Every person who practices yoga is, in one way or another, forced to pay attention to stretching during the practice, since many asanas cannot be performed without being flexible enough. Stretching in yoga is also necessary because it helps the body relax, fills a person with positive emotions and promotes accelerated restoration of vitality.
Stretching exercises are best done in the morning to perk you up when you wake up and recharge your energy for the day ahead.
Benefits of Muscle Stretching
Stretching is extremely beneficial for the entire body. The main positive results that arise from regular muscle stretching include the following:
- The hip joints, knees and ligaments become more mobile.
- The body relaxes, which affects not only physical well-being, but also mental health: calmness and a sense of harmony appear.
- The figure becomes slimmer. This does not happen due to weight loss, but rather due to muscle stretching, as a result of which the figure improves.
Minuses
Like absolutely any body workout, stretching has, in addition to its advantages, some disadvantages. Among these, several of the most important can be identified:
- due to improper execution of leg stretching exercises, or if they are performed on an “unwarmed” body, joint injuries, muscle and ligament sprains may occur;
- For people with diseases of the spine and joints, stretching at home is strictly prohibited; attending training is possible only after visiting a doctor and drawing up an individual leg stretching program with a trainer.
Asanas for stretching
So, next we will look at exactly those yoga asanas that will help stretch various muscle groups.
Utthita hasta padasana
Place a rug along the wall. Install bricks with a high edge to the right and left of the body at a distance of approximately 30-50 cm from the center of the body. Stand with your back to the wall so that the back of your head, shoulder blades, sacrum and heels touch it. Spread your legs apart to a comfortable distance. Extend your arms to the sides. Press your feet into the floor. Create a stretch in your legs from your feet to the tops of your thighs. Relax your face and throat. Fix in the asana for 15-30 seconds.
Bow Pose (Dhanurasana)
Yoga has various asanas for stretching the spine, and bow pose is one of them.
Moreover, performing this asana not only helps to stretch the spine, but also has a rejuvenating effect on it, helps get rid of back pain and improves posture.
So the execution is as follows:
- First you need to lie on your stomach, then use your hands to grab your ankles, clasping them from the outside.
- As you exhale, you need to bend over, lifting your chest, hips and pelvis off the floor.
- You should not spread your legs in opposite directions; it is better to try to bring your knees closer to each other so that the distance between them corresponds to the width of the pelvis.
- Shoulders should be down, no need to raise them.
How to structure a lesson?
* Start the session with a short joint warm-up. For example, the sukshma-vyayama complex.
* Perform asanas sequentially: hold standing positions for 15-30 seconds, lying down for 30-60 seconds. “It is advisable to perform the poses 2-3 times,” says Irina Galperina.
* Do this program in the mornings 4-5 times a week.
To perform the complex you will need a mat, two yoga bricks, a belt (or a long non-elastic belt).
Frog Pose (Mandukasana)
There are also exercises in yoga that are great for stretching into splits. Mandukasana, otherwise called frog pose, will also help with this.
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In order to perform it correctly, follow these steps:
- First you need to get on all fours.
- Next, you should very smoothly begin to spread your knees to the sides. In this case, a strong stretch should be felt in the area of the inner thighs, but there should be no pain. Once you feel a little pain, it is highly recommended to stop.
- Then, while in this position, you need to place your feet on the floor so that your heels point in the direction of each other.
- Your forearms should be on the floor and parallel to each other.
- Make sure there is no arch in your lower back. The abdominal muscles are tense.
- The pelvis should be aimed at the feet.
Supta padangusthasana
From the previous pose, bend your right leg at the knee and place the strap over your right heel, grasping the edges of the strap with your palms. Extend your right leg up. Press your left heel into the floor and wall, stretch the entire left half of your body and press it to the mat. Press your right heel into the strap. Make sure your pelvis remains level. Relax your face, throat, stomach. After 30-60 seconds, bend your right knee and return to supta tadasana (previous pose) and repeat the same with your left leg.
Triangle Pose (Utthita Trikonasana)
Among the many yoga asanas, there are also those that are suitable for stretching the neck. For example, Utthita Trikonasana helps stretch the neck and back, and also strengthens the leg muscles and helps open the hip joints. Performance:
You need to stand up straight, spread your legs wide, then turn your left leg 90 degrees to the left, and turn your right leg slightly inward.
The face also looks up, the gaze should be directed to the fingers of the right hand.
Next, you need to stand in this position for some time, after which you need to repeat the same on the other side, starting with the right leg.
How do yoga asanas differ from stretching exercises?
Alas, most of the leg exercises we are used to - both strength and stretching - have an unfavorable effect on muscles and joints. “Sharp short-term loads with weights lead to severe tension in the muscles and ligaments, which accelerates wear and tear of the joint system,” says Irina Galperina, CMS, yoga therapy teacher at YogaMind .
“And prolonged stretching (as in stretching), uniform and aggressive, provokes injuries.” Yoga asanas affect our body differently. “They create special conditions for muscle work: they allow the fibers, lengthening along the bone, to construct a corset that serves as protection for the bone structure and ligaments and will become a source of nutrition for articular cartilage,” explains Irina Galperina.
Asanas are also useful for internal organs. “By rotating the hips at the hip joints, making the pelvis firm on the outside and soft and loose on the inside, we create additional space for the internal organs, which contributes to their proper functioning,” adds our expert.
We asked Irina to compose and show us a set of asanas that would allow us to solve all these problems. An important point in practice: the use of additional materials (blocks, belts) and walls. “The wall and the strap create additional support, which helps you move in the desired amplitude,” reminds Irina Galperina. — Brick while bending while standing will not allow you to pinch your side from below or overexert yourself at the top. All this creates a feeling of stability and balance. Such additional supports should definitely be used by those who suffer from chronic fatigue, vegetative-vascular dystonia, and have problems with the endocrine and nervous systems.”
Neck stretching exercise
This exercise is designed solely to stretch the neck muscles and relieve tension in the upper shoulders:
- First you need to sit on the floor and cross your legs. The back should be straight, the shoulders should be lowered and laid back.
- Next, you need to tilt your head to the right, aiming for your right shoulder. The shoulder should remain in its original position and should not rise. The neck muscles are stretched.
- If you want to increase the extension a little, you can put your right hand on your left ear, and, pressing lightly, pull your head towards your shoulder. This must be done very carefully and smoothly.
- Then repeat the same on the left side.
By performing these asanas and exercises regularly, you can develop the flexibility of your body and improve your overall health.
The main thing in the execution process is to remember to be careful, since it is very easy to overtighten something, resulting in negative consequences.
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Hamstring stretch
Expectant mothers experience additional stress, especially on the front of the body. To maintain balance and relieve excess tension, it is necessary to stretch the back.
The hamstrings are large muscles in the back of your legs, and stretching them will increase range of motion in your knees and hips, as well as relieve lower back, hip, and knee pain.
However, during pregnancy, a woman produces additional amounts of the hormone relaxin, which relaxes the muscles, causing a deeper stretch of the muscles. So be careful not to overtighten them.
Exercise: Lie on your back on a hard surface (the floor, for example), you can use a blanket or yoga mat as a bedding if it’s very hard.
Legs bent at the knees, feet on the floor. Raise one knee towards your torso. Take a yoga strap, or a regular strap, or something similar, and wrap it around the foot of your raised leg, holding the ends with your hands. The buttocks remain on the floor.
Slowly, as you exhale, straighten the leg that you are holding with the belt. Do this until you feel a stretch in the middle of the back of your leg. Having reached this place, stay there for 20-30 seconds, then lower your leg. Perform 3 times, then change legs. This is a simple leg exercise for women.
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For beginners
The yoga complex for beginners from Katerina Buida is presented in two lessons, each lasting no more than 15 minutes. The entire first lesson is devoted to teaching the correct execution of classical asanas. As soon as you manage to take the correct position, you need to hold it for at least a few seconds. After a few classes, you get the skill to feel all the muscles in your body, and after each class you feel pleasantly relaxed. The second lesson is aimed at a more in-depth study of the abs, hips and back.
Yoga Mix program
This program consists of seven video complexes and abdominal exercises that can be mastered at home, not only by a trained person, but also by a beginner. Katerina Buida calculated the program for seven weeks.
Basis
The first basic complex consists of simple exercises. The asana is based on the formation of correct posture and lengthening of the spinal axis. With correct posture, more fat deposits are burned as the spine is strengthened.
The second Strength complex takes approximately 50 minutes. Performing it increases endurance and strength of the torso. A slender figure will be formed using the weight of your body, without any weights. Each time you will become stronger not only physically, but also mentally. Don't be nervous if everything doesn't work out right away. Gradually everything will work out.
Stretching
In the third complex there is a deep, static stretch, since staying in the pose takes longer (1-3 minutes). This will make the muscles and ligaments more elastic. The joints are developed and their range of motion increases, and the activity of internal organs improves. The emotional state becomes harmonious.
Exercises for the abs
Exercises of the fourth complex “Abs” form a beautiful abs, as the oblique abdominal muscles are activated and the abdominal muscles are strengthened. You will look much more attractive.
Flexibility
The “Flexibility” complex will increase joint mobility and improve the flexibility of the spine. The body will acquire plasticity and elegance.
Tone
The “Tone” complex will bring the whole body into a vigorous state; exercises are especially recommended for those who are overweight and have a sedentary lifestyle. As a result, back pain will go away and you will feel light and energetic.
Balance
The Balance complex will help bring balance to your body and mind. When performing exercises, it is important to listen to your feelings and try to track the slightest vibrations of your body. With the help of willpower and concentration, everything will work out.
Relax
The final “Relax” complex will relieve stress and fatigue. You will be able to completely relax your back, especially your neck and lower back. A healthy back will give you energy for an active life. The complex includes light stretching and breathing exercises.
Yoga for Beginners
Yoga for beginners with Katerina Buida is gaining popularity. Here are two videos, each 13-14 minutes long. In the first part (13 min.), Katerina Buida shows how to correctly perform basic yoga asanas. It is important to stay in each pose for several seconds. You will be able to feel all the muscles, you will be able to relieve tension, and understand yourself.
In the second part, more stress is placed on the muscles of the thighs, abs, and back.
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Yoga Mix (Yoga Dictionary)
This is a method that is a unique combination of elements from various schools of yoga and eastern practices. This method harmoniously intertwines Hatha Yoga, Ashtanga Vinyasa Yoga, Kundalini Yoga, Qigong, Somatics, Rainbow Gymnastics, Nidra Yoga.
The instructor builds a complex based on the mood, needs and capabilities of the people who come to the lesson.
The body is like plasticine, you can make anything out of it, it all depends on your needs, lifestyle and desires. The choice is yours, either you are focused on health, beauty and youth, or your lifestyle leads far from this due to weak will or uselessness of the first.
Regular practice of performing the basic elements - simple breathing techniques and asanas, performed in a certain sequence in the Yoga Mix - stretches, twists, bends and inversions helps cleanse the body, improves blood circulation, relieves ailments, cleanses toxins, restores strength and endurance of the body in short period of time. The body becomes strong and flexible. The functioning of the respiratory, circulatory, digestive and hormonal systems improves.
Yoga Mix classes are aimed at conscious, harmonious self-improvement of a person, based on the return of complete self-control, the ability to consciously control one’s own will and personal power, which is so rare in our time. The consequence is the restoration of a natural state of internal balance and peace independent of external circumstances.
