Importance of Stretching in Yoga

By Patricia | December 19, 2008
Yoga Stretching Routine

Stretching Yoga Routine That Can Be Done In The Morning Before Work

Hatha Yoga is a complete physical fitness regimen that stretch, twist, contract and contort your body in a variety of ways that give you an exhilarating feeling of fitness and well-being. My we add, at this juncture, that just the Yoga exercises and asanas (poses) won’t suffice. Together with them you should also include certain other Yogic practices which she shall also mention at the end.

Ideally, Program Of Stretching Should Include All Exercises And Asanas In The Following Positions:

  1. Standing
  2. Sitting
  3. Supine
  4. Prone
  5. Inverted and
  6. Balancing


  • Tadasana
  • Parvatasana
  • Trikonasana
  • Parivrtta Trikonasana
  • Ardha Chakrasana
  • Padangusthasana


  • Janu Sirshasana
  • Paschimottanasana
  • Ustrasana
  • Gomukhasana
  • Simhasana
  • Marichyasana
  • Ardha Matsyendrasana


  • Single Leg Raises
  • Double Leg Raises
  • Puvottanasana – Inclined Plane
  • Matsyasana
  • Pavanamuktasana
  • Navasana
  • Chakrasana
  • Viparita Karani
  • Sarvangasana
  • Sethu Bandhasana
  • Halasana


  • Adho Mukha Svanasana
  • Bhujangasana
  • Dhanurasana
  • Salabhasana


  • Viparita Karani
  • Sarvangasana
  • Halasana


  • Vrksasana
  • Garudhasana
  • Mayurasana
  • Kakasana

Like we mentioned earlier, for good health and optimum results you should also practice certain pranayamas (breathing exercises). Prana is bio-energy or the vital force within us that keeps us alive. Unfortunately, we have forgotten the right way of breathing. Our breathing is normally very shallow and, if you pay attention, you will notice that you are breathing more through one nostril at a time. Simple yogic breathing exercises help correct that flaw. To start with you should do mild Kapalabhatti (skull cleansing) followed by a few rounds of Anuloma-Viloma (alternate nostril breathing). Better still begin your day with a few deep breaths done in a ratio of 1:2. That is if you inhale to the count of 4, exhale to the count of 8, if you inhale to the count of 5, exhale to the count of 10. Do a few rounds of this, but breathe abdominally. Don’t strain your chest and neck. This will also be a very good meditation session for you. You will notice that focusing on your breath automatically takes your mind away from other thoughts and worries. This gives your mind that much needed rest and respite from its constant thinking.

Finally, no Yoga practice is complete or optimum without the right diet. So please follow a yogic diet for best results. This means a Sattvic (pure and simple), predominantly vegetarian, light diet. You will find that this way you can eat more and your meals are more easily digestible, you will suffer no indigestion, you will still be energetic, lively and active throughout the day. Even at the end of a hard day’s work you won’t feel fatigue, stress and tension in you follow all the above mentioned tips.

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