10 Yoga Stretches to Boost Everyday Strength and Flexibility

10 Essential Yoga Stretches for Daily Flexibility & Well-being

Flexibility, in this world of increasing sedentary existence, is essential to good body health, avoidance of injury and simplification of everyday life. The comprehensive approach of yoga, based on mindfulness of movements and stretching exercises, provides a simple and successful way of achieving this goal. You don t even have to devote much time to stretching and simple yoga techniques, but even a few moves a day will make your range of motion a lot wider, reduce your stiffness, and give you a feeling of harmony.
These are the 10 core yoga stretches to increase your flexibility every day-

Childs Pose (Balasana):

This is an amazing resting pose which stretches the hips, thighs and ankles, and alleviates stress and tiredness. Come onto your mat in a kneeling position with hips back to heels and fold at torso resting in the groin between or on the thighs. Stretch your arms toward a front or to the side of your body.

 Cat-Cow Pose (Marjaryasana-Bitilasana):

it is a variety of Cat-Cow asanas, which provide warming and stretching of the spine. From all fours commence. Breathe, and lowering your belly, raise your chest and tailbone (Cow). Breath out; going into the cat; round the spine with the chin going towards the chest, pulling the abdominal away (Cat). Exchange between them.

Downward-Facing Dog (Adho Mukha Svanasana):

One of the basic yoga poses which lengthens the whole body. On all fours bring the hips up to the ceiling with the V position facing down. Push through your hands and feet and ensure a mild bend on your knees in case your hamstrings are stiff.

Low Lunge (Anjaneyasana):

This is a great hip stretching pose and the hip flexors tend to get tight after a day of sitting. Move one of the feet forward in the space between the hands and place lowering your back knee on the mat. You may rest with hands on the mat or raise your top and arms.

Seated Forward Fold (Paschimottanasana):

This is a basic hamstring stretch and it also elongates the spine. Go to sit with your legs stretched in front. Inhale to lengthen the spine, then exhale as one folds forward from the hips over the legs while reaching for the feet, shins, or knees.

 Supine Spinal Twist (Supta Matsyendrasana):

Keeps the spine and lower back free of tension. Lie on your back, drawing your knees to the chest, and allow both knees to drop to one side. Extend your arms to the sides and gaze in the opposite direction to your knees.

 Cobra Pose (Bhujangasana):

It is a gentle backbend that strengthens the spine while stretching the chest and abdomen. Lie face down with your hands under your shoulders and lift your chest off the floor as if trying to look forward, keeping your pelvis and legs firmly grounded on the floor.

 Pigeon Pose (Kapotasana variation):

A great stretch for deep hip opening. From Downward Dog, bring one knee through to your wrist, shim paralleling across your mat. Then extend your back leg straight behind you. Stay upright or fold forward over your front leg.

 Thread the Needle Pose (Urdhva Mukha Pasasana variation):

An excellent stretch for the shoulders and upper back. From all fours, thread one arm underneath the other resting on shoulder and temple. Extend the other arm forward or keep it bent.

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Reclined Bound Angle Pose (Supta Baddha Konasana):

A restorative hip opener. Lie on your back, soles of your feet together and knees fall open. Put your hands on your belly or by your sides.

Be mindful of your body, don’t force a stretch, and be consistent. Stretching 10-15 minutes every day will drastically improve your flexibility and physical well-being. Breathe and fill your body with breath while you are in each pose, allowing your body to relax into the pose while letting tension release.

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