yoga stretches for beginners – Whether it is before getting up in the morning or after a long run, stretching helps a lot. Daily stretching offers your body a good muscle-loosening experience without any hassle. It also relieves tension and activates the dormant muscles in your body.
Do you know there are several factors that can limit or improve bodily movement? Some of these are prior tissue damage, strength, stability around the joint, and flexibility.
It is here that stretching comes into the picture as if the muscles around the joints are not flexible, it can become hard to move with ease.
How Can Stretching Help Me?
To loosen up joints used during daily bodily movements, especially the ones tight from sitting all day at a desk, there are some yoga stretches for beginners which can help you keep the body flexible.
To help you develop a stretchable and flexible physique, given below are five yoga exercises that make it possible.
1. Downward Dog Pose
The best yoga exercise focuses primarily on hip and shoulder mobility. It gives your hamstrings, lats, and deltoids a good stretch.
Steps to Practice Downward Dog Pose
- Start with both hands and knees on the yoga mat.
- Keep your hand stacked under the shoulders and knees under the hips.
- Spread both hands wide and press the index finger and thumb into the yoga mat.
- Lift your tailbone and press your butt up and back. Draw your hips towards the ceiling.
- Keep both legs straight and bring the heels closely towards the floor.
- Make sure your head is between your arms, facing the knees, and the back is flat.
- Hold this position with 5 to 10 deep breaths.
Read More – Yoga Alliance Discounts
2. Crescent Pose
Crescent pose is an effective yoga stretches for beginners if you want to develop length and balance while engaging your abs, chest, and hip flexors.
Steps to Practice Crescent Pose
- Take one foot forward with the left foot and come to a staggered stance with feet mat-length apart.
- Bend the front knee and keep the other leg straight with the heel lifted off the floor.
- Try bending your front leg to keep thighs parallel to the floor. Square your hips toward the front.
- Extend both arms towards the ceiling on either side of your head. Stretch upwards as you press into the yoga mat and feel the stretch in your hips.
- Hold this pose for 5 breaths and repeat on the opposite side.
3. Seated Eagle Pose
One of the effective yoga stretches for beginners exercise which strengthens your chest and shoulders.
Steps to Practice Seated Eagle Pose
- Start in a comfortable cross-legged seated position.
- Breathe in and extend your arms to the sides with elbows bent. Keep your fingertips pointing upwards.
- Exhale and wrap your arms. Bring the left arm under the right one. Press firmly into your palms.
- Keep both elbows at shoulder height. You can lift and lower the arms to experience a gentle stretch.
- Unwrap your arms.
- Repeat the same on the opposite side.
4. Mountain Pose
The mountain pose might seem like an easy-to-do yoga exercise but it does offer your body the needed level of stretching and flexibility.
Steps to Practice Mountain Pose
- Stand with both toes together with heels slightly apart.
- Spread your toes and place weight evenly through both feet.
- Engage your core muscles and keep your hips under the tailbone. Relax your shoulders and roll them back and downwards.
- Inhale and reach your arms overhead. Keep pressing down into your feet.
- You can also put your hands in the prayer position in front of your chest or keep them by your body’s side.
- Practice slow and deep breaths while in and out of the pose.
- Hold this position for 3 to 5 breaths.
5. Triangle Pose
This is a powerful yoga stretches for beginners is quite effective. Yoga experts recommend that you keep the spine long and straight to reach and touch the floor.
Steps to Practice Triangle Pose
- Start in the Warrior II pose.
- Keep your leg straight. Reach forward with your left hand towards the ground.
- Tilt your torso forward and rotate it towards the right side.
- Rotate both arms at a 6 and 12’o clock.
- Rest the left hand on your shin or the floor. Extend your top arm fingers towards the ceiling.
- Hold for at least 5 to 10 breaths and change sides.
These are the five best yoga exercises to give your body a good level of flexibility and strength.
Conclusion
Want to develop a good level of bodily strength and flexibility? You should enrol in a certified yoga school to learn the best yoga stretches for beginners to develop both.
