Yoga Class: Full Body Stretch

Working out and stretching are both essential for staying healthy. When you exercise, your muscles get sore because they are working hard. Stretching after a workout can help prevent soreness by reducing muscle tension and the risk of injury.

Stretching also increases blood flow to muscles, which sends nutrients that accelerate muscle recovery and repair. Whether you’re new to yoga or want to brush up on your skills, this full body stretch yoga will ease you into the poses to stay comfortable while challenging your body in new ways. -postures and stretches

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Warm-Ups

1. Breaths

Begin in an upright sitting position on the floor with your legs crossed-legged, while maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Rest your mind while relaxing your body. Close your eyes, let go of any mental baggage, and then bring your mind toward the present moment, take deep belly breaths as you go through this relaxation technique.

Option to place one hand on your chest and the other on your abdomen

Breaths

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Routines

1. Butterfly Pose with Forward Fold 

Firstly, begin in an upright sitting position on the floor with your knees bent and feet flat on the floor. Bring the soles of your feet together. Tighten your core and open your knees out to the sides. Secondly, hinge through your hips to bend your upper body forward, down toward the floor, holding your feet with both hands for support. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mount. Relax and then return to the starting position.

To make this full body strech yoga easier, you can also put something underneath each knee like a pillow for support.

Butterfly Pose with Forward Fold

Alternative Exercise

For this exercise, you can place a pillow between your knees.

Begin in an upright sitting position on the floor with your knees bent and feet flat on the floor. Bring the soles of your feet together. Tighten your core and then open your knees out to the sides. Hinge through your hips to bend your upper body forward over the pillow. Hold this position for several deep belly breaths, in through your nose and then out through your mount. Relax and return to the starting position.

Alternative Exercise

2. One-Legged Forward Fold 

Firstly, begin in an upright sitting position on the floor, maintaining good alignment with your knees bent wide out to the side and the other foot extended forward. Raise your arms overhead. Secondly, tighten your core and hinge through your hips to bend your upper body forward holding your foot. Hold this position for a few breaths. Relax, then bend forward over to your knee. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mount. Relax, return to the starting position and repeat the movement on the opposite side.

One-Legged Half Forward Fold

3. Twist

Begin in an upright sitting position with your knees bent and feet flat on the floor. While maintaining good alignment with your head, shoulders, and hips. Tighten your core and open your arms out at shoulder level. Extend one leg out and bend the other knee out to the side. Place your left hand on your right knee then twist to the side. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

Twist

4. Cat-Cow

Cat-Cow

5. Downward Dog with Hamstring Stretch

Move into a 4-point position with your knees below your hips and your hands beneath your shoulder. Tighten your abdominal muscles and push back with your arms straightening your legs as you lift your hips. Engage your core and then alternately bend your knees by lifting your heels off the floor. Repeat the movements as needed.

Downward Dog with Hamstring Stretch

6. Three-Legged Downward-Facing Dog with Hip Opener

Firstly, move to a three-legged dog position while maintaining good alignment; your hip is squared with the floor while reaching the opposite heel toward the floor. Secondly, tighten your abdominal area, then bend your right knee. From this position, start a gentle circular movement in one direction. Lastly, relax and repeat the movement in the opposite direction. Start with 1 set of 3 repetitions.

Three-Legged Downward-Facing Dog with Hip Opener

Progressive Exercises

1. Lizard Pose with Twist

For this full body stretch yoga, move to a low lunge position with your hands on your sides and your left foot extended outward. Maintain good alignment and engage your core. Push your right knee with your right hand to the side, then twist your upper body, looking toward the sky. Hold in this position for a few breaths, letting the stretch open your hips. Relax and then return to the starting position. Repeat on the opposite side.

Lizard Pose with Twist

2. Half Split

From the end position of Lizard Pose with Twist, place your hands on the side and tuck your toes on your extended leg. Engage your core and then you push your hips backward, straightening your front leg, while keeping your spine straight. Hold in this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

In addition, you can rock your feet and hips side to side to intensify the movement. 

Half Split

3. Dragonfly Twist-Stretch

Firstly, move to a low lunge position, with your hands planted on the floor for support. Engage your core. Extend your right arm toward the sky, while lifting your left knee off the floor. Secondly, lower your arm down at shoulder level, as you lower your hips down, make sure not to let your hip touch the floor. Hold the position for a couple of seconds. Lastly, relax and return to the starting position. Repeat the movement on the opposite side. Start with 1 set of 10 repetitions.

Dragonfly Twist-Stretch

4. Twisted Half Lizard

For this full body stretch yoga, begin with a half-kneeling position, while maintaining good alignment with your foot and left hand planted on the floor for support. Grab your left foot with your right hand, pushing your foot toward your hip, looking for a light stretch. While holding in this position, take several deep belly breath in through your nose and then out through your mouth. Relax and repeat on the opposite side.

Twisted Half Lizard

5. Front Splits Forward Bend 

Move to a full split position, while maintaining good alignment with your upper body. Plant your palms on the floor to support your balance. Hinge through your hips to bend your upper body forward while keeping your spine straight. Hold the position for a couple of seconds. Relax and then repeat the movement on the opposite side.

You may place a pillow or a cushion between your legs for support to make this movement easier.

Front Splits Forward Bend

6. Knee to Chest

Firstly, lie on your back on the floor with your knees bent and feet flat on the floor.  While maintaining good alignment with your upper body. Secondly, tighten your abdominal muscles. Bring both knees to your chest, as you wrap your hands around your knees. Looking for a light stretch in the lower back and glutes. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

To intensify this movement, slowly rock your knees from side to side.

Knees to Chest

7. Happy Baby

Lie on your back on the floor with your knees bent and feet flat on the floor. While maintaining good alignment with your upper body. Lift your legs and hold your toes with each hand, pulling down toward the shoulders with your knees wide apart. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement. 

Moreover, to intensify this movement, you can hold on to both feet, spread your legs wider, and rock your knees from side to side. 

Happy Baby

8. Bridge

Firstly, lie on your back on the floor with your knees bent and your feet flat on the floor., Maintain good alignment with your upper body. Place your arms on the sides; fingers flexed toward the heels. Secondly, contract your abdominal area, then push from your heels to lift your hips, squeezing your glutes at the end position. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, lower your hips to return to the starting position and repeat the movement. Start with 1 set of 5 repetitions. 

In this full body stretch yoga, you can clasp your hands at the back or hold your heels for support. 

Also, to intensify the movement, you can move your hip up and down.

Bridge

Repeat Knees to Chest

9. Full Wheel

Lie on your back on the floor with your knees bent and feet flat on the floor, while maintaining good alignment with your upper body. Bend your elbows and place your hands on the sides of your head. Engage your core, then slowly push your hands and feet against the floor, bringing your hips up and straightening your arms. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and then return to the starting position.

Full Wheel

Repeat Bridge and Knees to Chest

10. Boat Pose

Firstly, begin in an upright sitting position on the floor with your knees bent and feet flat on the floor. Maintain good alignment with your upper body. Secondly, tighten your abdominal muscles and lean your upper body back. Straighten your arms in front at chest level. Then lift and extend your legs in front at chest level. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position.

In addition, to intensify the movement, you can extend your legs up or grab your big toes.

Boat 

11. Camel Pose 

For this full body stretch yoga, begin in an upright kneeling position on the floor with your knees shoulder-width apart. Tighten your abdominal area. Place your hands on your lower back, opening the shoulder blades and elbows toward each other. Push the hips forward and drop the head back. Hold in this position for a few belly breaths, in through your nose and then out through your mouth. Relax and then return to the starting position. Repeat the movement starting with 1 set of 3 repetitions.

In this exercise, you can place your hands on your ankles or just hold your ankle with one hand. 

Camel Pose

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Cool Downs

1. Child’s Pose

Begin in an upright kneeling position on the floor with your knees wider than shoulder-width apart. Tighten your abdominal area, shift your hips back to your feet, and extend your arms. Drop your forehead on the floor, relaxing your mid-back area for a light stretch. Take a couple of deep belly breaths in through your nose and then out through your mouth. Hold this position for 10 seconds. Relax and then return to the starting position

Child’s Pose

2. Thread the Needle

Firstly, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Maintain good alignment and engage your core. Secondly, inhale, extending your right arm up, and on your exhale, drive your right arm under the left arm and lower down onto the right knee. Extend your arms overhead for support. Lastly, hold in this position for several deep belly breaths through your nose and out through your mouth. Relax and then repeat on the opposite side.

Thread the Needle

3. Puppy Pose

For this full body stretch yoga, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Maintain good alignment and engage your core. Slowly, walk your hands forward, dropping your chest on the floor, pointing your tailbone up in the sky, and extending your arms overhead. Hold this position for a few seconds and take a few belly breaths. Relax and then repeat the movement. Start with 1 set of 5 repetitions.

Puppy Pose

4. Seated Forward Fold 

Begin in an upright sitting position on the floor with your legs extended in front, while maintaining proper alignment with your upper body.  Bring your hands overhead and contract your core. Hinge through your hips to bend your upper body forward, holding your feet with each hand for support. Hold this position for several deep belly breaths, through your nose and your mount. Relax and then return to the starting position. 

Seated Forward Fold

5. Reclined 3-Part Breath

For this exercise, you may utilize a pillow for support.

Firstly, lie on your back on a pillow with your knees bent and feet flat on the floor. Maintaining good alignment with your upper body. Secondly, tighten your abdominal muscles. Place one hand on your belly and the other hand on your heart center. Lastly, close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth.

Reclined 3-Part Breath

6. Corpse Pose

For this full body stretch yoga, lie on your back on the floor with your legs straight, while maintaining good alignment with your upper body. Place your arms to your sides, relaxed, eyes closed, palms facing up. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. 

Corpse Pose

7. Full Body Stretch

Lie on your back on the floor with your legs straight, maintaining good alignment with your upper body. Tighten your abdominal muscles and take a big reach overhead while arching your belly up toward the sky. Hold in this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and repeat the movement as needed.

Full Body Stretch

Repeat Knees to Chest

8. Prayer Hands

Begin in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your upper body. Press your palms together at chest level. Engage your core and close your eyes. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.

Prayer Hands

Yoga poses for body stretch are a great way to reduce stress and improve your overall health. These poses stretch out your entire body, especially your neck, shoulders, and spine. They can also ease muscle tension and stress, improve blood flow, and help you relax.

They’re great for beginners and can be done anyplace, anytime. These also help reduce tension, anxiety, and stress and improve blood flow. It can help you fall asleep faster and sleep better throughout the night. 

Just 20 minutes a day of gentle, passive stretching can increase heat production and oxygen consumption in your muscles, which in turn reduces blood glucose levels. The answer is clear – it’s time to start stretching! Check out this Stretching for Healthy Blood Sugar now!