Yoga consists of asanas, breathing exercises and meditation. There are various exercises in yoga that helps in giving your body a good stretch. You may feel that these poses are too tough for you. But they are not as hard they look. By practicing it regularly with full dedication, you will soon be able to perform these poses well.
Yoga is good for your health and also for a healthy mind and soul. If you are beginner, try some of the stretching exercises. By practicing stretching exercises you will be able to improve the flexibility of your body. It also helps in toning up your muscles and makes your body ready for doing on with other advanced yoga poses.
Yoga Stretching Exercises for Beginners:
Adho Mukha svanasana:
This pose is also known as downward facing dog pose. It is an excellent pose for the beginners. This asana increases the flow of blood to your face and neck and provides you a glowing skin. It is also good for reducing stress and anxiety.
- Stand on the floor with your four limbs and knees touching the floor. Your legs should be below your hips and arms below your shoulders.
- Keep your palms facing the ground and spread your fingers, so that you get a good d grip when you do this pose.
- Inhale deeply and sink your stomach in.
- Lift your knees off from the floor, so that your body is supported on your palms and the toes.
- As you do this, your tail bone will rise up towards the ceiling.
- Try to stretch your spine and legs as much as you can, so that your body takes the shape of an inverted V.
Cow and cat pose:
These are two poses which you can do together.
- Sit on your knees on the floor. Place your palms on the floor facing the ground and support yourself on your knees and the palms.
- Let your back be flat, like a table top.
- Look towards the floor, so that your neck is in line with your spine.
- Inhale deeply and lift your buttocks towards the ceiling. Look up. Let your belly drop.
- Exhale and then get back to the table position.
- Now you can get to the cat pose.
- To do this pose, lift your back towards the ceiling and pull in your abdomen.
- Place your head between your arms.
Both these poses are good for getting you relief from back pain and neck pain.
Janu Sirsasana or Head-to-Knee Pose:
This yoga pose helps in strengthening your whole body and gives a good stretch to your shoulders, arms, legs and hamstrings.
- Sit straight on the floor and keep your legs stretched in front of you.
- Bend your left leg at the knee and try to bring the foot of your left leg closer to the innermost part of your right thigh.
- Stretch your right hand and hold your right foot with it.
- Inhale deeply and stretch your spine.
- Exhale and then bend forward, so that you touch your knee with your forehead.
- Remain in this position for about 15 seconds and then repeat with the other leg.
Parivrtta Trikonasana:
This is also known as inverted triangle or revolved triangle pose. It makes your back strong and improves the balance of your body.
- Stand with your legs stretched out on both sides.
- Lift up both your hands so that they are linear with your shoulders.
- Now turn your torso to your right side and try to touch your right foot with your left hand. Keep the right hand up pointing towards the ceiling. Look at the finger tips of your right hand.
- Stay in this pose for 30 seconds and then bring both your hands in line with your shoulders.
- Repeat on your left side also.
Side Stretch Yoga Pose:
- Stand straight and let your feet be 2 feet apart from each other.
- Let your spine be in straight line with your neck.
- Now place your hands on your waist, so that your four fingers face forward and your thumb faces backwards.
- Next, you have to bend to the right side as much as it is possible. Remain in this pose for 5 seconds and then bend to the left side.
- Repeat 15 times.
Tadasana or Mountain Pose:
Doing Tadasana is quite easy and it has got lots of benefits. It is very effective for increasing the suppleness of your body and makes your spine stronger. It is also good for strengthening your arms and legs. Many people practice this asana to gain height, as it is believed to help you increase your height. If you practice this asana from your childhood, you benefit more.
- Stand straight with your spine straight and keep your feet together. Place your hands by your side, with the palms facing the thighs.
- Now you have to clasp your palms with your fingers and inhale deeply. As you do so, stretch your spine and take your hands up above your head. Stretch your hands and let the palms face the ceiling.
- Lift your heels so that you balance the weight of your body on your toes.
- As yopu stand on your toes, stretch your body as much as it is possible for you. Now you can get back to your initial position.
Tree Pose:
This pose is good for making your calf muscles and the legs strong. It is also good for improving your balance.
- Stand straight and hold your hands above your head in Namaste.
- Keep your feet together.
- Now lift your right leg and bend it at the knee. Place the sole of your right feet on the inner side of your left leg.
- Stay in this pose for about 30 seconds and keep your eyes closed.
- Breathe normally.
- You can repeat with your left leg also.
Trikonasana or Triangle pose:
- Sand straight and keep your legs 3 feet apart.
- Lift your hand up so that they are in a straight line with your shoulders.
- Bend your body to the right side and try to touch the toes of your right leg with the fingers of your right hand.
- As you do so, raise your left hand towards the ceiling and look up towards your left hand.
- Stand in this position for a minute and then you can repeat the same procedure with your left side.
