Yoga Stretches For The Back
The back is one of the most important parts of the body, and it is important to stretch it regularly to keep it healthy and flexible. Here are some yoga stretches that are perfect for the back:
Cat-Cow Pose: This pose is perfect for stretching the back and the spine. To do this pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, tucking your chin into your chest. Exhale and round your back, tucking your tailbone under. Repeat this sequence several times.
Puppy Pose: This pose is a great stretch for the back and the shoulders. To do this pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. tuck your toes under and slowly raise your hips up and back, so that your chest is parallel to the floor and your head is hanging down. Hold this pose for several seconds, then release and repeat.
Bridge Pose: This pose is a great stretch for the back, the hips, and the glutes. To do this pose, start by lying on your back on the floor with your feet flat on the ground and your knees bent. Place your hands on the floor beside you and slowly lift your torso and your hips off the floor, so that your body forms a bridge shape. Hold this pose for several seconds, then release and repeat.
These are just a few of the yoga poses that are great for the back. Stretching the back regularly can help to keep it healthy and flexible.
Pregnancy Yoga Ball Stretches
As your pregnancy progresses, you may find that you need to add a little more stretching to your yoga routine to accommodate your growing belly. One great way to do this is by using a pregnancy yoga ball.
The ball can help to support your bump and provide some extra stretching and relaxation. Here are a few simple yoga ball stretches to help you get started:
1. The Butterfly: Sitting with your back straight, place the ball between your ankles and press your knees together. Gently press your chest towards the floor, and hold for a few deep breaths.
2. The Cobra: Lie on your stomach with the ball placed under your belly. Place your hands on the floor beside you, and press up into an inverted V shape. Hold for a few deep breaths.
3. The Hamstring Stretch: Sit on the ball with your feet flat on the ground. Lean forward, keeping your back straight, until you feel a stretch in your hamstrings. Hold for a few deep breaths.
4. The Cat-Cow: Get on all fours, with the ball under your belly. Arch your back up, and then tuck your chin to your chest and round your back. Hold for a few deep breaths.
5. The Seated Forward Bend: Sit on the ball with your feet flat on the ground. Lean forward, keeping your back straight, until you feel a stretch in your hamstrings. Hold for a few deep breaths.
Neck Yoga Stretches
for Office Workers
The average person spends about six hours a day sitting at a desk in front of a computer. This prolonged sitting can cause tightness in the neck and shoulders, as well as tension headaches. To help counteract the negative effects of sitting, try doing some neck yoga stretches throughout the day.
The first neck yoga stretch is the cat-cow pose. Get down on all fours on your yoga mat, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back up like a cat, and then exhale as you round your back like a cow. Repeat this sequence a few times.
The second neck yoga stretch is the downward dog pose. Start in the same position as the cat-cow pose, but then press your hips up and back, and extend your arms and legs straight out. Hold this pose for a few seconds, and then release and return to all fours.
The third neck yoga stretch is the bridge pose. Lie flat on your back on your yoga mat, with your feet flat on the ground and your knees bent. Place your hands on the floor on either side of your body, and then lift your torso and upper legs into the air, forming a bridge shape. Hold this pose for a few seconds, and then release and return to the starting position.
The fourth neck yoga stretch is the locust pose. Lie flat on your stomach on your yoga mat, and then prop yourself up on your elbows. Extend your legs and arms straight out, and hold this pose for a few seconds. Then release and return to the starting position.
The fifth neck yoga stretch is the shoulder stretch. Sit in a comfortable position with your spine straight, and then reach your right arm behind your back and clasp your right hand with your left hand. Gently pull your right arm closer to your left shoulder, and hold this stretch for a few seconds. Then release and repeat on the other side.
Stretching Hamstrings Yoga
Hamstrings are a group of three muscles that run down the back of the thigh from the hip to the knee. They are important for activities such as running, jumping and cycling. Hamstring muscles can become tight from overuse or from sitting for long periods of time. Tight hamstrings can cause lower back pain and can make it difficult to do certain activities.
Stretching the hamstrings can help to loosen them up and improve flexibility. There are a number of different hamstring stretches that you can do. One simple hamstring stretch is to sit on the floor with your legs straight out in front of you. Bend forward from the waist, keeping your back straight, and reach for your toes. Hold the stretch for 30 seconds and then release. Repeat 3 times.
Another hamstring stretch is to lie on your back with one leg bent and the other leg straight. Place a strap, belt or towel around the ball of your foot and slowly straighten your leg. Hold the stretch for 30 seconds and then release. Repeat 3 times.
It is important to stretch the hamstrings regularly, especially if they are tight. Stretching the hamstrings can help to improve flexibility, reduce lower back pain and make activities such as running and cycling easier.
Shoulder Yoga Stretches
The shoulder is a ball and socket joint that allows for a large range of motion. The shoulder is stabilized by muscles and tendons that attach to the shoulder blade and collarbone. These muscles and tendons can become tight from overuse or from holding the shoulder in a certain position for a long period of time. Tight muscles and tendons can lead to pain and restricted movement.
There are a number of yoga poses that can help to stretch the muscles and tendons around the shoulder. The following poses are some of the most effective poses for stretching the shoulder muscles and tendons.
Puppy pose:
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Bring your forehead to the floor and tuck your chin. Keep your back flat and your hips parallel to the floor. Hold for 30 seconds.
Upward facing dog pose:
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Arch your back and lift your hips and chest up off the floor. Hold for 30 seconds.
Downward facing dog pose:
Start in plank position. Push your hips up to the ceiling and press your heels into the floor. Keep your head between your arms and your spine straight. Hold for 30 seconds.
These poses can be done individually or in a sequence. If you are doing them in a sequence, start with puppy pose, then move to upward facing dog pose, and then downward facing dog pose. Hold each pose for 30 seconds.
