In today’s busy lifestyle, finding time to stretch and improve flexibility can feel challenging. However, dedicating just 10 minutes of yoga each day can make a noticeable difference. Whether you are a beginner or already familiar with yoga, these five poses help gently stretch muscles, lengthen the spine, and release stiffness. Practising them regularly can support better mobility, posture, and overall body comfort.
Downward Dog (Adho Mukha Svanasana)
This pose stretches the shoulders, hamstrings, calves, and spine. It also helps improve posture by lengthening the back and relieving built-up tension.
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Begin in a tabletop position with hands under shoulders and knees under hips. Lift your hips upward, straighten your legs, and press your heels gently toward the floor. Keep hands shoulder-width apart and breathe steadily. Hold for about 30 seconds.
Forward Fold (Uttanasana)
Forward Fold deeply stretches the hamstrings and lower back. It also calms the mind by increasing blood flow to the head.
Stand tall with feet hip-width apart. Hinge at the hips and fold forward, allowing the head and neck to relax. Bend the knees slightly if needed. Hold the pose for 30 seconds to one minute.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
This gentle flow improves spinal flexibility and mobility. It helps release tension from the neck, shoulders, and back.
Start on hands and knees. Inhale, drop the belly, and lift the chest for Cow Pose. Exhale, round the spine, and tuck the chin for Cat Pose. Continue flowing slowly for about one minute.
Lunge with a Twist (Twisted Lunge)
This pose opens the hips while improving spinal rotation. It also stretches the legs and reduces lower-back tightness.
Step one foot back into a lunge, keeping both knees bent. Place one hand on the floor and twist the upper body, reaching the opposite arm upward. Hold for 30 seconds, then switch sides.
Child’s Pose (Balasana)
Child’s Pose gently stretches the back, hips, and thighs. It promotes relaxation and helps the body recover after stretching.
Kneel on the mat with big toes together and knees apart. Sit back on the heels and extend arms forward. Rest the forehead on the mat and breathe deeply for about one minute.
