Full Body Stretch Yoga

Stretching exercises like yoga are good for your health in many ways. A few advantages include increased flexibility, enhanced cardiovascular and respiratory health, decreased stress and anxiety, and improved sleep. Stretching can improve range of motion and reduce the risk of injury. It might also aid in raising awareness. Stretching with yoga may also aid with mood enhancement, pain relief, and muscle tension release.

“Stretching can help to release muscles, improve mobility, reduce stress, and boost awareness.”

Regular yoga practice has been shown in studies to improve flexibility, boost energy, and guard against future injuries. It has been found that stretching can lessen musculoskeletal disorders associated with the workplace. Herniated discs and carpal tunnel syndrome are two common instances of these issues. According to the research, stretching can lessen the negative effects of a computer day.

When Should You Stretch?

Regular stretches can help you improve your range of motion and become more flexible. Our bodies will become more flexible as a result of stretching, which will release tension and stress. Stretching as soon as you wake up may help ease any pain or yoga school in rishikesh  tension that has accumulated during the night. It also improves blood circulation and prepares your body for the day ahead. By stretching before bed, you can ease muscle tension and avoid painful awakenings. Always start a light aerobic warm-up to increase blood flow to the area before stretching. We advise doing five minutes of brisk walking or light jogging instead of stretching before working out. A 10-minute full-body stretch yoga practice can help us relax, increase circulation, and increase range of motion.

Benefits Of Stretching

The advantages of stretching with yoga poses include an expanded range of motion that makes your body function more effectively and efficiently and enables you to perform tasks like:

• Boost your performance in physical activities.
• Cut down on your likelihood of injury.
• Help your joints to reach their maximum range of motion.
• Boost the blood supply to the muscles.
• Give your muscles the chance to work as best they can.
• Become more proficient at performing daily tasks.

What Are The Full Body Stretch Yoga Asanas

The following yoga poses, also known as exercises, can help you strengthen and stretch your entire body:

1. Mountain Pose: Tadasana; Tree Pose: Vrikshasana
2. Pyramid Pose (Parsvottanasana)
3. Bridge Pose (Setu Bandha Sarvangasana)
4. Bhujangasana (Cobra Pose)
5. Cobra Pose, or Bhujangasana Forward Bend) 
6. Yastikasana (The Stick Pose)

Discuss the specifics of executing the aforementioned yoga poses now, such as which body parts to stretch and how long to hold each one.

1. Tadasana – Mountain Pose

Stretches: By elevating the entire body upward, the Tadasana or Mountain Pose stretches the entire body.

How to do it:

• Place your feet slightly apart and stand straight. 
• Put your fingers together in front of your body now.
• Taking a deep breath, slowly raise your arms with your fingers interlocked.
• Step on your toes and elevate your heels. Place your body weight on your toes.
• Extend your arms, chest, and shoulders.
• Your body should feel stretched. Look up.

Hold the Stretch: 30 to 60 seconds. Then, exhale and return to the starting position.

2. Vrikshasana or Tree Pose

The tree pose, also called Vrikshasana, stretches the groin, thighs, torso, and shoulders.

How to Do it:

• Place your feet slightly apart and stand straight.  
• Put your right leg in now.
• Raise your left leg, bend it at the knee, and place it against your right leg’s inner thigh.
• Cross your hands over your chest in the position of prayer.
• Now extend your arms above your head and extend your hands upward.

Stretch for a duration of 30 to 60 seconds. Then, to get back to a standing position, extend your right leg.

3. Parsvottanasana (Pyramid Pose)

Stretches: The legs, hamstrings, hips, spine, shoulders, and wrists are all stretched in parsvottanasana, also known as pyramid pose.

How to Do it:

• Place your feet together and stand erect.
• Take a deep breath, arch your back, and extend your chest forward.
• At your back, with your 300 hour yoga teacher training in rishikesh palms together and facing upward, make the namaste sign.
• Now jump while spreading your legs apart.
• Now make a right turn.
• Exhale and tilt your head back a little.
• Now release the air and begin to bend your body forward.
• Bend your torso until your nose makes contact with your front leg’s knee.

Hold the Stretch: 30 to 60 seconds. Then, come back to starting position and repeat it to another side.

4. Setu Bandha Sarvangasana (Bridge Pose)

Stretches: Setu Bandha Sarvangasana strengthens the muscles in your back, buttocks (glutes), thighs, and ankles while stretching your abdomen, chest, and the region surrounding your shoulders.

How to Do it:

• Don your back.
• Assume a knee flexion position.
• Plant your feet firmly on the ground.
• Take a breath, raising your hips and chest.

Hold the Stretch: 30 seconds. Then come to starting position.

5. Bhujangasana (Cobra Pose)

Stretches: The abs, thorax, shoulders, and lungs are all stretched in the cobra pose, also known as bhujangasana.

How to Do it: 

• Recline on your abdomen.
• Your hands should be beneath your shoulders.
• Take a breath, extend your arms, and raise your chest off the ground.

Hold the Stretch: 30 to 60 seconds. Then come to starting position.

6. Paschimottanasana (Seated Forward Bend)

Stretches: The seated forward bend, or paschimottanasana, strengthens your hamstrings, lower back, hip muscles, and abs in addition to your calves and quads. 

How to Do it:

• Take a seat in staff or Dandasana.
• Extend your arms and lift your hands above your head now.
• Breathe out, then slowly bend as much of your body as possible towards your toes.

Hold the Stretch: 30 to 60 seconds. Then come to starting position.

7. Yastikasana (The Stick Pose)

Stretches: The stick pose, or yastikasana, stretches the body lengthwise with the fingers and toes pointing outward.

How to Do it:

• Assume a straight back position.
• Raise your arms above your head now.
• Stretch and straighten your legs at the same moment.
• Take a breath and feel your fingers and toes stretching.

Hold the Stretch: 60 to 120 seconds. Then come to starting position.

CONCLUSION:

Stretching aids with muscle elasticity, increased range of motion, stress relief, and focused attention. The Full Body Stretch Yoga poses will quickly strengthen you, improve blood flow, and open up your entire body. Anyone can practice yoga, and it can be done in the comfort of your own home. Recognize that yoga is for you too, and that it can even assist you in finding relief, if you are stiff or in pain. Frequent yoga practice can improve your energy and flexibility while warding off future injuries. It is important to refrain from overstretching or performing movements that cause pain or discomfort. If someone is not sure if they can stretch safely, they should consult a doctor. We really hope you had fun perusing our article. Pose a query? Please write in the comments section.