Home » What Are the Full Body Stretch Yoga

What Are the Full Body Stretch Yoga

Yoga, a stretching activity, has several health benefits. Improved flexibility, improved respiratory and cardiovascular health, reduced stress and anxiety, and better sleep is just a few of the benefits. Stretching can help with mobility and injury prevention. It could also help with awareness. “Yoga Teacher Training in India” Yoga stretching may also help to relieve muscle tension, reduce discomfort, and improve mood.

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

Studies suggested yoga practices on a daily basis can help you gain flexibility, increase energy, and protect you from injury in the future. Stretching has been discovered to help reduce work-related musculoskeletal diseases. Carpal tunnel syndrome and a herniated disc are two common examples of these problems. The findings show that stretching can help counteract the impacts of a computer day.

When Should You Stretch?

Stretching on a regular basis might help you gain flexibility and enhance your range of motion. By stretching our body will open up as our flexibility improves, relieving stress and tension. Stretching first thing in the morning might help release any tension or pain that has built up during the night. It also improves blood circulation and prepares your body for the day ahead. Stretching before bedtime helps to relax your muscles and prevents you from waking up in agony. “200 Hour Yoga Teacher Training in India” Before stretching, always begin with some light aerobic warm-ups to get blood to the area. Rather than stretching before exercise, we recommend brisk walking or mild jogging for around five minutes. With 10-minute full-body stretch yoga practice, we can improve our range of motion, promote circulation, and relax our minds.

Benefits of Stretching

The Benefits of stretching by yoga asanas are we get by an increased range of motion allows your body to perform more efficiently and effectively, and allows you to do things like:

  • Improve your physical activity performance.
  • Reduce your chances of getting hurt.
  • Assist your joints in achieving their full range of motion.
  • Increase the flow of blood to the muscles.
  • Allow your muscles to perform at their best.
  • Enhance your abilities to carry out daily tasks.

What are the Full Body Stretch Yoga Asanas

The yoga asanas or exercises listed below that can help you stretch and strengthen your entire body are as follows:

  1. Tadasana (Mountain Pose)
  2. Vrikshasana (Tree Pose)
  3. Pyramid Pose (Parsvottanasana)
  4. Bridge Pose (Setu Bandha Sarvangasana)
  5. Bhujangasana (Cobra Pose)
  6. Paschimottanasana (Seated Forward Bend)
  7. Yastikasana (The Stick Pose)

Now, go over how to complete the above yoga positions in detail, including which body parts stretch and how long to hold them as follows:

1. Tadasana – Mountain Pose

Stretches: Tadasana or Mountain pose “300 Hour Yoga Teacher Training in India” stretches the whole body by raising it in an upward direction.

How to do it:

  • Stand straight with your feet slightly apart.
  • Now, interlock your fingers in front of your body.
  • Inhale deeply and slowly raise your arms upwards with your interlocked fingers.
  • Raise your heels and stand on your toes. Place your body weight on your toes.
  • Stretch out your shoulders, arms, and chest up.
  • Feel your body stretching. Look up.

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

2. Vrikshasana or Tree Pose

Stretches: Vrikshasana or tree posestretches the groin, thighs, torso, and shoulders

How to Do it:

  • Stand straight with your feet slightly apart.
  • Now, put your right leg.
  • Raise your left leg, bend it from the knee, and put it on the inner thigh of the right leg.
  • Join your palms in prayer position at chest level.
  • Now, raise your arms above your head, reaching upward with your hands.

Hold the Stretch: 30 to 60 seconds. Then, Straighten your right leg to return to a standing position.

3. Parsvottanasana (Pyramid Pose)

Stretches: Parsvottanasana or pyramid pose stretches the legs, hamstring, hips, spine, shoulders, and wrists.

How to Do it:

  • Stand straight with feet together.
  • Inhale deeply stretch your chest forward and arch your back.
  • Now, join your palms and form a namaste at your back facing upward.
  • Now, jump and spread the legs sideways.
  • Now, turn to your right.
  • Inhale and slightly bend head back.
  • Now, exhale and start bending forward your torso.
  • Bend the torso until your nose touches the knee of the front leg.

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 stretches your abdomen, “500 Hour Yoga Teacher Training in India” chest, and the area around your shoulders while strengthening your back muscles, buttocks (glutes), thighs, and ankles.

How to Do it:

  • Lie on your back.
  • Bend your legs from the knee.
  • Place your feet flat on the floor.
  • Inhale and lift your hips and chest.

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

5. Bhujangasana (Cobra Pose)

Stretches: Bhujangasana or cobra pose stretches your entire upper body with the abdomen, thorax, shoulder, and lungs.

How to Do it:

  • Lie on your belly.
  • Place your hands under your shoulders.
  • Now inhale and straighten your arms and lift your chest off the floor.

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

6. Paschimottanasana (Seated Forward Bend)

Stretches: Paschimottanasana or seated forward bend stretch works out the abs, quads, and calves, as well as your lower back, hip muscles, and hamstrings.

How to Do it:

  • Sit in Dandasana or staff pose.
  • Now, stretch and raise your hands above your head.
  • Exhale and slowly bend forward towards your toes as much as your body permits.

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

7. Yastikasana (The Stick Pose)

Stretches: Yastikasana or the stick pose stretches the body at full length, the toes and the fingers pointing outwards.

How to Do it:

  • Lie straight on your back.
  • Now, extend your arms above your head.
  • At the same time, straighten and outstretched your legs.
  • Inhale and feel the stretching from toes to fingers.

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


Stretching helps to loosen muscles, improve mobility, reduce stress, and improve attentiveness. In no time, the Full Body Stretch Yoga positions will open up your entire body, enhance blood flow, and strengthen you. Yoga may be done by anyone and can be done in the privacy of your own home. If you’re in pain or stiff, realize that yoga is for you as well—and that it can even help you find relief. Regular yoga practice can enhance flexibility, and energy, and protect you from injury in the future. It’s crucial to avoid overstretching or moving in ways that produce pain or discomfort. Anyone unsure about their capacity to stretch safely should seek medical advice.

We hope you enjoyed reading our post. Have a question? Please write in the comments section.


Back to top