Stretches are grouped on this page in the following categoties: Hip Flexor stretches, Quad Stretches, Hamstring Stretches, Hip Extensor Stretches, Glutes Stretches, Inner Thigh Stretches, Arm/Shoulder Stretches
Whether contracting and relaxing to stretch or contracting while stretching, and then relaxing, focus on contracting and releasing slowly and smoothly. You'll improve muscle control and also reduce the risk of injury, particularly when you are stretching near your limits. (If you've ever laughed while stretching, you know what a "sudden" contraction can feel like.)
Create a Stable Foundation
Whether using relaxed or resisted stretching, creating a stable foundation helps to support the body. It also may make the muscle being stretched feel safe so it's able to relax and be stretched or so it's easier to do a controlled contraction.
Focus on What you are Doing
While stretching, focus on the part that you are stretching and the parts of the body that support the part that you are stretching. The more mindful you are the easier it will be for you to notice if you are holding unnecessary tension. You can then work to release that tension.
Control Your Body
Stretching, or learning to do yoga stretches is as much about control as learning to do strength poses or regular yoga poses. If you are doing relaxed stretching then you have to relax the muscle that you are stretching. That takes control. Likewise, if you are doing resisted or active stretching that too takes control. The better you can control your body the easier you'll be able to stretch it. But if you haven't got control then yoga stretches are a chance for you to practice gaining it.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.