5 Essential Yoga Stretches for Beginners

3 Min Read


  • Downward Facing Dog: Setup your hands shoulder-distance apart and your feet hip-distance apart. Find a hinge of the hips with the seat lifting high. Keep a soft bend in the knees, and wrap the armpits to face towards the ears. Stay for 10 breaths.
  • Camel Pose: Standing on your knees and shins placed hip-distance apart, take your hands to your low back, elbows wrapping towards one another. Lift the center of the chest to the ceiling, with the option to take the hands back to the heels to deepen the back bend. Stay here for 5-8 breaths, and then return back upright and take a few breaths sitting back on the heels for the spine to reset.
  • Supta Padagustasana: Lying on your back, extend your right leg up to the ceiling and the left leg extended long on the floor. Stay here for 5-10 breaths, and switch sides!
  • Crescent Lunge: Lunge your right foot forward, and tap the back knee down. Drive the pelvis forward, and reach the arms up alongside the ears—hook the thumbs, and lift through the sides of the waist. Stay for 5 breaths, and switch sides.
  • Janu Sirsasana: From a seated position, open the right knee out to the side, sealing the foot to your inner left thigh. Place the left elbow on the inside of the left knee. Reach your right arm up and over your ear, and lengthen the side body. Stay here for 5 breaths, and switch sides.


  • Downward Facing Dog: This pose is considered an inversion, which aids in circulation. It also opens the hamstrings, lengthens the spine, relieves the neck, and is energizing!
  • Camel Pose: It’s great for a confidence boost and an increase of energy. It’s also nice to open up the throat, which stimulates the thyroid gland.
  • Supta Padagustasana: This pose helps to open up the hamstrings, calves, and relieves lower back pain.
  • Crescent Lunge: It is a back bend, which is great for opening the chest, shoulders, and lungs. It also stretches the back thigh and psoas muscle.
  • Janu Sirsasana: This one is great for opening the side body and kidney area, and helps with deep breathing.

By: Sarah Kennedy

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