Yoga poses and workouts vary in style and complexity, but you can achieve many results through basic yoga stretches. According to MayoClinic.com, yoga's physical benefits include increased range of motion, better balance and improved flexibility. The United States Department of Veterans Affairs also reports that pain and depression typically diminish after practicing yoga. Consult with your physician about starting a yoga practice. Breathe deeply through your nose as you hold poses.
Downward-Facing Dog
To get into downward-facing dog or downward-dog pose, place your hands on the floor about 4 feet in front of your feet. Picture your body forming an upside-down V shape. Spread your hands and fingers wide apart. Keep your arms and feet parallel. Let your heels press toward the floor while you simultaneously push your upper body away from the ground. Push your hips upward, toward the ceiling. Your head should hang down loosely between your arms. Hold for five to 10 breaths. You will encounter downward dog pose frequently in almost all formats of yoga.
Standing Forward Bend
This basic yoga stretch relieves upper-body tension as it stretches your hamstrings. Hinge from your hips to fold your belly toward your legs. Let your arms dangle toward the floor or rest your hands on a block. Let your knees bend slightly until your hamstrings adjust to the stretch. Hold standing forward bend for up to one minute.
Marichi's Pose
"Yoga Journal" describes many benefits from practicing marichi's pose, including relief from digestive issues, fatigue, asthma and pain in the lower half of the body. It also helps you stretch your chest and spine. Start in a seated position with both legs stretched in front of you. Sit on a folded blanket or wedge if your posture is rounded rather than upright. Pull your left leg in toward your groin. Keep your left knee pointed up. Wrap your right arm around your left knee, turning your torso to face slightly to the left. Support your posture by placing your left palm on the floor behind you. Hold the pose for seven breaths on each side. To stretch deeper, hook your right elbow on the outside of your left knee.
Bound Angle Pose
Bound angle pose is a basic yoga stretch, which is made even more accessible if you place a folded blanket or towel under your hips to raise them up an inch or two above your feet. Bring your heels toward your groin, letting your knees splay out to the floor to your left and right. Clasp your feet or ankles with your hands. Sit upright as you let gravity gently pull your knees toward the ground. Lean forward to intensify the stretch. If you are uncomfortable, keep your heels further away from your body, making more of a diamond shape with your legs.
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