Are you also tied up with your school/office work and have no time to go to the gym? Guess what, you can get the same results by doing yoga at your home. Gym exercises only help to boost your cardiovascular health and toning but Yoga stretching asanas work on your internal organs which gives you anti-ageing benefits helps detox the body and improves your mental well-being. Also, yoga is beginner-friendly and there is no time restriction, so you can do it whenever and wherever you want.
Yoga is originally a spiritual discipline that brings consonance between your body and mind. There are many types of 5 Yoga Stretching Asana you can go for, like Bhakti Yoga, Karma Yoga, Jnana Yoga, Raja Yoga, Swara Yoga, Kriya Yoga, etc. Stretching is a type of physical exercise that focuses on muscle group(s).
Asana is the name given to a specific pose in yoga, like Sukhasana, Parivrtta Sukhasana, Halasana, Sirasana and many more. All of these three make up the main keyword of this article, Yoga Stretching Asana.
Benefits of Yoga Stretching Asana
- It reduces chronic pain and stress
- It protects you from injuries
- It increases your flexibility and mobility
- It gives you energy
- It increases muscle strength
- It helps to develop coping skills
- It increases body awareness
- It increases your mental state
- It calms your mind and helps you focus more
- It gives you a better posture
- It increases your blood circulation
- It boosts your immune system and self-esteem
- It improves your balance
- It manages your nervous system
- It lowers your blood pressure
There are ample benefits they provide, may it be concerned with your mental health or physical health, it is just next to impossible to mention all of them.
5 Yoga stretching asanas
1. Crescent low lunge pose or Anjaneyasana
Objective: Hip flexors
Beginners’ Tip: Practice with patience and awareness. Make sure to warm up your hips, do hip openers and nurture your legs.
Procedure: Take a low lunge position and straighten your back leg. Your back leg should be on the balls of your foot. Raise your hands and join them (optional). Hold that hip stretching yoga asana for 30 seconds and change it to the other side gradually.
Advantages: This hip stretching yoga asana strengthens the calves, hamstrings, shoulders, arms and quadriceps. It improves stability by strengthening the deep, inner core muscles. This stretching yoga increases your neck, shoulder and back flexibility and makes them stronger. It improves your metabolism rate making it easier for you to lose weight. It also helps to reduce depression, stress and anxiety.
Drawbacks: It can increase the pain of the injured muscle groups. If you have heart disease or high blood pressure, then avoid raising your hands during this pose and take care of your body.
2. Triangle pose or Trikonasana
Objective: Front and back leg quadriceps and back leg gluteal muscles.
Beginners’ Tip: Do a full-body warm-up before getting into the exercise and to keep the balance, bend gently and slowly.
Procedure: Stand straight with your legs wide apart. Make a 90-degree by stretching your right foot out and keep the leg close to the torso. Put all the pressure on the ground, balance yourself and continue taking long breaths. Hold this stretching yoga pose for 30-60 seconds and change sides.
Advantages: It strengthens your ankles and knees. It helps in reducing back pain and muscle pain. It can make you get rid of constipation, acidity, gastric troubles and indigestion. It strengthens the spinal nerves and alleviates muscle cramps. It stimulates the functioning of the nervous system and helps you to get rid of anxiety, stress and depression.
Drawbacks: At times, this can cause unnecessary pain if you stretch more. Avoid doing this if you suffer from migraine, diarrhoea, neck pain and back injuries. It may increase your blood pressure which can be harmful to your body.
3. Tree pose or Vrksasana
Objective: Thighs, shoulders, torso and groin.
Beginners’ Tip: If you have too much trouble balancing your foot on the inside of the standing thigh, you may place your foot inside of the standing ankle or calf. Try this hip stretching yoga pose first by taking wall support for your back.
Procedure: Stand straight and place your right foot on the standing left thigh. Join your hands like you’re praying, breathe slowly and do not take any support(take support only for the first few tries). Hold that position for 30 seconds and change to the other side.
Advantages: This stretching yoga pose is perfect if you want to improve your posture. It strengthens your spine, hips, knees and calf muscles. It can improve your balance and concentration. This yoga stretching pose will help you get rid of sciatic pain if you continue this daily.
Drawbacks: If you are an insomniac or suffer from migraines and high or low blood pressure, then this is not for you. You need patience for this balancing stretching yoga.
4. Cat-cow pose or Marjaryasana-Bitilasana
Objective: Neck and shoulders muscles.
Beginners’ Tip: Before you do this neck stretching yoga make sure to do some warm-up and that you don’t experience any back pain.
Procedure: Take a tabletop position with your back facing the ground and your face facing the ceiling(cow pose). Then round your back and face the ceiling. Your chin should almost touch your chest and keep breathing(cat pose). Hold the position on each side for 30-60 seconds.
Advantages: This neck stretching yoga stimulates your abdominal organs and strengthens your chest. It is beneficial for your body and mind. It improves your mental stability, concentration and blood circulation. It also relieves back pain and stress. It also tones the female reproductive system.
Drawbacks: The cow position can hurt your back but the cat position brings your spine into full flexion.
5. Standing Forward Bend Pose or Uttanasana
Objective: Neck, shoulder, hips, hamstrings and calves.
Beginners’ Tip: Do some warm-up before starting. If you have too many problems reaching your foot then you can place a heightened table and touch that.
Procedure: Take an upright position with your feet side by side facing forward. Try to touch your chin to your chest and slowly roll down. As you move down, touch your feet with your hands and keep breathing. Hold that pose for 30-60 seconds and repeat the same.
Advantages: It can relieve menopause symptoms and anxiety. It calms your mind and stimulates the liver and kidneys. It strengthens your thighs, knees and hamstring. This can also be called neck stretching yoga asana as it relieves neck pain.
Drawbacks: It can cause severe back pain if you bend too much. You should eliminate this if you have hamstring injuries. Forward bending with a rounded back pressurizes the spine bones, which may weaken them leading to fractures.
Now, to end your yoga session, we suggest you do the Corpse pose. This stretching yoga pose just means the resting period to calm you down.
You just have to lie down with your legs separate and palms facing upwards. THAT’S IT! It is the easiest of all. Be in that position for at least 5 minutes and keep breathing.
You should have patience and enough strength in yourself to carry out the yoga stretching asanas. Be careful while performing the asanas and do not perform them if you have very recent injuries. You can also hire a yoga instructor if you want a particular yoga session that suits your body and in case you feel extreme pain, consult a doctor right away.