right foot, and breathe out. This position should be held for thirty seconds. Then slowly come up and relax. Repeat the same on the opposite side.
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Cat-Cow Pose: This pose can safely be done during the first six months of pregnancy. It improves the flexibility of the neck, shoulder, and spine. In this pose, kneel on palms and knees, and the palm should be placed shoulder-width apart and below the knees. Knees should be placed apart below the hips. The head should be raised, and the spine should be gently arched towards the floor, and inhale while doing it. Then while exhaling, bring the chin towards the chest, and the spine should be arched upwards. This exercise can be done five to ten times a day.
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Seated Forward Bend: This posture helps to boost digestion and provides relaxation. It also stretches the lower back and tones the shoulders. Cushions can be used to support the chest, forehead, or knees.
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Bridge Pose: This pose is necessary to strengthen the hamstrings, stretch the hip flexors and engage the hip extensors in the glutes. These muscles must be strengthened as they are linked to the knee joint. While doing this posture, knees, and feet should be in line with hips and must press into the four corners of the feet and use all leg muscles.
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Child's Pose: This pose can help relieve neck pain and headache. From a kneeling position, sit back on your heels and bring your knees to a comfortable position. Lengthen the spine and walk hands in front. The hips are hinged to fold forward. The arms are extended in front to support the neck. Breathe deeply and relax. Rest in this pose for a few minutes.
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Downward Dog: This pose gives excellent stretch and opens up the shoulders, hamstrings, calves, and arch of the feet. It helps strengthen the shoulders and upper back and increases the blood flow to the brain. In this pose, start with the tabletop position, and while inhaling, place hands beneath the shoulders and knees beneath the hips, and while exhaling, lift the knees off the floor and position the hips toward the ceiling. Reach the heels to the floor and straighten the knees as much as possible without locking them. Press through the fingertips and keep the head between the arms, gazing between the calves.
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Low Lunge: From the downward dog, step the right foot forward between the hands. Lower the left knee and keep the right knee over the right ankle. The left knee should slide back. Lift the top of the left foot to the floor and lift the torso upright. Then sweep the arms out to the sides and up overhead. Drop the tailbone toward the floor and look up. Hold for ten breaths and repeat on the other side.
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Warrior I Pose: This pose helps to build power and stability in the legs, core, and back. In this pose, stand straight and step the right foot in front. The foot must be parallel to the sides of the mat, and the toes pointing to the top of the mat. Bend the right knee into a lunge, with the ankle stacked over the heel. The left leg should be straight behind with the left foot turned at an angle of 45 degrees. Raise both arms above the head, keeping them straight. Shoulder blades should be squeezed together, lifting the chin and gazing palms overhead. Hold this pose for two to four deep breaths and repeat on the other side.
Conclusion
Yoga stretches help to relieve stress, physical and mental tension, and stiffness in the body and combat the effect of sitting. It helps with back pain relief and relaxation of muscles and joints. It also boosts energy and helps to sleep better.
