Yoga Poses to Stretch the Total Body

Yoga harmonizes the mind and body, encouraging peace and holistic well-being. For that reason, it could be said that all yoga poses are total body poses. Nonetheless, some poses do stretch and strengthen many of the major muscle groups simultaneously. If you are limited in time, performing poses such as these will allow for a total body workout. Focus on the stretching of your muscles throughout each pose, while releasing tension from your face and neck. Breathe during poses and relax. Push yourself only as far as you can go and hold each pose only for as long as you find comfortable to avoid strain.

  1. Be a Good Dog

    • The downward facing dog pose is one of the most popular and easily recognizable poses. It strengthens the arms, shoulders and back while stretching the legs. Begin on your hands and knees with your arms under your shoulders and your palms flat on the floor. Tuck your toes under so that you are able to raise your bottom into the air and straighten your legs. Shift your weight into your legs and press your heels toward the floor. Spread your fingers and press your palms into the floor. Arch your back slightly to raise your bottom as high as possible and allow your head to hang comfortably between your arms. Remain in this pose for five breaths.

    Give Yourself a Hug

    • This simple knees-to-chest pose relieves tension throughout your body while stretching your arms, legs and back. Lie on your back with your arms extended overhead and your legs stretched out, feet together. Gently lift your knees and hug them into your chest by wrapping both arms around them tightly. Relax, letting your lower back release and widen into the floor. Hold this pose for five breaths.

    Soar Like an Eagle

    • The eagle pose stretches the upper body and strengthens the lower body. Stand straight with your feet hip-width apart and your arms by your sides. Contract the muscles of your core and shift your weight into your right foot. Slightly bend your knees. Inhale and raise your left foot to cross it over your right thigh and wrap your left leg around your right leg. Extend your arms in front of you so that they are parallel to the ground. Place your left elbow into the crook of your right elbow. Bend your arms to bring them perpendicular to the floor and twist your forearms so that you can clasp your hands. Reach your elbows forward slightly and press your right thumb against your left hand to deepen the stretch. Stay in this position for five breaths.

    Walk or Hold the Plank

    • The plank pose is similar to a pushup position. It strengthens the entire body by engaging all of the major muscle groups. Begin this pose by lying face down with your legs extended, feet together and toes tucked under. Place your hands under your shoulders with your elbows pointing up. Lift your body as a whole by pressing up through your hands and feet to lock out your arms. Keep your stomach muscles tight and do not lift your bottom. Your body should be in a straight line. Lift your head to look at the floor. Hold this pose for five breaths.