The yoga for stretching is very important for you to get the benefits of stretching to your joints. This stretch can help to stretch the tendon, ligament and muscle. You can use yoga as a stretching method in your everyday activities.
One of the basic yoga poses is Adho Mukhha Sukhasana or Downward Facing Dog. The main benefit of this pose is that it helps you get all the benefits of stretching the whole body including your shoulders. It also tones and tightens the abdominal muscles. As you stretch the upper back and neck, you will also stretch the muscles of your shoulders. The breathing is controlled and your chest muscles are held in.
Adho Mukhha Sukhasana Steps: Begin this pose by standing on your toes; then shift your weight to your hands and your elbows should be parallel to the ground. In this pose, exhale as you slowly bend down your elbows.
After doing this pose, breathe deeply to bring in the energy and power. Now, you should place your hands on the ground. Keep your elbows at 45 degrees as you slowly bring your legs into a straight line. The back should be arched and you will feel the pressure being released from your shoulders.
In Adho Mukhha Sukhasana, you can do some variations. You can extend the leg by bending the knee as much as possible. Then you can also bend forward and bring both your feet towards the ground. This variation will stretch the hip flexor.
Another variation of Adho Mukha Sukhasana is to bring both your hands and your knees together. Now, lean forward and bring the head towards your hands with the head and chest touching. Keep the front knee touching the inner thigh. In addition to that, inhale and exhale at the same time. This is to stretch the lower back.
You can also extend your arms as far as possible. The hand should be on the outer thigh and the front arm should be extended out. Now, let the back be bent. The front arm is also kept at an angle of 90 degrees to ensure balance.
You can also alternate between these variations of Adho Mukha Sukhasana. You can also bend forward, then return the leg backwards. If you want to stretch more flexibility in your knee, you can bend both your knees and return them back. The back and the leg are also stretched outwards.
You can also use your elbows to help with the stretching of your Adho Mukha Sukhasana. With your elbows bent, gently move the arms. In order to stretch the front of your thigh, bring them towards the side. The elbow is also used to help with stretching the quadriceps.
Now, when you reach the end of the Adho Mukha Sukhasana, slowly bring your hands towards your chest and slowly make your way back to the starting position. You can also do more stretching poses like sun salutations. and sun salutations for stretching the hip flexors.
In a Sun Salutation, bend your left knee and your right knee, then bend the knee of your left leg. Bring both hands to your chest and place them on both sides of the chest. Then, bend both of your legs to bring them back to the starting position.
You can also bend your right knee in a Sun Salutation. Next, bring both of your hands towards your right shoulder and slowly bring them towards your face and slowly bring them back to the starting position. Make sure that they are parallel to the ground. To stretch your quadriceps, you can also bend your knee to bring it to the inside of your thigh.
As you may have noticed, there are many more poses that you can do with Adho Mukhha Sukhasana. When you get tired, you can switch from one pose to another. If you are able to bring the pose to the full stretch, you can even go back to the starting position.