Yoga's ability to restore health, increase strength, and promote feelings of well-being make it an incredibly unique exercise pursuit. These restorative qualities, coupled with the gentle and safe nature of most Yoga routines makes it a natural fitness solution for many people. Below we have shared some simple yoga stretches designed to get your blood flowing.
#1 – Mountain Pose with Prayer Hands
Begin in an upright standing position with your feet together and your palms pressed together at chest-height. Maintain good alignment with your head, shoulders, hips, and legs. Take several deep breaths, in through your nose and out through your mouth.
Mountain Pose with Prayer Hands
#2 – Overhead Backbend
Stand upright with your hands extended overhead, keeping your head, shoulders, hips, and legs in good alignment. Contract your core and arch your back, tilting your head back as you reach back with your arms. Focus on the stretch happening in your low back area. Take several deep belly breaths, in through your nose and out through your mouth. Lower your arms to return to the starting position.
Overhead Backbend
#3 – Forward Fold
Start in an upright standing position. Tighten your core, then bend through your hips to slowly lower your head and arms towards the floor. Raise back up slightly, then slowly drop your head and arms back down toward the floor. Take several deep belly breaths, in through your nose and out through your mouth.
Forward Fold
#4 – Plank
Move into a 4-point position, with your knees below your hips and your hands beneath your shoulders. Tighten your core, then straighten your legs and transfer your weight to your toes to move into a straight-arm plank position. Maintain good alignment with your head, shoulders, hips, and toes. Take several deep belly breaths, in through your nose and out through your mouth.
Plank
#5 – Cobra Pose
Lie on your stomach with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on the floor at your sides at chest-height. Breathe in, then press your upper body upward and arch your back. Use your back and core strength with minimal pressure from your hands. Take several deep belly breaths, in through your nose and out through your mouth.
Cobra Pose
#6 – Downward Dog
Start in a straight-arm plank position, then push back with your arms and lift your hips, contracting your core. Take several deep belly breaths, in through your nose and out through your mouth.
Downward Dog
Question: What is the alternative movement for Downward Dog? – Virginia W. Dorr Davis
Answer: Child’s Pose can be an alternative.
Move into a 4-point position with your hands beneath your shoulders and your knees under your hips. Tighten your abdominal area, then shift your hips back to your feet while extending both arms overhead. Lower your head to the floor, relaxing your midback area for a light stretch. Take several deep belly breaths, in through your nose and out through your mouth.
To decrease the intensity of the stretch, do not lower your hips down all the way to your feet.
Alternative Exercise:
Another alternative is to use a railing or wall to assist you in the movement.
Begin in an upright standing position with both hands against the wall. Move your feet back to increase the angle of your body, maintaining good alignment with your head, shoulders, hips, and legs. Contract your core, then bend your upper body to be parallel to the floor. Raise back up and arch your back, focusing on the stretch happening in your low back area.
#7 – Figure 4 Stretch
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Cross one ankle over your opposite knee. To intensify the stretch, hinge through your hips and bend your upper body forward, pushing your bent knee further towards the floor. Hold this position and take several deep belly breaths, in through your nose and out through your mouth. Lower your leg down to return to the starting position. Repeat the movement on the opposite side.
Figure 4 Stretch
Alternative exercise:
Begin in an upright sitting position with your legs extended in front of your body. Cross one ankle over your opposite leg, somewhere along your calf. Gently push your bent knee out to the side, leaning in with your upper body to intensify the stretch. Hold this position and take several deep belly breaths, in through your nose and out through your mouth. Lower your leg down to return to the starting position. Repeat the movement on the opposite side.
Alternative exercise
Alternative exercise:
Lie on your back with your feet flat on the floor or on an elevated surface. Cross one foot over your opposite knee. Gently push your heel to lift your hips. Hold this position and take several deep belly breaths, in through your nose and out through your mouth. Lower your leg down to return to the starting position. Repeat the movement on the opposite side.
Alternative exercise
#8 – Lateral Hip
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Cross one ankle over your opposite knee. Gently push your bent knee down for a few seconds, then pull the same knee inward. Take several deep belly breaths, in through your nose and out through your mouth. Lower your leg down to return to the starting position. Repeat the movement on the opposite side.
Lateral Hip
#9 – Band Pull Aparts
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders and hips. Hold the ends of the resistance tubing in each hand with your arms extended overhead. Tighten your core, then slowly pull the band apart to lower the band behind your head. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement.
Band Pull Aparts
Alternative Exercise:
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Hold the ends of the tubing in each hand at chest-height. Twist your upper body to one side and pull your arm back behind your torso as you look over your shoulder. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
Alternative Exercise
#10 – Seated High Knees
Wrap the resistant band around your legs, just above your knees. Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Tighten your core and drive one knee up towards your chest, creating resistance on the band. Lower your leg and repeat the movement on the opposite side.
#11 – Leaning Back on Stability Ball
Lie on your back on a stability ball with your knees bent and feet flat on the floor. Maintain good alignment with your head, shoulders, hips, and knees. Hold the ends of the tubing in each hand with your arms extended overhead. Tighten your core, then slowly arch your back, reaching with your arms and tilting your head back. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement.
Leaning Back on Stability Ball
Question: What is a variation of this pose if you have neck issues? – Sasja Hageman
Answer: If you’re doing it on the ball, support your head with your hands.
Lie on your back on the stability ball with your knees bent and feet flat on the floor. Interlace your fingers behind your head, maintaining good alignment with your head, shoulders, hips, and knees. Tighten your core, then slowly arch your back as you tilt your head back. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement.
To make this exercise easier, lie on your back on the floor with your knees bent and feet flat on the floor. Place a pillow under your head to support your neck and hold the resistant band in both hands. Raise the band overhead with your elbows bent out at your sides at shoulder-height. Tighten your core, then pull the band apart to create tension or resistance. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement.
So be sure to try this restorative yoga routine the next time you're looking for a simple workout to increase your energy, flexibility and strength. Modify exercises as needed, and take your time as you go through the movements. We look forward to hearing how this routine worked for you.
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