10 Simple Yoga Stretch Exercises To Kick Start Your Day!

Yoga Stretch Exercises
ImageSource: www.thespinalconnection.com

Fitness is highly important. Most of us agree with this and are very well aware of this fact. But not many get into that daily workout routine. If you are unable to grab time out for daily workout, at least take time out for simple stretches to gain flexibility. With little effort, you can increase the range of your body’s motion, increases blood circulation, besides calming the mind. Aren’t these enough reasons to get you on to the good routine? If you agree, let us get started. Here are 10 simple yoga stretch exercises to help you start your day on a healthy note!

10 Yoga Stretch Exercises

1. Utktsana (Chair Pose)

Benefits: Build strength in your legs.

How to:

  1. Stand with your big toes touching and feet together.
  2. For stability, put your heels slightly apart.
  3. Bend your knees.
  4. Sit your hips down and back.
  5. Breath 3 to 5 times.
  6. Stretch arms straight in front
  7. And elbows bent.
  8. Or stretch your biceps by your ears.

See the chair pose below:

Utktsana (Chair Pose)
ImageSource: www.myupchar.com

2. Ardha Chandrasana (Half moon standing)

Benefits: Opens up the side body and the rib cage. Strengthens abdomen and core muscles.

How to:

  1. Stand with your feet together.
  2. Let big toes touch each other and hips slightly apart.
  3. Let hands and fingers interlaced with pointer fingers released.
  4. Stretch the arms up over the head.
  5. Take side body stretch to your right.
  6. Take 3 to 5 breaths.
  7. Release slowly and stretch on the left side of the body.

See the chair pose below:

Ardha Chandrasana
ImageSource: www.hotyoga.emc2health.com

3. Anjaneyasana (Low Lunge)

Benefits: Stretch your hip flexors and quads

How to:

  1. Stand straight. Step one foot back.
  2. Release the back knee to the ground.
  3. Front knee should be stacked over the ankle.
  4. Lift hands, shoulders and chest to stack over the hips.
  5. Stretch arms up over the head to great stretch.
  6. Take 3 to 5 breaths and release.

See the low lunge pose below:

Anjaneyasana (Low Lunge)
ImageSource: www.yogaasan.com

4. Supta Matsyendrasana (Reclined Twist)

Benefits: Twist the spine and massage the organs.

How to:

  1. Lie on the carpet or the mat.
  2. Hug right knee into the chest.
  3. Move it to left with a gentle twist.
  4. Stretch right arm along the ground to the right.
  5. Let your left hand catch the knees.
  6. Gaze to the right or look up right.
  7. Repeat on the left side.

See the low lunge pose below:

Supta Matsyendrasana
ImageSource: www.manflowyoga.com

5. Uttanasana (Forward Fold)

Benefits: Get flexion of the spine to stretch entire back bone. Brain can be bathed by the cerebral spinal fluid.

How to:

  1. Stand with foot together.
  2. Let big toes touch each other and hips slightly apart.
  3. Fold forward and hinge at hips.
  4. Allow the crown of the head to pour downward.
  5. Take 3 to 5 breaths and get back to normal.
  6. Repeat a few times.

See the forward fold pose below:

ImageSource: www.youandthemat.com

6. Child Pose

Benefits: Build strength in your legs. Reduces fatigue and stress. Clams and soothes brain.

How to:

  1. Spread your knees wide apart.
  2. Keep your big toes touching.
  3. Rest your buttocks on your heels.
  4. Sit up straight.
  5. Lengthen your spine up through the crown of your head.
  6. Bow forward, while exhaling, draping your torso between your thighs.
  7. Rest your heart and chest should on the top of your thighs.
  8. Let the forehead to come to the floor.
  9. Keep your arms extended, palms facing down.
  10. Press back slightly with your hands.
  11. Keep your buttocks in contact with your heels.
  12. Lengthen from your hips to your armpits.
  13. Completely relax your elbows.
  14. Let your upper back broaden.
  15. Soften and relax your lower back.
  16. Keep your gaze drawn inward with your eyes closed.
  17. Hold for up to a minute or longer, breathing softly.
  18. Release pose by gently using hands to walk your torso upright.
  19. Sit back on your heels.

See the child pose below:

Child Pose
ImageSource: www.yogaoutlet.com

7.Cat-Cow Pose in Yoga

Benefits: Brings flexibility to the spine. Stimulates and strengthen the abdominal organs. Stimulates kidneys and adrenal glands. Relieves stress and calms mind.

How to:

  1. Start with your hands and knees, wrists should be directly under your shoulders, and knees under your hips.
  2. Let shins and knees be hip-width apart.
  3. Place your head in a neutral position and gaze downward.
  4. Begin moving into Cow Pose:
  5. Inhale as you move towards the mat.
  6. Lift your chin and chest, and look toward the ceiling.
  7. Broaden across your shoulder blades.
  8. As you exhale, get into cat pose.
  9. Draw your belly to your spine and round your back toward the ceiling..
  10. Release the crown of your head toward the floor.
  11. As you inhale, come back into Cow Pose.
  12. Exhale as you return to Cat Pose.
  13. Repeat 5-20 times, and rest when sitting back on your heels.

See the Cat-Cow Pose below:

Cat-Cow Pose in Yoga
ImageSource: www.yogaoutlet.com

8. Lizard Pose In Yoga

Benefits: Stretches the hip flexors, the hamstrings, and the quadriceps. Improves hip ligament flexibility and muscle strength in the legs.

How to:

  1. Begin in Downward-Facing Dog pose.
  2. Step your right foot forward to the outside edge of your right hand.
  3. Keep both the arms to the left of the right leg.
  4. Lower your left knee down onto the ground.
  5. Release the top of your left foot.
  6. Look down to ensure that the right knee does not move past the right ankle.
  7. Distribute the weight evenly across both hips.
  8. While you feel comfortable, lower down onto both forearms.
  9. Keep the chin lifted and the chest open.
  10. Curl your left toes under and press up into the ball of the left foot.
  11. Actively lift the inner left thigh.
  12. Press the left heel back and try reaching the chest forward.
  13. Take 5 to 10 breaths.
  14. Put your palms down on the mat.
  15. Get back the right foot back to downward-Facing Dog.

See the lizard pose below:

Lizard Pose In Yoga
ImageSource: www.doyouyoga.com

9. Happy Baby Yoga Pose (Ananda Balasana)

Benefits: Stretches the hips and the inner groins, realign the spine, strengthen the shoulders and the arms, relieves stress, calms mind.

How to:

  1. Start on your back with your knees got in towards the chest.
  2. Use hands to grab hold your feet with your hands.
  3. Arms should be in front of your shins.
  4. Hold onto the outside edges of your feet.
  5. Draw shoulders on to your back.
  6. Tone your arms and flex your feet, pull down the feet.
  7. Draw your knees wide.
  8. Get them toward your armpits.
  9. Try to stack ankles above knees.
  10. Lengthen your lower back down to the ground
  11. Touch the tip of your tailbone to the floor.
  12. Stay for a minute and release.

See the Happy Baby Yoga Pose below:

Happy Baby Yoga Pose
ImageSource: www.vyfhealth.com

10. Lying Hug Stretch

Benefits: Great way to relieve tension in your low back. It is a great stretch exercise for back pain.

How to:

  1. Lie on your back on an exercise mat.
  2. Tuck your knees toward your chest
  3. Grab your calves, as you roll your head up to meet your knees.
  4. Roll your legs up and down, keeping knees bent.
Lying Hug Stretch
ImageSource: www.bodytime.bg

Benefits of Stretch Exercises: Thus, stretch exercises help keep muscles long, lean and limber.

  • Generate greater strength.
  • Strength by improving circulation and blood flow to the muscles.
  • Generate flexibility.
  • Improves circulation.
  • Reduces Stress.
  • Increases range of motion.

In conclusion, it is imperative to bring on a better daily routine with simple stretch exercises, only to do good to yourself. Deepen each stretch with every exhalation. Stop if you feel any strain or pain. Do not miss practicing these effective body stretch exercises specially meant for beginners.


1. Is stretch exercise a work out?

Stretching is a form of physical exercise. It helps muscle or tendons get flexed or stretched. Thereby, the muscle elasticity expands and comfortable muscle tone can be achieved. Eventually, one can feel an increased muscle control, flexibility, and range of motion.

2. What happens if you do not stretch out before exercise?

Not stretching will to lead to body tightness and may lead to major pain while working out. Before and after every workout, 5 to 10 minutes stretch can cool down and open up muscles.

3. Is it supposed to hurt when you stretch?

No, stretching ideally should not hurt. If you are feeling pain while stretching, you may be stretching too intensely. Slowly ease into the stretch and stop at the point you feel tight.