Only strength training is not essential in your fitness regime; you might also have to go through post-workout stretching. Here are seven yoga postures that stretch your strain muscles, instils peace in your mind, and if practised regularly, can help boost body flexibility and agility.
1. Legs up the wall
It is one of the most comfortable post-workout yoga postures and is practised by a lot of people. It augments the circulation process to help you recover faster. This restorative posture installs peace in your mind. Lay on your back, wobble your back side close to a wall and rest your legs straight up on the wall. You might also lie on your back and place a yoga strap around the balls of your feet and hold the posture for up to 15 minutes.
2. Knee-to-chest stretch
Knee-to-chest stretch is an all-rounder stretch for your hamstrings, glutes, and lower back. Lay on your back with your legs straight and bend one leg up toward your chest. Hug it close to your chest while pushing your back to the floor. Try to remain in the same posture for a few seconds before repeating the same on the other side.
3. Forward Bend
This stretch is beneficial for your hamstrings. It also lengthens the spine. Fold forward and swing your arms toward the floor, bending your legs to a certain extent. Interweave your hands behind your back; and the more you bend forward, they’ll rise over your head.
4. Runner’s lunge
Runner’s lunge is another effective hamstring, hip, and quad stretch. When you are in a kneeling position, put one foot forward. Breathe out air as you lean forward into the lunge, keep your back straightened and core tightened. Hold for one minute, and then repeat on the other side.
This posture provides support to your quads, shoulders, and neck. Lay on your back with your knees bent and feet flat on the floor near your posterior part. Clasp your hands under your pelvis, bring your shoulder blades close together, and elevate your hips off the floor. Hold the posture for half a minute.
Plow pose is a great back stretch. Lay on your back and lift your legs toward the ceiling, and position your hands on your lower back for support. Keep your legs straight, lower them toward your face and rest your arms flat on the floor. Hold the posture for one minute.
Sphinx is a great abdominal stretch. You need to lie on your stomach with your elbows under your shoulders. Slowly you push up, without your forearms resting on the floor. Hold the posture for 30-60 seconds.