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Yoga Stretches targeting Specific Body Parts

One of the good things about yoga is that it makes your whole body stronger. Unlike the gym where you do only one part of your body, yoga practice can stretch all your muscles. Even if you work on one part of your body and tailor a workout to that area, you will still feel the benefits in other parts too.

This guide is about finding poses that will stretch out your muscles. You can use these poses to plan your yoga sessions or find out more about the poses you do in class. 

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The Yoga Stretches That Target Your Specific Body Parts

Yoga to stretch out your leg muscles:

  • Legs: In standing poses, you are stretching out your legs. When you do these poses, the rest of your body also stretches out.

  • Raise hands pose: Do you know, this pose also goes by the names Upward Salute and Upward Tree Pose? To do this pose, 
  1.  Stand up tall and when you breathe in, put your arms out to the sides and up towards the ceiling.
  2.  Put your hands together overhead only if you can do so without hunching up your shoulders. If your hands are apart, keep them facing each other. Your arms should stay straight and active throughout, from the fingertips to the shoulders.
  3. Keep your thighs strong so that they pull on your kneecaps. Raise your arms over your head, and root into your feet so that you can lift through the top of the head. 
  4. Pull in your navel towards your spine while raising through the chest.
  5. Lower your arms to release the pose.

Come on, let us read more!

  • Eagle Pose: Eagle Pose is a common yoga pose that looks like someone is twisted up like a pretzel. But you can make it easier if you break it down. To do this pose,

  1. Stand up straight. Bend your knees slightly, and then lift one foot off the ground and balance on the other foot.
  2.  Cross the lifted leg over the other leg, point it down, and then hook it around the lower calf of that leg.
  3.  Keep balancing on that foot as you do this with both legs until you are in a kind of crouching position. Your stomach should be parallel to the floor.
  4. Use your right hand to move your top leg to the side. This will make more room for you to move your foot behind the other one. Draw your right hip crease back to re-level your pelvis.
  5. Cross your left arm over your right and bring the palms of your hands together.
  6. Stay for 15 to 30 seconds. Then unwind the arms and legs and stand up straight again. Repeat for as long as you can with the arms and legs reversed.

Let us now read about yoga poses that will help stretch your abdominal muscles!

  • Abdominal: Practicing these poses will make your ab muscles strong. These are important muscles that help to keep your back from hurting.

  •  Crow Pose: Crow pose is a yoga pose that strengthens your arm, back, and waist. It also helps with balance and core strength. If you can do Crow pose, you are more confident in yourself and have more flexibility to do other yoga poses as well. To do this pose,

  1. Stand with your back straight and hands to your side. 
  2. Bend your legs a little and put your hands on the floor about as far apart as your shoulders.
  3. Put your palms on the floor in front of you, about a foot away from your feet. Then spread out your fingers and press down onto each joint.
  4. Bend your elbows back and come up onto the balls of your feet. Open your knees so that they line up with the top of your arms.
  5. Place your knees on the back of your arms. Bring your weight into your hands and lift your head.
  6. Stand up on your toes and then lift one foot and then the other off the floor. Keep your knees bent while you balance yourself on your arms.
  7. Lift your body. Focus on the feeling of your body lifting. Don’t think about sinking, just focus on the feeling of your body getting higher and higher.
  8. Exhale and relax.

Tired reading about these asanas? Don’t worry, we just have one more for you!

  • Headstand: This pose is difficult to do. It can cause serious injury if done incorrectly. This pose needs strong hamstrings, a flexible back, shoulders, and strong arms. To do this pose, 
  1. Get on the floor. Put your hands under your shoulders and put your knees under your hips.
  2.  Put both of them on the ground so that you are sitting in a cross-legged position. Make sure to keep your elbows right below your shoulders when you put them down.
  3. Hold one hand on your elbow. Hold the other hand on your other elbow. Move them closer or farther apart so they are the right size for you.
  4.  Let go of your elbows when they are close enough to fit you!
  5. Put your head on the floor. Your head should be down. It should not go too far forward or back. 
  6. Your skull will rest at the base of your thumb rather than your hands holding it up.
  7. Lift your hips and straighten your legs. Carefully pull your feet in toward your head until your hips are as close to over your shoulders as possible.

To sum up yoga stretches that target your specific body parts

We want to know what you think! Did any of these poses resonate with you? Have you found other ways that have helped your body feel better? Let us know in the comments below. And if you’re looking for a place to start, here are some great beginner yoga poses. Why don’t you read out blog on Types of yoga till then?

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