Yoga Poses & Stretches

Many yoga poses include stretches, as well as challenging moves that strengthen your body, improve your balance and increase mental focus and clarity. To get the most out of a yoga session, it’s best to mix in some good stretching postures along with those that help body realignment and others that build strength.

  1. Standing Poses

    • The Triangle pose is good for stretching legs.

      A lot of standing yoga poses test your balance and concentration, as well as stretching your muscles. The Eagle pose builds your strength, endurance and flexibility: Start in a standing position, and cross your left leg over your right while balancing on your right foot. Hook your left toes behind your right calf and cross your right arm over your left, pressing the palms of your hands together.

      The Chair pose, where you pretend you're sitting in a chair with your arms uplifted, works the muscles in your arms and legs, stimulates your heart and promotes balance.

      The Triangle pose stretches and strengthens your legs. With legs wide and body bent from the hip, place your lower hand on your shin, ankle, or with your fingertips touching the floor while you reach your upper hand toward the ceiling.

    Forward Bends

    • The Forward Fold helps flexibility.

      Forward bend poses are good for stretching the hamstrings and back while helping build flexibility. Start with a Forward Fold, where you stand and bend forward from the hips, or a Seated Forward Bend, which is practically the same pose from a seated position. If you can’t reach your feet for these postures, use a yoga strap to complete the stretch.

      The Downward-Facing Dog, or simply Down Dog, is one of the most recognized yoga poses. While in the pose, push your heels toward the floor and your hips and thighs back, flattening and stretching your back.

    Backbends

    • The Dancer pose requires balance and concentration.

      Backbend poses open up the chest and increase the flow of oxygen to your body, while helping to improve your posture and stretch your back. The Upward-Facing Dog is the opposite of Down Dog, and they’re often used together in a sequence of movements.

      The Bow pose is a little more difficult. While lying face down, reach back and grab your ankles, and then lift your feet away from your body toward the ceiling, which will pull your upper body off the floor.

      The Dancer pose is more difficult again, and challenges your concentration and balance: From a standing position, put your weight on your right leg and bend your left knee, lifting the heel up toward your buttocks. Reach back with your left hand and grasp the outside of your left foot before lifting it up and back.

    Twist Poses

    • The Half Lord of the Fishes is a seated twist pose.

      Seated twist poses are great for realigning your spine and improving your posture. The Half Lord of the Fishes pose opens up and stretches your shoulders, neck and hips. Sit on the floor with your left leg bent and right foot crossed over your left thigh. Put your left elbow to the outside of your right knee, and then twist to the right, looking behind you.

      The Sage’s pose is a variation on this posture which will slightly change the way you feel the twist; instead of bending your lower leg, keep it stretched out straight and hug your upper thigh into your torso.