Basic Yoga Stretches

Yoga releases stress and tension in the body. It's relaxing and energy boosting. Various poses offer different areas of stretching in the body. Areas that get stretched include shoulder muscles, legs, hamstrings, calves, spine and abdominal muscles. The benefits of taking yoga classes or practicing poses alone include relaxation, stress relief, building upper body strength, strengthening lower body, developing a sense of balance, coordination and concentration and meditation.

  1. Bridge Pose

    • The bridge pose is a stretch that helps build lower body strength and strengthen the core of the body. In this pose, the legs and hips are the main workers. The bridge pose is meant to relax the body and reduce stress. First, lie on your back, knees bent, feet together, arms by your side and hands on the floor. Lift your hips up off of the floor, keeping your feet in place. Stay in position while you lift your arms over your head. Using props during this exercise is suggested. Anyone who suffers from a knee or back injury shouldn't try this.

    Fish Pose

    • The fish pose is designed to relieve stiffness in the neck and shoulder muscles. This pose was also designed to assist with flexibility. This pose expands the rib cage, increases lung capacity and assists in deep breathing. Lie down on your back and keep your legs straight. Keep your feet together and carefully place your hands underneath your thighs. Put all of your weight onto your elbows and inhale. Arch your back and drop your head. Exhale and take a deep breath, keeping the upper body and legs relaxed. To finish, lift your head and then put it back down. Take your arms out from under your thighs.

    Bow Pose

    • The bow pose is designed to improve the overall posture of the body and strengthen the muscles in the back. This exercise helps to mobilize the spinal column and expands the chest. Lie on your stomach with your head down and your arms by your side. Bring your knees up near your buttocks and grab your ankles. Put all of your weight on your stomach and not your pelvic area. Lift your knees a little higher by pulling on your ankles with your hands. Breathe in and out regularly, increasing the stretching in the chest.