Stretching Yoga: How to Free the Flex and Chill 

Obviously, many people complicate problem-solving trying to become more flexible not only in their problem-solving methods, but also in their movements. Stretching yoga is a marvelous opportunity to begin the day with an opened position, being eased and relaxed along with exceptional flexibility of the muscles. If you seek less joint rigidness, come back to sports and workouts after days off, or even just treat your body to some smooth and balanced rest, stretching yoga can help.

My goal in this article is to outline several types of yoga stretches which will assist in making positive changes to your flexibility, decreasing the risk of harm and enhancing you mental focus. These yoga stretches are perfect for any yogi of any level, from first-time to advanced, detailed and easy to follow instructions come with that personal touch for your stretching yoga.

 

Stretching Yoga: How to Free the Flex and Chill

 The Importance of Stretching Yoga

 

Yoga stretching involves more than relaxation of the muscle stiffness; it is a health practice that takes care of every part of a person. Stretching is important as it allows flexibility in your joints, increase blood flow and correct your posture. Moreover, incorporating stretching into your yoga routine can help you:

Reduce muscle tension: Strecthing helps to relax muscle tissue by letting out tense and knotted muscle which enhances one’s comfort.

Improve flexibility: The two main aspects of flexibility are important to the health of the overall system. It can {avoid) accidents and also help in improving your flexibility.

Boost mental clarity: The yoga stretches require one to hold a certain position while attempting to master the breath is effective in easing stress and anxiety.

Enhance body awareness: Physical exercise also incorporates feelings of body awareness, gaining awareness of how different parts of the body feel or what you will need to pay extra attention to.

Now, let me give you some more detailed recommendations concerning the yoga exercises to perform in order to stress certain parts of your body starting from head and ending with toes.

 

Stretching Yoga: How to Free the Flex and Chill

   Full-Body Yoga Stretches

 

1. Downward-Facing Dog (Adho Mukha Svanasana)

The following position is a wonderful traditional yoga pose that effectively stretches and strengthens your hamstring, calf, shoulders, and back muscles. This is very useful as a warm up for any stretching exercise.

 

How to Do It: First, stand with your knees and hands well parted on the ground. Widen your fingers as far as possible and flatten your palms on the mat. This time you bend your knees with your feet flat on the ground, and with the elbows pointed backward, slowly bring your hips towards the ceiling; like a ‘V. If you have tight hamstrings, it’s okay to have slightly bent knees, and try to push the heels to the floor.

Benefits: That elongates the entire back body such as the spine, hamstrings, calves and develops the arms and shoulders too.

Tips: Relax your breaths and try to make them deep, try to expose your chest forward and extend your spine at the same time.

 2.Interlock of the Web (Hasta Pada Mangalasana)

All these forward bends are very effective to relax the muscles of the hamstrings and the lower back thus increasing flexibility at the back of the legs.

How to Do It: Why this works: Bring your feet to a hip-width distance, parallel to each other when you are using dual-ended brush. Many of you have done this movement before, and if not, it is called a hinge, use your breath in the following manner—inhale—squeeze your shoulder blades together; Roll your hips back to the side of your feet, touch the floor with your head and arms down. If your hamstrings are tight then, keep your knees slightly bent.

Benefits: Stretches the hamstrings, calves and lower back and it also soothes the sympathetic nervous system.

Tips: If it is impossible, move your hands to the position where you can touch the floor, or rest on your shins, or use yoga blocks.

 

   Lower Body Yoga Stretches

 

 1.Eka Pada Rajakapotasana or Pigeon Pose

The Pigeon Pose is probably one of the most beneficial yoga poses to release the stiffness of the hip and sacral areas.

How to Do It: Start in a tabletop position. Now step forward right knee put it behind your right wrist for cyclic performing. Point your left leg as far as you can behind you and make sure your hips stay in line. Gradually bend your body downwards tilting it over the front leg, and if you’re on the floor, bring yourself down to the position where your forearms touch the ground.

Benefits: Not only targets these muscles squarely but also helps in drawing out the knots and cramps situated within the lower body area.

Tips: If you experience tight hips, try to use a blanket or a block beneath your hips in order to enhance the stretch.

 

Stretching Yoga: How to Free the Flex and Chill

 2.Reclined hand to big toe pose (Supta Padangusthasana)

This detailed stretch sits well on your ‘hamstrings and lower back’ and it is beneficial to all kind of leg flexibility.

How to Do It: Stand with your back to the wall, your feet shoulder width apart, and continue to lower your body down and back until you are resting on your back with both legs flat on the wall. Bend your right knee and come as close to the breast as you can, use your right hand to take the big toe, if you do not take the big toe, you can use a yoga strap on your foot. If your left leg should be touching the floor and your back resting flat on the bench.

Benefits: Strengthens the hamstrings, calf muscles, and the lower back while creating relaxation.

Tips: If your leg cannot reach the foot drop it, use a strap or grasp your ankle to perform the pose.

 

3. This asana is especially beneficial to persons having problem with their lower limbs.

This seated stretch can be used for loosening up the inner thighs and the groin area but it also includes a mild stretch for the lower back.

How to Do It: Kneel and join your feet at the soles, keep your legs bent at the knee joints. So hold onto the feet with both hands and just allow your knees to fall toward the floor gently. You can also sit in such a way that you are upright or you can bend forward to increase the degree of stretching needed at the area.

Benefits: Stretches the hips, inner thighs, and lower back besides increase flexibility of the groins.

Tips: For those who have choppy range of motion in the hips, take a blanket and put it under your hips, this will make the stretch easier to perform.

 

  Upper Body Yoga Stretches

 

1. Pose Dedicated to the Lord of the Maruts (Maruchyasana)

This forward bend will relieve the whole back including hamstrings and spine. It also proves quite helpful for reducing stiffness and tension on the upper frame of the body.

How to Do It: Sit with your legs stretched out flat on or cross your legs so that one is placed on top of the other. Inhale – raise your arms up towards the ceiling; Exhale – bend forward from your hips to try to touch your shins or feet with the palms of your hands. Do not sit with rounded back and make sure your spine is longer.

Benefits: Gently toning the muscles in the hamstrings, lower back and the length of the spine and has the ability to relax the mind.

Tips: If you cannot reach your feet, put a strap around your feet and try to keep your knees a little bent.

 

2. Sequencing the Thread the Needle Pose (Parsva Bal asana)

Performing this gentle twist loosens the shoulders, chest, and upper back muscles, and relieves tension and stiffness.

How to Do It: Start in a tabletop position. Bend your right arm at the elbow and round your right shoulder and right ear an the mat. Do not put your left hand on the steering wheel, or place it on the left side of the car. Wait for a couple of breaths and then perform it on the opposite side of the chest.

Benefits: Loosens up the shoulders, chest and upper back while giving a slight twit on the spine.

Tips: When deepening the stretch, try to bring attention to your shoulders and upper part of your back.

 

3. Gomukhasana or Cow Face Pose

This pose offer a nice stretch to the shoulders and triceps, thus, can be very useful in reliving tension in the upper part of the body.

How to Do It: Make sure your right leg is on your lap and your left leg extended in front of you and even with your right knee. Raise your right arm up to the back of your head, your left arm try to do the same and try to grab your hands. When your hands do not meet, use the strap to cover the gap. Wait for a couple of breaths and do the same thing on the other side.

Benefits: Facilitates upper body flexibility and elongates the shoulders, triceps and chest muscles.

Tips: There is no slouching of shoulders, intend to maintain a good posture throughout the entire process.

 

Stretching Yoga: How to Free the Flex and Chill

  Relaxing Yoga Stretches

 

1. Child’s Pose (Bal asana)

 

Child’s Pose can be used as a cool down any time, but is especially helpful after a yoga class or when you simply need to take it easy on the body.

How to Do It: Crouch down and place your buttocks on the top of your insteps. More advanced – fold your legs into forward position, taking your forehead to the floor and bringing your arms forward. Take some time and just breathe out, surrender to the stretch.

Benefits: Intended to launch lower back, hips, and shoulders while effectively producing a relaxing and tension release technique.

Tips: Lay a sheet across your forehead, or put a brick under your lower back for additional support.

 

2. Savasana (Corpse Pose)

 

Finally, every yoga must include Savasana, the final pose in the yoga and also often referred to as the final relaxation pose. This way it aids in assimilation of the gains that your practice offers as well as offer your body and mind a breather.

How to Do It: Rest on your back with your legs straight, hands put down by your sides, fingers spread wide indicating consciously up. Lay down and put your hands by your sides and then keep your eyes shut and let all of your muscles loosen up. Being mindful and relaxed, let go of any force in your body and just breathe.

Benefits: Helps the mind and the body understand the essence of the practice, cuts stress, and helps to fully rest after the training.

Tips: Savasana should be held for at least 5 full minutes enabling the physical and mental body to release and rest.

 

Stretching Yoga: How to Free the Flex and Chill

 Final Thoughts: Stretching Yoga for Life

Static or stretching yoga constitutes an important facet of most styles of practicing yoga. As well as increasing the amount of flexibility and mobility it also aids in the relaxation of the mind and the unwinding of tension. New to yoga or practicing for years, these stretches will assist in making your body and mind feel more comfortable. But, again, yoga is about progress and not about acing, thus afford to take it slow, pay attention to your body, and bask in the journey.

 

Stretching Yoga: How to Free the Flex and Chill

Namaste!