5 Basic Yoga Poses to Stretch

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The Spiritual Power Of Chanting Gayatri Mantra (गायत्री मंत्र)

By Rishikul Yogshala

May 11, 2019

The world is divided into two categories of people when it comes to personal growth and development. One, souls who give up their strength and willingness to become a better version of themselves, to reform themselves, or to observe more and talk less with respect to gain knowledge through inner-wisdom, and not through blinking screens and second, people who are not the quitters in life, who continuously aspire for bigger dreams, a better tomorrow, a kind heart, spiritual awakening, and a fearless inner-freedom. Which category do you fall in? The second one is a bi-product of all the yogic practices.

Yoga does not only demand intense yoga exercises, rather it is a culmination of both easy, and complex asanas. This does not mean that ‘harder the asana, better the advantages’ when in fact any asana can provide you the benefits that you are desperately looking for! Here is the list of 5 basic yoga poses which stretches your contracted body, and muscles to activate your energy levels for a better functioning and a good day!

Stretching relieves stress, opens the blocked channels of your body for smooth blood circulation. It oils up your joints and therefore is extremely beneficial for the elders as well as the younger lot of our generation.

1. Urdha Hastanasana (Raised Arms Pose)

Interestingly this pose has many names, like Upper Salute, Mountain Pose, and has many benefits in a simple stretch. You can practice this asana at any time of the day, but avoid doing it if you have any neck, shoulder or arm injury.

Begin with Tadasana pose, raise your arms up, and join your hands and stretch back, giving a little curve to your back.


It helps in improving digestion, relieves stress and body tension. Hastanasana not only improves your body posture, but also regulates blood flow to improve the circulation in your body and mind for a healthy lifestyle. Raised arms pose, also improves the flexibility of your back.

2. Uttanasana (Standing Forward Bend Pose)


This is a modern yoga technique, elaborating the traditional structure of Vedic science. It is a powerful stretching pose, pouring out incredible welfare tactics. Rejuvenate your body by practicing this pose regularly.

Start with standing straight on your yoga mat then, bend your upper body to hug your legs by touching the feet. Make sure you don’t bend your knees, and your head should touch your knee-cap. Keep breathing in and out as you go up and down, to give you a head rush for better clarity of mind.


Uttanasana benefits your hips, hamstrings, and calves. It strengthens your knees and thighs. Re-energize the inner-strength of your body with this pose, and give a voice to your spirit by listening more to your intuitive self for a blissful, blessed life. Activate the dead organs of your productive body with the standing forward bend pose. It cures high blood pressure, offers mental stability which means better decision making. Further, it also alleviates the menopause or menstrual problems.

Read More: Top 7 Health Benefits of Uttanasana (Standing Forward Bend Pose)

3. Anjaneyasana (Lunge Pose)


Lunge Pose is also characterized as monkey lunge or low lunge. This is one of the simple yoga poses to stretch your hips, quadriceps, and gluteus muscles primarily.

Kneel down on the ground, now place one leg in front of you which will be perpendicular to the ground while the other leg will be open with its knee and the upper part of the foot touching the ground. Elevate your body and raise your arms, look up and join your hands as you breathe in and out consistently. Switch the legs after a minute or so!


It helps in improving your balance, focus, and concentration. With this pose, enhance the awareness of your core with a spiritual understanding of the self. It revitalizes your body and develops the stamina as well as endurance of your body.

Read More: The 7 Benefits of Anjaneyasana (Low Lunge Pose)

4. Pashchimottasana (Seated Forward Bend Pose)


Pashchimottasana is a Hatha Yoga pose, which is a stress-buster pose.

Stretch out your legs in front of your body, close to each other as you bend your upper torso to reach your legs, and place your head on the knee. In order to improve your stretch, you have to go slow and increase your practice gradually without forcing it, to avoid ligament-tears.


This pose improves the functions of the abdominal organs, and also the digestive system. Other than the enlightening experience, this pose gives elasticity to your spine, cuts down the fat of your body. Practice the ‘seated forward bend pose’ to get rid of diabetes, constipation, and emission.

Read More: Top 7 Health Benefits of Paschimottanasana (Seated Forward Bend Pose)

5. Ananda Balasana (Happy Child Pose)


Happy Child Pose stretches your inner groins and spinal cord. Balasana is the preparatory pose to replicate this exercise regime. Relax your body and calm your mind with this fun activity of ‘dead-bug’ stretching pose.

To do this, lay flat on the ground on your back. Come into the cradle position by bending your legs, and by grabbing your feet which are away from each other. Your ankles should be directly above your knee, tailbone on the floor, and finally knee towards the armpits.


Ananda Balasana should be practiced empty stomach to nurture the advantages it delivers. It is an effective hip opener that relaxes the sacrum, filters the kidneys, and lengthens the hamstrings. This asana is definitely a positive mood-swinger, as it naturally plants a feeling of happiness within you, especially if it is practiced in groups because “happiness is crazy mathematics as it multiplies if you share it”.

Read More: Top 10 health benefits of Ananda Balasana (Happy Baby Pose)

Now that you are aware of the five basic yoga poses for stretch, just include these in your daily routine and see the change.


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