Before you start your session, here are some of the stretches for yoga to help you maximize your yoga work out and prevent injuries. Each of these stretching exercises must be performed slowly as it could damage your muscles if they are not warmed up.

By spending as little as 5 minutes a day doing these stretches for yoga, you will see the improvement of your yoga posture and stamina during your yoga session.

Basic Yoga Stretches

1. While kneeling, put your hands a bit wider than your shoulder width and tilt your head back and lift up your chest.

2. Exhale and lean forward as your hands rest on the floor.

3. Inhale as you lift your legs up to a 90-degree angle so that the top of the head can reach the floor.

4. Support your body with your hands and lift your left leg to the sky. Your right leg should be completely straight and still on the ground. Be sure to transfer the pressure from your toes to your head and hands. Repeat by switching legs.

Sun Salutation

1) Stand up straight with both feet at hip's width apart. Move your heels slightly outward while resting your weight on your toes. Your arms should hang down along your body while the palms of your hands face towards your body. Now make the back of your pelvis move away from your lower back. Breathe in and out a few times with full concentration. While doing your breathing, be sure to place your neck straight over the upper back so it will help your body stretch from your neck. Your shoulders should feel broad and relaxed. Your breathing is free and relaxed. Look straight ahead of you at a spot within your vision and try to stand motionless with as little effort as possible. Whenever you do this exercise, do it with care and always try to increase your focus and your relaxation.

2) Join the palms together in front of your chest. While standing straight, this prayerful attitude relaxes body and mind. Exhale fully.

3) As you raise your arms above your head, lean back as you take a deep breath with one sweeping movement from Mountain pose. This posture stretches the chest and the abdomen and lifts the upper part of the body.

4) Bend your upper body forward while keeping the spine straight. Keep the legs straight and put your arms forward as you exhale. Bring your hands to rest.

5) Inhale and extend the left leg back and drop the knee to the ground. Lift up your spine and keep your chin up.

6) Bring your right leg and extend back aligned with left leg. Hold the position and inhale.

7) Exhale as you lower your body flat to the ground, allowing only your hands and legs to touch the ground. Then inhale and lift your upper body with your hands flat on the floor as your waist bends slightly to the back.

8) Exhale as you push your hips to the sky and straighten your legs. Revert back to the Mountain pose.

9) Repeat the step (5)

10) Repeat step 4)

11) Repeat step 3)

12) Repeat step 2)

Guidelines for Yoga

1. Do not eat at least two to three hours before doing yoga. Many yoga poses require your body to deviate from an ordinary sitting position, and so a heavy meal can ruin these different poses.

2. Try practicing yoga stretches for at least 10 to 15 minutes every day. Consistency is the key factor in building concentration, increasing flexibility and strengthening willpower.

3. It is important for you to know the limits of your body. If you feel too much tension building in your body during any of these stretches for yoga, take it down a notch.

4. Use a yoga mat to prevent any possible injuries or slippage.

5. Practice with 2-3 warm up yoga stretches, such as the Sun Salutation pose.

6. These stretches for yoga extend the spine, arms, and legs. As you practice 2-3 times per session, you can move on to more difficult poses that strengthen the body and increase endurance.

7. Make sure you take 5-10 minutes to relax after your practice. Relaxation consists of deep breathing to help the body replenish and rejuvenate itself as the natural potential of the body to heal itself comes into play.

8. Adjust your practice to your schedule and feelings. Some days you may not feel as energetic or flexible or you may feel weak or tired. On those days, try doing restorative poses, such as supine poses and forward bends.  It is important not to over do it with your yoga stretches.

9. Consider yoga as a long term investment rather than a single accomplishment. Some people are genetically less flexible or have tighter muscle groups than others. Patience is the key for success. Yoga can be a life-long pursuit, but persistence, consistency and discipline are required to gain the many lasting benefits yoga offers.

Thanks for reading!  We hope you enjoyed learning about these stretching exercises.

~Go Green!