I can’t claim that yoga or stretching will completely fix *everything* right now. However, I do know slowing down and connecting with your body and breath can help you feel more calm.
In fact, one of the top reasons you should stretch and breath a little more is it is proven to help minimize stress. You don’t need to stretch for very long. Just 10 minutes in the morning or evening, a few times a week can make a huge difference in your well-being.
If you don’t believe me, why not give it a try? 😉
Another amazing benefit from regular stretching is it can help reduce pain and stiffness in the muscles and joints. Again, this seems like a win-win in my book.
Finally, studies suggest stretching improves quality of life. As I stated above, yoga is not a cure-all. It may not suit you or your lifestyle. That’s ok. Take what works and please, leave the rest!
Ready…Set…Stretch!
But first: Guidelines
- Hold each stretch for 15-30 seconds and repeat 2-3 times per stretch
- Do not over-stretch your muscles or joints past their normal range of motion
- You should feel a slight pull on each muscle as you stretch (you shouldn’t feel any SHARP pain)
- Always listen to your body and move slowly in and out of each position
- Deepen your breath; lengthen your exhale; OR just breathe normally, but please remember to breath 😉
Five of my top yoga moves and the muscles they stretch.
Standing forward fold – Hamstrings – (Or seated forward fold if you prefer to sit down.) For either option, hinge at your hips, extend your spine and bend forward. You might keep your knees slightly bent. The goal is not to touch your toes, but to find a position where you feel a gentle stretch in the back of your upper thighs.
Hint: this stretch helps reduce low back pain
Mini Dancer’s Pose – Quadriceps – Standing up, grab your right ankle with your right hand, bend your knee and bring your heel to your butt. Keep your hips squared forward, and your knee pointing down toward the ground. Switch sides.
Hint: this pose also helps with balance
Low Lunge – Hip flexors– To stretch your left hip flexors, from a standing position, lunge forward with your right foot, gently lower your left knee and leg to the ground. Untuck your toes, rest the top of your foot against the floor. Tuck your tailbone, gently press your hips forward, bend deeply into your right knee, making sure your right knee does not move past your right toes. You might cushion your left knee by placing a towel, mat or blanket underneath it. Switch sides.
Hint: this stretch helps reduce low back and hip pain
Sphinx pose – Lie on the ground, belly down. Plant your forearms on the ground so your elbows fall directly underneath your shoulders. Press your palms into the floor. Think about pulling the ground towards your chest with your hands. Press your thighs into the ground and keep your pelvis neutral. Repeat 2-3 times.
Hint: this pose helps strengthen the back and tone the muscles of the core and shoulders
Open wing – Chest– Stay where you are after Sphinx pose. Cactus your arms onto the floor. Meaning, bring your arms to a 90 degree angle, palms face down. Using your right hand, roll onto your left side. Rotate your hips so that your right leg stretches behind you. Make sure to control your hips by engaging your core. Be sure not to over stretch in this pose. You should feel a nice stretch across your chest, left shoulder, and arm. Switch sides.
Hint: this stretch helps reduce tension and pain in the upper back and shoulders
Photo credit: Jeff Nelson
Happy stretching!
