Yoga stretching technique tips will keep you from twisting yourself into a pretzel to enjoy it's benefits and see the results. Try this simple program.
If you have a history of back problems or pain consult a doctor before attempting these exercises.
Do you stay away from yoga because you picture gurus turning and twisting their bodies into awkward positions that are impossible for you and I to perform? It doesn't have to be that way in order to reap the benefits. Yoga is supposed to make you feel good, stretch your muscles, relax your body and mind.
A simple program of yoga can give you numerous health benefits and it isn't hard to learn or to do. You can spend as little as 20 minutes doing yoga three to four times per week and you will be amazed at the changes that you'll experience. You don't need any expensive equipment. All you need is a towel and a small pillow and you can be on your way to a healthier you. The following program will help you to get started.
Points To Remember:
1. When you stretch, stretch only to the point where you feel a slight pull, and no further. In time you'll notice that you can stretch further and further without forcing your body.
2. At the beginning, hold each stretch for a count of ten. In the following weeks you can increase it to a count of 15 or 20.
3. When you perform the positions don't jerk your body to try to make your body bend or twist. This can only result in a pulled muscle or painful joints. This is not yoga. Yoga is training your body by stretching it through flowing movements to its limit, without ever pushing it over that limit.
4. While performing the stretches breath fluidly, do not hold your breath at any time. Take long deep breaths, inhale through your nose and exhale deeply through your mouth. Inhales and exhales should take at least a count of five. At the beginning counting may help you until you get used to it. As you become comfortable you can increase it to a count of eight. More importantly keep it natural don't force it.
Exercises:
1. Start by standing with feet hip width apart and arms at sides. Begin to inhale and raising your arms slowly up towards the ceiling, (imagine having wings and spreading them opened). Left and right index fingers should meet side by side briefly. Exhale and start bringing your arms back down to your sides. Repeat three times.
2. Stand with feet slightly more than hip width apart, arms at sides and palms facing your back. Inhale and raise your arms up overhead as if you were reaching back. Exhale and bring your arms down, simultaneously bending at your waist and reaching down your legs as far as you can go. Inhale, grab your legs and hold the stretch for a count of ten. Exhaling when you need to and come back to the starting position. Repeat three times.
3. Sit on floor, if your floor is not carpeted, place a towel underneath you. Start with left leg straight out, bend right leg placing the bottom of your foot against your left inner thigh. Your right knee should be facing the wall that is to your right side. If you can't bend this far, don't worry just go as far as you can, even if your right knee faces the ceiling. Place both arms on left thigh, inhale and begin raising your arms up and towards your back. Think that someone is behind you handing you a ball and you're reaching back for it. Exhale and begin lowering your arms, bending at your waist and reaching down your left leg, go as far as you can without forcing past your limit. Inhale and hold for ten seconds, exhale when you need to and go back to starting position. Repeat three times. Switch legs and perform three times.
4. Lie down, legs straight out, arms straight reaching past your head, you will be reaching for the wall that is facing the top (or crown) of your head. If you need to place a pillow underneath your head, do it. Exhale and start reaching towards the wall with your arms, simultaneously start reaching with your feet towards the wall facing the bottom of your feet. Reaching as far as you can for a count of ten, inhale when you need to and relax. Repeat three times.
That's it, you just finished your first yoga routine. Within the first week you will notice changes in your well being. Once you've mastered this simple program, you can add more exercises to your routine. I would recommend Richard Hittleman's Yoga 28 Day Exercise Plan. This book is very good and contains step-by-step photographs.
