Yoga Stretches for Home
Incorporating yoga poses into your stretching routine
There are some yoga stretches I frequently recommend to my patients as good stretches to do themselves at home. They often complement the hands-on treatment we've done in an Osteopathy treatment, and provide effective relief from postural pain.
Child's Pose
Child's pose, or Balasana in Sanskrit, is a simple yet powerful yoga posture that has numerous physical and mental benefits. In this pose, the body assumes a foetal position, allowing for deep relaxation and rejuvenation.
Benefits of child's pose
Child's pose stretches and lengthens the muscles in the lower body, promoting flexibility and mobility.
The gentle stretching of the spine in child's pose can help alleviate back pain and improve posture.
Child's pose is a restorative pose that can help reduce stress and anxiety by slowing down the breath and calming the mind.
How to do child's pose
- Start by kneeling on the floor with your toes touching and your knees hip-width apart.
- Take a deep breath in and, as you exhale, slowly lower your torso down onto your thighs.
- Stretch your arms out in front of you, palms facing down, and rest your forehead on the floor.
- Hold the pose for 5-10 deep breaths, or as long as feels comfortable.
- To release, slowly lift your torso back up and come back to a kneeling position.
Cat-Cow
Cat cow pose, also known as Marjaryasana/Bitilasana in Sanskrit, is a popular yoga posture that involves fluid movement of the spine. It is a gentle yet effective way to release tension in the back and neck, and can be practiced by people of all ages and fitness levels.
Benefits of cat-cow
Cat cow pose helps to loosen up the muscles and joints of the spine, promoting flexibility and range of motion.
This pose gently stretches the muscles of the back and neck, helping to relieve tension and reduce pain.
The gentle massaging action of the spine in cat cow pose can help to stimulate the digestive organs, improving digestion and reducing bloating.
How to do cat-cow
- Start on your hands and knees, with your wrists directly beneath your shoulders and your knees directly beneath your hips.
- As you inhale, arch your back and lift your head and tailbone towards the ceiling, creating a "U" shape with your spine. This is the cow pose.
- As you exhale, round your spine and tuck your chin towards your chest, creating a "C" shape with your spine. This is the cat pose.
- Continue to move between cow pose and cat pose with each inhale and exhale, flowing smoothly between the two positions.
- Repeat for several breaths, then come back to a neutral spine.
Supine Spinal Twist
Supine spinal twist, also known as Supta Matsyendrasana in Sanskrit, is a yoga pose that involves twisting the spine while lying on your back. This pose offers numerous physical and mental benefits, and can be practiced by people of all levels.
Benefits of a supine spinal twist
Supine spinal twist helps to lengthen and stretch the spine, promoting spinal health and improving posture.
This pose can help to alleviate back pain and discomfort by gently stretching the muscles of the lower back and hips.
The twisting action of supine spinal twist can help to stimulate the digestive organs, improving digestion and reducing bloating.
How to do a supine spinal twist
- Lie on your back with your arms out to the sides, palms facing down.
- Bend your knees and bring them up towards your chest.
- Exhale and lower both knees to the right side of your body, keeping your shoulders flat on the ground.
- If it feels comfortable, you can turn your head to look over your left shoulder.
- Hold the pose for several deep breaths, then inhale and bring your knees back to centre.
- Exhale and lower your knees to the left side of your body, turning your head to look over your right shoulder.
- Hold the pose for several deep breaths, then inhale and bring your knees back to centre.
- Repeat several times on each side, then release and come back to a neutral position.