Yoga Pose For Stretching Full - Body and Increase Flexibility

Yoga Pose For Stretching Full - Body and Increase Flexibility

When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep. To limber up, try the following quick head-to-toe routine created by Dana Slamp, a senior yoga instructor at Pure Yoga, in New York City. Do the complete series once daily. Deepen each stretch with every exhalation, and stop if you feel any strain or pain.

So Friends if You Want to shape up, relieve stress, and get more energy? Then try these easy yoga exercises, perfect for beginners. Do them in order for an amazing total body workout.

Yoga Stretching Exercise :- Tree pose

A beginner pose, this yoga posture is helpful in strengthening your calf muscles and your entire legs. It also improves your balance.

 tree pose yoga benefits  
Stand with your spine straight holding your hands together in a Namaste stretched over your head.
Your feet should be kept together.
Once you have positioned yourself, now lift your right leg bent at the knees and place the sole of your right feet on the inner thigh of your left leg. The knees of your right leg should be outwards.
Close your eyes and stay in this posture for 30 seconds.
Breathe normally.

Repeat with your left leg also.

Yoga Stretching Exercise :- Janu Shirsasana:

A seated yoga posture, it strengthens your overall body by stretching the shoulders, arms, legs and hamstrings. It also stimulates the kidneys and liver and also improves your digestive system. This head to knee stretch also is beneficial if you have high blood pressure.

Sit on the floor with your legs stretched out in front of you.
Now fold your left leg at the knee and bring the left foot closer to the innermost part of your right thigh.
With the right hand extended forward, hold your right foot.
Inhale deeply and extend your spine.
Exhale and bend forward to touch your forehead to the knee.
Stay for 15 seconds.
Repeat with the other leg too.
In this asana with each inhale, you extend your spine and with exhalation, you bend further forward. However if you are facing difficulty in stretching with legs straight, you may even bend your knees slightly to get into posture.

Yoga Stretching Exercise :- Cow and cat pose:

This two poses are done together in continuity.

Sit on the floor with your knees.
Bring both your hands in front of you supporting yourself on your palms facing the ground.
Keep your back flat like a table top.
Look towards the floor such that your neck is aligned to your spine.
With a deep inhalation, lift your buttocks towards the ceiling and look up. Let your belly drop.
Now again exhale and return back to the table top position.
From here directly you can plunge into the cat pose.
For this, lift your back towards the back towards the ceiling and pull your abdomen in.
Tuck your head between your arms.
Both these poses are beneficial for your spine and can also cure back and neck pain.

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[ Read: Cat Pose Benefits ]

Yoga Stretching Exercise :- Trikonasana (Triangle pose):

Stand with your legs about 3 feet apart.
Now raise both your hands keeping it at a straight line with your shoulders.
Bending towards the right side, touch the toes of your right leg with the fingers of your right hand. Alternatively some yoga schools may also teach you to touch the toes of your right leg with your left hand fingers.
Raise the left hand towards the ceiling and look up towards your left hand.
Hold position for a minute.

Repeat the same with the left side too.

Yoga Stretching Exercise :- Adhomukha savasana:

Also known as the downward facing dog pose in English, Adhomukha savasana is a good asana for beginners. Easier to perform, this asana increases blood flow to your face and neck that gives your skin a lovely glowing look. As this is an inverted asana done against gravity, it boosts your mental confidence and reduces stress and anxiety.
Stand on the floor with all four limbs and knees. Your legs should be positioned directly underneath your hips and your arms underneath your shoulders.
Your palms should be facing the ground and get a proper grip by spreading out your fingers well.
With a deep inhalation, sink your stomach in.
Supporting yourself with both palms and toes, lift your knees off the floor.
As your knees come off the floor, automatically your tailbone starts rising up to the ceiling.
Stretch your spine and legs as much as possible such that your tailbone is pointing upwards and your body now assumes the shape of an inverted V.
Hold this pose for 5 breaths.