Guide to Yoga Stretches: 9 Common Yoga Stretches

Yoga stretches, also known as poses, postures, or “asanas,” are movements that make up the groundwork of a yoga practice. There are many types of stretches, including bow pose, downward dog, and triangle pose, each requiring varying degrees of skill for beginning and advanced practitioners. The type of yoga you’re practicing, and your goal for the session will determine which yoga stretches are best for you.

Yoga can be beneficial for those with back pain, injury, or general soreness, or those who want to stay active without performing intense cardio. If you’re a beginner, it’s best to start with the basics while keeping in mind that you can modify specific yoga poses to make them more challenging when you’re ready. Here is a list of basic yoga stretches:

1. 1. Child’s pose: Child’s pose is a great transitional or resting pose for yogis. Start in the tabletop position with your big toes touching together. Push back with your arms so that you end up sitting on your heels (your torso should be resting on top of your thighs). Hold for a few seconds, then release.
2. 2. Crescent pose: While standing, place one leg in front of you and one leg behind you, like a beginning lunge position, which is great for the hip flexors. Create a 90-degree angle at the knee with your front leg while keeping your back leg straight. Lift your arms straight into the air and face your palms inward. Your back should be slightly arched as you press your hips forward. Hold, breathe, then switch sides and repeat.
3. 3. Downward-facing dog: Downward dog works the shoulders and hamstrings and can be used as a strengthening, transitional, or resting pose. To do this stretch, start in the plank position, with your body horizontally set and your shoulders over your wrists. Form a triangle with your body by pushing your hips toward the ceiling and straightening your legs while also keeping your head between your arms. After holding for a few seconds, return to the starting tabletop (or push-up) position.
4. 4. Lunge: Lunges stretch and strengthen the glutes, hamstrings, and thighs without excess pressure on your lower back. From a standing position, pull your left leg straight back and bend at the right knee. Keep the right knee over the toes so that your right thigh stays parallel to the ground. Your hands should rest on either side of your right foot while your back leg straightens. Slowly return to your starting position, then repeat on the other side.
5. 5. Mountain pose: In a mountain pose, the body stands firm and straight, with the feet hip-width apart (or with your big toes touching together if you prefer). The leg muscles, including the quadriceps, should be fully engaged, and your shoulder blades pinched together and aligned with your hips. Raise the top of your chest towards the ceiling with your arms at your side and your palms facing frontwards. Align your head with your spine, and breathe.
6. 6. Pigeon stretch: Start in either a tabletop or downward dog position. Extend your left leg back and slightly up behind you, then bring your left knee towards your left hand (you can also just bring your left leg in towards your chest without straightening back first). Rotate your left foot towards your right arm, so the top of the foot is behind the right wrist. Bend your left leg at the knee, so your shin makes a 45- or 90-degree angle with the front of your mat. Lower your right leg so that it lies flat on the ground (or you can tuck your toes). Slightly straighten your spine and hold, then return to the starting position and switch legs.
7. 7. Seated forward bend: Sit on your mat with your legs out in front of you and your torso perpendicular to the ground. Take a deep breath and as you exhale, perform a slow, forward fold at the hips, reaching towards your toes with both hands.
8. 8. Triangle pose: To do triangle pose, Place your feet a bit wider than shoulder-width apart, and extend your arms out so they’re parallel to the ground with your palms facing down. If you’re starting on the right side, the right foot should be at a 90-degree angle with the end of the mat, with your left foot at a 45-degree angle. Take a deep breath, then exhale as you bend your body at the hip joint, extending to the side over the right leg. Your right arm should reach straight down to your right foot while keeping your left arm extended and pointing up towards the ceiling (so that both arms are in a straight, vertical line). Keep your shoulders aligned and look up to the ceiling. Briefly hold, then return to the starting position and repeat with the left leg.
9. 9. Tree pose: To perform tree pose, start in a basic standing posture with your hands together (like in prayer) in front of your chest. Shift your weight onto your right leg and balance as you draw your left foot in and up toward your right knee, resting it on the inner thigh right above the knee joint. If you’re flexible, you can bring the foot as far up as the groin. However, if you have limited flexibility, you can place the foot right below the knee joint as well.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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