7 Yoga Stretches to Do Every Day and their Benefits

How often do you move your body, and is it in a way that benefits your body and your mind? The daily practice of yoga can not only build the physical strength of your body but calm your mind from anxiety and life stressors. Don’t be mistaken, yoga IS for everyone, and you can practice just about anywhere and anytime.

Bridge Pose

How to:

1. Lie on your back knees bent pointing towards the sky. Adjust your feet to hips width distance apart.
2. Extend your arms out long beside your torso with palms faced down. Drag your heels close enough to graze the back of your heels with your fingertips.
3. Press down into your feet and hands, and exhale as you lift your hips to the ceiling.
4. Lengthen your neck by slightly tucking your chin towards your chest.
5. To release, slowly exhale your spine to the floor and allow your knees to fall inward to touch.

Benefits:

1. Opens chest and shoulders
2. Increases lung capacity
3. Stretches the spine, the back of the neck and hip flexors
4. Improves digestion and helps to stabilize metabolism

Cat-Cow Pose

How to:

Start on hands and knees with shoulders directly above your wrists and hips stacked over your knees.

1. Keep your spine and neck in a neutral position.
2. Inhale to begin Cow pose, drop your belly, and lift your tailbone.
3. Press your chest forward and broaden your shoulders.
4. Draw your ears away from your shoulders and gaze up at the ceiling.
5. Exhale to begin Cat pose, round your back towards the ceiling, tuck your tailbone, and draw your belly to your spine.
6. Release the crown of your head towards the floor, but do not force your chin to your chest.

Benefits:

1. Warms up the body and increases the flexibility of the spine.
2. Stretches the hips, abdomen, back, chest and lungs
3. Increases coordination
4. Stimulates the kidneys and adrenal glands

Child’s Pose

How to:

1. Begin in a tabletop position, shoulders stacked over your wrists and hips directly above your knees.
2. Exhale as you sit back into your hips, with your knees out wide and your big toes to touch.
3. Rest your torso onto your thighs and plant your forehead on the floor.
4. Extend your arms out long in front of you with palms facing down.
5. To release, engage your abdomen and walk your hands in towards your hips.
   

Benefits:

1. Stretches spine, thighs, hips, and ankles
2. Releases tension in the low back, chest, hamstrings, and shoulders
3. Reducing stress, anxiety, and fatigue

 

Downward Dog

How to:

1. Begin in tabletop position, shoulders over your wrists and knees directly below your hips.
2. Spread your palms out wide, making the shape of an ‘L’ with your index finger and thumb.
3. As you inhale, press your hands into the mat and tuck your toes under.
4. As your exhale, lift your knees off the floor, and press your hips up and back.
5. Roll your shoulder blades together and down your spine.
6. Keep a slight bend in the knees if your hamstrings are tight.
7. Peddle your feet out to stretch the back of the legs.
   

Benefits:

1. Strengthens muscles in the arms, upper back, and shoulders
2. Stretches hamstrings, calves, and ankles
3. Opens chest and shoulders
4. Engages the core.
5. Improves blood flow.

Half Lord of Fishes

How to:

1. Extend your legs straight out in front of your body.
2. Bend your right knee and touch the sole of your right foot to the floor on of your outer left thigh and hook your left knee and tuck your left foot in near your left buttock.
3. Inhale and lengthen your left arm up by your ear.
4. Exhale and twist your torso to the left, resting your right elbow on the outside of your left knee and place the left palm on the floor just behind your sit bones.
5. Gaze over your left shoulder, but do not strain your neck.
6. Inhale as you lengthen your spin, and exhale as you deepen the twist.
7. Before switching sides, take a slight twist in the opposite direction as a counter pose.
   

Benefits:

1. Stretches the side body, neck, upper back, and thighs
2. Opens chest and shoulders
3. Improves spinal mobility
4. Stimulates digestion

Standing Forward Fold

How to:

1. Stand with heels and big toes to touch.
2. Inhale and circle your arms above your head.
3. Exhale your hands to either side, and fold with a flat back at your waist. Let the crown of your head hang heavy. Bring your fingertips in line with your toes and keep a micro-bend in your knees. To come out of the pose, press your tailbone down and inhale your arms up overhead.
   

Benefits:

1. Stretches hamstrings and calves
2. Opens hips and releases neck and shoulder tension
3. Stimulates the liver and kidneys
4. Improves digestion
5. Relieves stress, anxiety, fatigue, mild depression, and insomnia

Tree Pose

How to:

1. Stand with your toes spread out wide and grip your feet firmly into the floor.
2. Shift your weight int your right foot and slowly lift your left foot off the floor.
3. Engage your abdominal muscles and keep a micro-bend in your right leg.
4. Bend your left knee and bring the sole of your left foot on the inner right calve or thigh. Do not place on the inner knee cap.
5. Press your right foot into your left inner thigh to square both hips.
6. Focus your attention on something that doesn’t move to assist with your balance.
7. Gently release the pose, and switch sides.

Benefits:

1. Strengthens legs, calves, and soles of the feet
2. Tones abdominal muscles
3. Opens the hips.
4. Improves balance and posture

Ready to learn more about yoga, and how a daily practice can transform your life? Contact Mystikal Yogini for your session today!