Upper Back Stretch
Cross physique shoulder stretch
Grab one arm above your elbow with your reverse hand, and pull it throughout your physique towards your chest till you are feeling a stretch in your shoulder.
Hold for a minimum of 30 seconds after which repeat on the opposite facet.
Benefits: Stretches the shoulder muscle tissues, together with the deltoid, teres minor, and supraspinatus.
Eagle pose or Garudasana (for arms)
Extend your arms straight in entrance of your physique.
Wrap your arms and fingers as you press your palms collectively
Lift your elbows because the fingertips attain away in direction of the ceiling, holding your shoulder blades pressed back.
Benefits: Stretches the shoulders and higher back whereas rising calm focus via breath consciousness
Sit in a snug cross legged place and twist your torso in direction of your back
Place your left arm on your proper knee and look over your proper shoulder.
Hold for 10 seconds and change sides.
Benefits: This train stretches your total torso space and creates elongation within the backbone.
Middle Back Stretch
Supported bridge pose or setu bandhasana (with blocks)
Lie on your back with your knees bent and the soles of your ft flat on the ground, and parallel to one another.
Slide your yoga blocks below your mid-back and instantly below the bottom of your cranium
Allow the arms to succeed in up and seize reverse elbows, permitting for deep relaxation for 2-Three minutes.
You could carry out this with out blocks, with the ft parallel, raise the hips as much as the sky and permit the fingers to stay by the edges of the physique
To come out, press down into your ft and raise your hips once more. Slide the blocks out from beneath, and gently decrease your back to the ground.
Benefits: This pose helps relieve the hunch from poor posture and sitting, supplying you with extra flexibility and mobility for day by day actions.
Lower Back Stretch
Supine Hamstring Stretch
Lie on the ground on your back, with each legs stretched out and your ft flat on the ground.
Tighten your abdomen muscle tissues.
Slowly pull on the proper leg towards your chest utilizing a strap permitting your decrease back to stay on the bottom.
Hold for 30 to 60 seconds. Lower the leg back all the way down to the ground.
Repeat on the opposite facet.
Now, use the strap for the soles of each ft and draw each ft in in direction of your chest, simply as a lot as feels snug.
Benefits: Stretching the hamstrings will assist maintain muscle tissues free and versatile, which can enhance posture and suppleness, and forestall decrease back ache.
Side Seated Wide Angle Pose or Parsva Upavistha Konasana
Stretch the legs broad, holding the leg muscle tissues energetic, and ft flexed.
Exhale and stretch to the proper, sliding the proper hand alongside the proper leg.
Take the other hand and place it on the other thigh
Keep the hips grounded and raise the higher physique to elongate the backbone
Feel the left facet of the physique lengthening from the hip all the best way to the fingertips
Hold for a number of lengthy clean breaths. To return to centre, inhale and raise the torso and left arm upward, then exhale decreasing the arm. Repeat on the other facet.
Benefits: This posture serves strengthens and stretches the backbone and the back muscle tissues. It additionally stretches and tones the hamstrings and interior thighs, opens the hips, the torso and ribcage, rising lung capability and circulation.
Sushmitha Shrikanth is an authorized trainer, skilled on the Kaivalyadhama Yoga Institute. Follow Juru Yoga on Instagram (@juruyoga) for an open-to-all yoga coaching session on June 21, International Yoga Day.