8 Yoga Exercises for Stretching Your Body

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    Home Articles Health and Wellness Yoga

    8 Yoga Exercises For Stretching Your Body

    MOUNIKA RAGHAVANON DECEMBER 14, 2013

    Images: Shutterstock

    Yoga is all about stretching your body in different forms and meditation. When you see a book

    on yoga, all the pictures given are of yoga gurus stretching their hands, legs, backs, upside down

    pictures and what not. Dont they look out of reach? But you know what guys; its not as tough

    as it looks. With regular and committed practice, who knows you may even start yoga sessions

    at your home. So dont worry, we are going to teach you some yoga exercises for you to begin

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    with.

    So if you have made up your mind to begin practicing yoga for a good health, whats better than

    start some good stretching exercises? If you choose stretching exercises as you basic yoga

    routine in the beginning, it helps to increase your exibility, tones your muscles and also prepare

    your body for more strenuous and advanced yoga workouts.

    Some stretching exercises for beginners:

    1. Tadasana (Mountain pose):

    This asana is easy to do and very benecial. It increases body suppleness, strengthens your

    spine, legs and arms. This asana is also believed to help in height gain. If practiced right form

    childhood, it is extremely benecial.

    [ Read: How to Increase Height by Yoga]

    Images: Shutterstock

    Stand straight with your feet together and spine straight with hands by your side palms

    facing the thighs.

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    Now clasp both your palms with your ngers and as you inhale deeply, lengthen your spine

    while taking your hands and stretching them above your head. Your palms should be facing

    the ceiling.

    Lift up your heels and now balance yourself by standing on your toes.

    Standing on your toes, stretch your entire body as much as possible.

    After you have stretched yourself, return back to stand on your feet bringing your handsdown. Exhale.

    2. Tree pose:

    A beginner pose, this yoga posture is helpful in strengthening your calf muscles and your entire

    legs. It also improves your balance.

    Images: Shutterstock

    Stand with your spine straight holding your hands together in a Namaste stretched over

    your head.Your feet should be kept together.

    Once you have positioned yourself, now lift your right leg bent at the knees and place the

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    sole of your right feet on the inner thigh of your left leg. The knees of your right leg should

    be outwards.

    Close your eyes and stay in this posture for 30 seconds.

    Breathe normally.

    Repeat with your left leg also.

    [ Read: How to Increase Height After 18 for Girls]

    3. Janu Shirsasana:

    A seated yoga posture, it strengthens your overall body by stretching the shoulders, arms, legs

    and hamstrings. It also stimulates the kidneys and liver and also improves your digestive system.

    This head to knee stretch also is benecial if you have high blood pressure.

    Images: Shutterstock

    Sit on the oor with your legs stretched out in front of you.

    Now fold your left leg at the knee and bring the left foot closer to the innermost part of

    your right thigh.

    With the right hand extended forward, hold your right foot.

    Inhale deeply and extend your spine.

    Exhale and bend forward to touch your forehead to the knee.

    Stay for 15 seconds.

    Repeat with the other leg too.

    In this asana with each inhale, you extend your spine and with exhalation, you bend further

    forward. However if you are facing difculty in stretching with legs straight, you may even bend

    your knees slightly to get into posture.

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    4. Cow and cat pose:

    Images: Shutterstock

    This two poses are done together in continuity.

    Sit on the oor with your knees.

    Bring both your hands in front of you supporting yourself on your palms facing the ground.

    Keep your back at like a table top.

    Look towards the oor such that your neck is aligned to your spine.

    With a deep inhalation, lift your buttocks towards the ceiling and look up. Let your belly

    drop.

    Now again exhale and return back to the table top position.

    From here directly you can plunge into the cat pose.

    For this, lift your back towards the back towards the ceiling and pull your abdomen in.

    Tuck your head between your arms.

    Both these poses are benecial for your spine and can also cure back and neck pain.

    [ Read: Cat Pose Benets]

    5. Trikonasana (Triangle pose):

    30.6k

    30.2k

    159

    52

    25

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    Images: Shutterstock

    Stand with your legs about 3 feet apart.

    Now raise both your hands keeping it at a straight line with your shoulders.

    Bending towards the right side, touch the toes of your right leg with the ngers of your

    right hand. Alternatively some yoga schools may also teach you to touch the toes of your

    right leg with your left hand ngers.

    Raise the left hand towards the ceiling and look up towards your left hand.

    Hold position for a minute.

    Repeat the same with the left side too.

    6. Parivrtta Trikonasana (Revolved triangle pose):

    This inverted triangle or revolved triangle pose strengthens your back and improves body

    balance.

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    Images: Shutterstock

    Stand with both legs stretched out on both sides.Now lift up both your hands keeping them linear with your shoulders.

    Turn your torso towards the right and touch the right foot with your left hand. The right

    hand should be upwards and the ngers pointing outwards. Look towards the ngertips.

    Stay for 30 seconds.

    Release and put your arms in a straight line with your shoulders.

    Now repeat with the other side too.

    7. Adhomukha savasana:

    Also known as the downward facing dog pose in English, Adhomukha savasana is a good asana

    for beginners. Easier to perform, this asana increases blood ow to your face and neck that gives

    your skin a lovely glowing look. As this is an inverted asana done against gravity, it boosts your

    mental condence and reduces stress and anxiety.

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    Images: Shutterstock

    Stand on the oor with all four limbs and knees. Your legs should be positioned directly

    underneath your hips and your arms underneath your shoulders.

    Your palms should be facing the ground and get a proper grip by spreading out your ngers

    well.

    With a deep inhalation, sink your stomach in.

    Supporting yourself with both palms and toes, lift your knees off the oor.

    As your knees come off the oor, automatically your tailbone starts rising up to the ceiling.

    Stretch your spine and legs as much as possible such that your tailbone is pointing

    upwards and your body now assumes the shape of an inverted V.

    Hold this pose for 5 breaths.

    8. Side stretch:

    Very simple to do and one of the basics of yoga routine, this exercise is believed to increase

    height and also help you get rid of love handles.

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    4 Comments

    gurpreet kaur

    is this really works?????

    Tiago Frana

    if you try... you know

    Zahidul Islam

    thanks a lot

    soumya

    thank u so much for providin this info........ it's very helpful...

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