The Downward Dog is a standing yoga pose used to build strength in the entire body. It stretches out your shoulders, arches, hamstrings, hands, calves, and spine, giving you a full-body workout. It provides relief from headaches, insomnia, and fatigue. Since it is a mild inversion stretch, blood flows to your brain and calms the nervous system, improves memory, and relieves stress.
If you have carpal tunnel syndrome, vertigo, or are in the final term of pregnancy, do not do the Downward Dog exercise. If you have high BP or an injury on your back, shoulders, or arms, this stretch can aggravate pain.
Beginner:
1 set of 4 reps
Advanced:
2 sets of 10 reps
Beginner:
1 set of 5 reps each
Advanced:
2 sets of 15 reps each
The seated spinal twist increases spinal flexibility by relaxing the back muscles. This exercise improves digestion and relieves backache, sciatica, and menstrual discomfort. It also improves the blood flow to your organs.
Do not try this exercise if you have knee or lower back problems.
Beginner:
1 set of 5 reps on each side
Advanced:
3 sets of 5 reps on each side
The Extended Child’s Pose stretches the upper body, focusing on your back and shoulders. Keeping your knees apart stretches the internal organs, while keeping them together gives the torso support and relieves back aches.
Beginner:
1 set of 5 reps
Advanced:
3 sets of 5 reps
This exercise stretches out your arms, elbows, and fingers.
Beginner:
2 sets of 5 reps on each side.
Advanced:
3 sets of 12 reps on each side.
The cross-body shoulder stretch helps extend the back of the shoulder. To do this stretch:
Beginner:
1 set of 5 reps on each side
Advanced:
3 sets of 5 reps on each side
The exercise stretches your hamstrings so that when you workout or dance, you can move without feeling sore or fatigued.
Beginner:
1 set of 3 reps. Hold for 15 seconds.
Advanced:
3 sets of 10 reps. Hold for 30 seconds.
There you have it – stretching and its benefits. Set the tone for your day by stretching in the morning. You will definitely see an improvement in your body’s overall performance. Stretch and live life to the fullest! And comment below to let us know which stretching exercises made the most difference to your body.