Yoga connects breath and movement to stretch the mind and body. Yoga exercises stretch and engage the muscles to align the body and ease the stress and strain our everyday lives put on the body. When tight, certain parts of the body overcompensate, which inevitably leads to pain. For example, tight hip flexors tug the pelvis forward, which overly arches the lumbar spine, causing a slumped posture that can lead to back, neck, shoulder, and other muscle problems. Yoga exercises and stretches help your body to work in balance.
Head-to-Knee Pose
Head-to-Knee Pose, Janu Sirsasana in Sanskrit, is a seated forward bend that stretches the legs and lower back. Extend one leg forward and bend the other leg at the knee with the sole of the foot placed on the inner thigh of the extended leg. The gastrocnemius muscle, commonly known as the calf muscle, and hamstrings are lengthened on the extended leg. Gravity helps pull the torso over the extended leg, which stretches the latissimus dorsi muscle, one of the back muscles that draw the arm down from the overhead position.
Bound Angle Pose
Bound Angle Pose, Baddha Konasana in Sanskrit, is a seated hip and groin stretch that stimulates the pelvis, abdomen and back. Touch the soles of the feet together, rest the heels close to the groin and let the knees splay to the sides toward the ground. Sit the spine tall and hold both feet with both hands. The groin and inner thigh are stretched with a focus on the adductor magnus thigh muscle that draws the thigh in and backward.
Bridge Pose
Bridge Pose, or Setu Bandhasana in Sanskrit, is a reclined inversion posture that works the spine, shoulders, legs and arms. The posture stretches the chest and opens the sternum (breastbone). Ground the feet ground down to activate the thigh muscles and raise the hips. The hamstring and quadriceps muscles are fully engaged. The gluteus maximus, one of the gluteal muscles that directly gives shape to buttocks, is wholly activated, toned and strengthened.
Wide-Stance Forward Bend Pose
Wide-Stance Forward Bend, or Prasarita Padottanasana in Sanskrit, is a standing inverted forward fold that fully develops the hamstring and abductor muscles, works the quadriceps and rotates the hips open. Separate the feet wide with the toes parallel to one another. Hinge the hip joints forward and fold forward with the hands in line with the toes. The inversion calms the brain and opens room for the diaphragm to breathe fully.
References
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- "Yoga for Wellness"; Gary Kraftsow; 1999
- Yoga Journal: Wide-Legged Forward Bend
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