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  • Yoga Stretches Index

    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

    General Tips for Yoga Stretches

    Move Smoothly

    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.

    Hip Flexor Stretch Index

    Hip Extensor Stretch Index

    Hamstring Stretches

    Quad Stretches Index

    Hero Pose Quad Stretch<br>(Virasana),

    Inner Thigh Stretches

    Glute and Piriformis Stretches

    Index of Chest, Shoulder and Arm Stretches

    Return to Home Page

    Return to Yoga for Flexibility from Yoga Stretches Index

    Stretching to Improve Flexibility

    Shoulder and Arm Flexibility

    Back Flexibility

    Psoas Stretching

    Hip Stretches

    Leg Stretches

    More Stretches

    Improve Strength and Flexibility

    Relaxed Meridian Stretching

    What's New?

    Quads and Superficial Hip Flexors

    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.

    Continue reading "Quads and Superficial Hip Flexors"

    Yoga for Flexibility

    Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.

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    Calf Stretches

    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.

    Continue reading "Calf Stretches"

    Learning to Activate Hamstrings and Glutes

    Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.

    Continue reading "Learning to Activate Hamstrings and Glutes"

    Learning to Activate Hamstrings and Glutes

    Glute and Hamstring activation can be used to compliment the quad and hip flexors for a balanced practice. Conscious Muscle Control: Hamstrings and Glutes is a video course designed to teach you how to activate your glutes and hamstrings at will. You'll also develop the ability to feel them activate and relax.

    Continue reading "Learning to Activate Hamstrings and Glutes"

    Learning to Activate your Quads and Superficial Hip Flexors

    Learn how to activate your quads and hip flexors so that you can use them at will. Conscious Muscle Control: Quads and Superficial Hip Flexors not only teaches you how to activate and relax your quads and hip flexors at will, it also teaches you how to feel when they are active and when they are relaxed. This clearly defined awareness can help you get more in touch with your body.

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    Arm Supported Yoga Poses

    Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.

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    Stability in Yoga Poses

    Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.

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    Exercises in Muscle Control

    Exercises in muscle control 1 teachers you how to activate and relax your knees, hips, front and back of the leg and also inner and outer thighs. These activations can be used in standing poses as leg strenghtening exercises and to improve flexiblity.

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    Transverse Abdominus Anatomy for Yoga Teachers

    The transverse abdominus muscle can affect the SI joint, lumbar and lower thoracic spine stability, used in various diaphragmatic breathing techniques and act as a tension adjuster for the rectus abdominus.

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    Effectively Activating Transverse Abdominus

    Effectively Activating Transverse Abdominus can mean better stability for the SI Joint as well as for the lumbar and lower thoracic spine.

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    Joint Pain Yoga

    Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.

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    Feeling Your Center of Gravity

    Make balancing easier. Use pressure sensitivity to feel your center of gravity.

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    Camel Yoga Pose

    Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.

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    How to do Squats

    A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.

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    Transverse Abdominis and Sacroiliac Joint Stability

    The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.

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    Fluid Tensegrity Joint Anatomy

    Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?

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    Why Improve Body Awareness

    Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.

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    Tensegrity

    How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?

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    Being Present

    Why being present is the oppositve of thinking and how to utilize both modes effecively.

    Continue reading "Being Present"