Yoga Stretches for Daily Practice

Unless you are one of those fitness freaks who hop out of bed early morning in order to rush to fitness centres— being  fit, flexible and healthy is a little tough. Prolonged sitting and working on the computers limits body movements, leading to a number of health issues like  backache, neck spasm, weak and inflexible joints, tight muscles, weight gain, difficulty in moving efficiently and more. So, it is important to provide the required stretching, lengthening, and movement to the body to keep it healthy, supple, fit and flexible. Yoga stretches can help you accomplish this.Unless you are one of those fitness freaks who hop out of bed early morning in order to rush to fitness centres– being  fit, flexible and healthy is a little tough. Prolonged sitting and working on the computers limits body movements, leading to a number of health issues like  backache, neck spasm, weak and inflexible joints, tight muscles, weight gain, difficulty in moving efficiently and more. So, it is important to provide the required stretching, lengthening, and movement to the body to keep it healthy, supple, fit and flexible. Yoga stretches can help you accomplish this.

Yoga stretches not only help  a person evolve physically by improving their strength, stamina, and flexibility, but also affect the mood, provide mental relief and give a great start to the day.To be precise, yoga poses give a sense of overall well-being that too within a short span. Here are  10 amazing yoga stretches that can do wonders if practised on a regular basis:

1. Downward Dog Pose: Stretches hamstrings, back and shoulder muscles.

How to: Start in plank position with shoulders over the wrists. Raise your hips towards the ceiling, forming a triangular shape with the body. Your head should be between both arms. Keep the legs straight as much as possible. Drop your heels on the ground and spread your fingers so that your body weight is balanced evenly on your hands and feet.

2. Side Oblique Stretch: Lengthens the sides of the body and stretches hips, lats and obliques.

How to: Stand straight with feet at hip-distance apart. Raise one arm over the head towards the ceiling with  palm facing down. Lean towards the opposite side of the raised arm. Hold the posture for 8-9 seconds. Repeat the same on the other side.

3. Crescent Pose: Lengthens  abs, chest, groin, hamstrings and hip flexors.

How to: Stand straight with one foot in front and the latter behind. Bend the front knee to 90 degrees while keeping the back straight. Raise the arms over the head with palms facing down. Lift your chest and pull your hips forward slightly arching your back. Hold the posture for 8-9 seconds and then switch sides and do it again.

4. Child Pose: One of the most calming yoga postures, the child pose stretches the lower back, lats and shoulders.

How to: Come on all fours. Push your hips back until your hips touch your heels. Straighten the arms in front and look down at the floor.

5. Single Leg Stretch: Increases flexibility in  hamstrings.

How to: Lie on the back and lift your legs up towards the ceiling. Bring one leg towards the floor and pull the latter towards the face. Support the back of the raised leg with the hands. Raise your shoulders off the mat. Keep the legs as straight as possible and toes pointed outwards. Hold for a few seconds and then switch sides.

6. Cat Pose: Increases blood flow to the spine and increases its flexibility.

How to: Come on all hands and knees — wrists aligned with shoulders and knees with hips. Tuck your pelvis and round your back. Turn your gaze down towards the floor.

7. Cow Pose: Stretches abs and chest muscles.How to: Come on all fours with wrists under shoulders and knees in line with the hips. Arch your back, look upwards and pull your chest out.

8. Sumo Squat Twist: An excellent yoga posture for releasing tension in the spine and shoulders.

How to: Stand with feet wide and toes pointed outwards approx 45 degrees. Keep the hands on your kneecaps. Lean forward and bend the knee to form a right angle with the body. Lower one shoulder towards the floor and look at the latter. Keep your arms straight and hips aligned as much as possible. Hold the pose for 8-9 seconds and then switch sides.

9. Half Kneeling Twist: Stretches chest muscles, obliques, and hips.

How to: Start in a kneeling position. Place the opposite hand to the front knee on the floor in front of you. Twist your upper body towards the ceiling as you reach upwards. Keep both the elbows straight and avoid pushing your hips to the side. Hold the pose for 8-9 seconds and then switch sides.

10. Pigeon Pose: This yoga pose increases mobility in glutes and hip flexors.

How to: Start in a plank or downward dog pose. Raise one leg and keep the knee next to the opposite wrist. Keep the other leg straight behind with toes resting on the floor. Stay upright, lean forward while keeping your back erect. Bring your hands in front and anchor yourself to the floor.

So, revive yourself with these yoga stretches every morning and stay relaxed, focused and energised throughout the day.