Only 7 yoga asanas you need to stretch your body
Yoga asanas are an amazing way to stretch your muscles and release any tension in the muscles due to working out, sitting all day on a chair, or lying on a bed and feeling fresh instantly and getting a natural surge of energy. Here are a few asanas that you can incorporate easily into your life routine:
- Ustrasana
- Uttanasana
- Adhomukh svanasana
- Urdhva mukh svanasana
- Trikonasana
- Ardh matsyendrasana
- Bhujangasana
Ustrasana:
Kneel on the floor, keeping the thighs and feet together, toes pointing back, and resting on the floor. Rest the palms on the hips. Stretch the thighs, curve the spine back and extend the ribs. Exhale, place the right palm over the right heel and the left over the left. If possible, place the palms on the soles of the feet. Press the feet with the palms, throw the head back and push the spine towards the thighs, which should be kept perpendicular to the floor. Contract the buttocks and stretch the dorsal and the coccyx regions of the spine still further, keeping the neck stretched back. Hold for half a minute and then come back and relax.
Kneel on the floor, keeping the thighs and feet together, toes pointing back, and resting on the floor. Rest the palms on the hips. Stretch the thighs, curve the spine back and extend the ribs. Exhale, place the right palm over the right heel and the left over the left. If possible, place the palms on the soles of the feet. Press the feet with the palms, throw the head back and push the spine towards the thighs, which should be kept perpendicular to the floor. Contract the buttocks and stretch the dorsal and the coccyx regions of the spine still further, keeping the neck stretched back. Hold for half a minute and then come back and relax.
It targets your hamstrings, back muscles, neck, and abdomen
Uttanasana:
Stand straight keeping the knees tight. Exhale, bend forward, and place the fingers on the floor. Then place the palms on the floor by the side of the feet, behind the heels. Do not bend the legs at the knee. Try to hold the head up and stretch the spine. Move the hips a little forward towards the head to bring the legs perpendicular to the floor. Remain in this position and take two deep breaths. Exhale, move the trunk closer to the legs, and rest the head on the knees. Do not slacken the grip at the knees, but pull the kneecaps well up. Hold this position for a minute with deep and even breathing. Inhale, raise the head from the knees, but without lifting the palms from the floor. After two breaths. lift the hands from the floor and come back to the original position.
Stand straight keeping the knees tight. Exhale, bend forward, and place the fingers on the floor. Then place the palms on the floor by the side of the feet, behind the heels. Do not bend the legs at the knee. Try to hold the head up and stretch the spine. Move the hips a little forward towards the head to bring the legs perpendicular to the floor. Remain in this position and take two deep breaths. Exhale, move the trunk closer to the legs, and rest the head on the knees. Do not slacken the grip at the knees, but pull the kneecaps well up. Hold this position for a minute with deep and even breathing. Inhale, raise the head from the knees, but without lifting the palms from the floor. After two breaths. lift the hands from the floor and come back to the original position.
It targets the hamstring and calf muscles.
Adho Mukha svanasana:
Lie on the floor on your stomach keeping the feet slightly apart. Rest the palms by the side of the chest, the fingers straight and pointing in the direction of the head. Exhale and raise the trunk. Straighten the arms, move the head inwards towards the feet and place the crown of the head on the floor, keeping the elbows straight and extending the back. Do not bend the knees, the heels and soles of the feet should be on the ground parallel to each other. Hold the pose for about a minute. It targets hip flexors, lower back, calf muscles, and shoulders.
Lie on the floor on your stomach keeping the feet slightly apart. Rest the palms by the side of the chest, the fingers straight and pointing in the direction of the head. Exhale and raise the trunk. Straighten the arms, move the head inwards towards the feet and place the crown of the head on the floor, keeping the elbows straight and extending the back. Do not bend the knees, the heels and soles of the feet should be on the ground parallel to each other. Hold the pose for about a minute. It targets hip flexors, lower back, calf muscles, and shoulders.
Urdhvamukh svanasana:
Lie on the floor on your stomach, face downwards. Keep the feet about one foot apart. The toes should point straight back. Place the palms on the floor by the side of the waist, the fingers pointing to the head. Inhale, raise the head and trunk, stretch the arms completely and push the head and trunk as far back as possible, without resting the knees on the floor. Keep the legs straight and tightened at the knees, but do not rest the knees on the floor. The weight of the body rests on the palms and toes only. The spine, thighs, and calves should be fully stretched and the buttocks contracted tight. Push the chest forward, stretch the neck fully and throw the head as far back as possible. Also, stretch the back portion of the arms. Stay in the asana for half a minute with deep breathing. Bend the elbows, release the stretch and rest on the floor. It targets back muscles and pelvic muscles and expands the chest.
Lie on the floor on your stomach, face downwards. Keep the feet about one foot apart. The toes should point straight back. Place the palms on the floor by the side of the waist, the fingers pointing to the head. Inhale, raise the head and trunk, stretch the arms completely and push the head and trunk as far back as possible, without resting the knees on the floor. Keep the legs straight and tightened at the knees, but do not rest the knees on the floor. The weight of the body rests on the palms and toes only. The spine, thighs, and calves should be fully stretched and the buttocks contracted tight. Push the chest forward, stretch the neck fully and throw the head as far back as possible. Also, stretch the back portion of the arms. Stay in the asana for half a minute with deep breathing. Bend the elbows, release the stretch and rest on the floor. It targets back muscles and pelvic muscles and expands the chest.
Trikonasana:
Stand straight, inhale deeply, and with a jump spread apart the legs sideways 3 to 3.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. Stretch the left arm up bringing it in line with the right shoulder and extend the trunk. Gaze at left hand's palm. Hold it for a minute and then repeat for another side. This asana gives a nice stretch to the sides of the body and inner leg muscles.
Stand straight, inhale deeply, and with a jump spread apart the legs sideways 3 to 3.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. Stretch the left arm up bringing it in line with the right shoulder and extend the trunk. Gaze at left hand's palm. Hold it for a minute and then repeat for another side. This asana gives a nice stretch to the sides of the body and inner leg muscles.
Ardh matsyendrasana:
Sit with the legs straight in front of the body. Place the right foot on the floor outside the left knee. Bend the left leg to the right and place the left heel against the right buttock. Place the left arm outside the right leg, and with the left hand hold the right foot or ankle. The right knee should be as near as possible to the left armpit. Turn the body to the right, placing the right arm behind the back. Twist the back and then the neck as far as possible without strain. Hold for 15 seconds and return back. Repeat for another side. People with very stiff bodies can keep their folded legs straight. This asana stretches back, hips, and neck muscles.
Sit with the legs straight in front of the body. Place the right foot on the floor outside the left knee. Bend the left leg to the right and place the left heel against the right buttock. Place the left arm outside the right leg, and with the left hand hold the right foot or ankle. The right knee should be as near as possible to the left armpit. Turn the body to the right, placing the right arm behind the back. Twist the back and then the neck as far as possible without strain. Hold for 15 seconds and return back. Repeat for another side. People with very stiff bodies can keep their folded legs straight. This asana stretches back, hips, and neck muscles.
Bhujangasana:
Lie on your stomach with your legs straight and your feet extended. Place the palms flat on the floor under the shoulders. Rest the forehead on the ground and relax the body. Slowly raise the head and the shoulders off the ground, bending the head as far as it will go. Try to raise the shoulders without using the arms, only utilizing the back muscles. Now bring the arms into action and slowly bend the back as much as possible without strain until the arms are straight. Keep the navel as close as possible to the ground. Hold as long as comfortable. Inhale while raising the body from the ground. People with peptic ulcers, hernia, intestinal tuberculosis, or hyperthyroidism should not do this pose. This asana stretches back and abdominal muscles.
Lie on your stomach with your legs straight and your feet extended. Place the palms flat on the floor under the shoulders. Rest the forehead on the ground and relax the body. Slowly raise the head and the shoulders off the ground, bending the head as far as it will go. Try to raise the shoulders without using the arms, only utilizing the back muscles. Now bring the arms into action and slowly bend the back as much as possible without strain until the arms are straight. Keep the navel as close as possible to the ground. Hold as long as comfortable. Inhale while raising the body from the ground. People with peptic ulcers, hernia, intestinal tuberculosis, or hyperthyroidism should not do this pose. This asana stretches back and abdominal muscles.
All the asanas described above will provide a good stretch to the body and will give you a feeling of lightness.
Thank you and stay healthy!
Attribution:
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