Full Body Yoga Stretch
Routine
In order to maintain good flexibility and joint range of motion, it is important to perform a full body yoga stretch routine on a regular basis. The following sequence of yoga stretches targets all of the major muscle groups in the body, and can be performed either in the morning or evening.
1. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward from the waist, and reach for your toes. Hold the position for a few seconds, then release.
2. Camel Pose: Kneel on the floor with your thighs parallel to each other. Place your hands on your lower back, and press your hips forward. Hold the position for a few seconds, then release.
3. Hamstring Stretch: Sit on the floor with your legs straight out in front of you. Bend one leg, and place your foot against your opposite thigh. Reach for your toes with your opposite hand. Hold the position for a few seconds, then release. Repeat with the other leg.
4. Downward Dog: Place your hands and feet on the floor, and press your hips up into the air. Hold the position for a few seconds, then release.
5. Child’s Pose: Sit on the floor with your knees bent, and your feet together. Touch your forehead to the floor, and extend your arms in front of you. Hold the position for a few seconds, then release.
6. Cat-Cow Pose: Get on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back. Exhale, and curl your spine up towards the ceiling. Hold the position for a few seconds, then release.
7. Triangle Pose: Stand with your feet hip-width apart, and point your right toes to the right. Extend your left arm straight out to the side, and reach for your right toes. Hold the position for a few seconds, then release. Repeat on the other side.
8. Warrior I Pose: Stand with your feet hip-width apart, and point your right toes to the right. Turn your left foot inwards, and extend your right arm straight out to the side. Bend your right knee, and reach your right hand towards your right ankle. Hold the position for a few seconds, then release. Repeat on the other side.
9. Warrior II Pose: Stand with your feet hip-width apart, and point your right toes to the right. Turn your left foot inwards, and extend your right arm straight out to the side. Bend your right knee, and reach your right hand towards your right ankle. Hold the position for a few seconds, then release. Repeat on the other side.
10. Bridge Pose: Lie on your back on the floor, and place your feet flat on the floor. Bend your knees, and place your hands on the floor on either side of your body. Push your hips up into the air, and hold the position for a few seconds.
Beginner Yoga Stretch
Routine
If you are new to yoga, or if you are just looking for a basic stretch routine to do before or after your practice, this sequence is for you! These poses will help to warm up your body and prepare you for your yoga practice, or they can be used as a standalone routine to help you stretch and relax.
1. Cat/Cow Pose
This pose is a great way to warm up your spine and get your body moving. Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up, and exhale as you tuck your chin and round your spine, drawing your navel towards your spine. Continue to move with your breath, flowing between Cat and Cow for 5-10 breaths.
2. Downward Dog
This pose is a great way to stretch your hamstrings, calves, and shoulders. Come to all fours, then tuck your toes and lift your hips up to create an upside down V shape with your body. Keep your hands firmly planted on the ground, and press your heels towards the floor. Hold for 5-10 breaths.
3. Child’s Pose
This pose is a great way to stretch your hips, thighs, and ankles. Start on your hands and knees, then sit back on your heels and fold your torso forward, extending your arms out in front of you. Relax your head and neck, and hold for 5-10 breaths.
4. Triangle Pose
This pose is a great way to stretch your hamstrings, hips, and chest. Start in a standing position, with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in about 15 degrees. Bend your right knee and reach your right hand to your ankle, ankle, or shin. Reach your left hand up towards the ceiling, and hold for 5-10 breaths. Repeat on the other side.
5. Seated Forward Bend
This pose is a great way to stretch your hamstrings and spinal muscles. Sit on the ground with your legs straight out in front of you. Bend forward at the waist, and extend your arms out in front of you. Relax your head and neck, and hold for 5-10 breaths.
6. Corpse Pose
This pose is a great way to end your yoga practice, or to simply relax and de-stress. Lie down on your back with your legs slightly apart and your arms at your sides. Close your eyes and relax for 5-10 minutes.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
