In every yoga pose one or more muscles are stretched with the support of the contraction of some other muscles. Even the simple Tadasana (Mountain Pose) though not visible, involves the stretching of the spine and the chest to stand tall and strong.
Stretching Yoga Poses include yoga poses that primarily stretch and lengthen the muscles, and with time, the flexibility of these muscles improve, further allowing them to stretch more. Hence, more the stretching, more the flexibility of the muscles, and vice versa. For a better understanding of the concepts of stretching and contracting (as they are interrelated), stretching yoga poses can be categorized into two broad groups:
- Static stretching yoga poses
- Dynamic stretching yoga poses
Static stretching yoga poses involve poses where the muscles are stretched through a stationary position, while holding the pose. For example, in Paschimottanasana (Seated Forward Bend Pose) the forward fold lengthens and stretches the hamstrings, calves and the gluteus maximus, while the body is in a static seated position. In the anatomical terms, this type of muscle stretch usually belongs to the category of eccentric contractions where the muscle is lengthened beyond its regular length. Quick progress can be observed through these stretches as it targets the deep muscle fibers and their elasticity.
Traditionally practiced in Iyengar Yoga, Restorative Yoga, Yin Yoga, or Gentle Yoga, the poses are held longer with deep breathing, which help to slowly connect to the deeper tissues or even the fascia. Also included in Sports Yoga, stretching yoga poses play an important role when performed post running, rock climbing, or any other kind of activity. The stretching of the overworked muscles helps to release the tensions and bring them back to its original state. This kind of stretching helps to keep injuries away and also maintains the life of the muscles. But at all times, such practices of stretching yoga poses performed after an activity should be done under the guidance of a trained yoga teacher, as one would not want to overstretch the wrong muscles or ligaments, as the case may be.
Dynamic stretching yoga poses on the other hand requires quick movements of the involved muscles. This implies that the very same Paschimottanasana (Seated Forward Bend Pose) can be done in a dynamic way moving between a forward bend and neutral spine to gain the same flexibility as in a static posture. The stretching action is the same, but the body moves between two different positions - the spine and the hips, in this case. For example, as can be seen in the practice of Nauka Sanchalanasana (Rowing the Boat Pose), the forward fold is done repeatedly without holding the pose. In these stretching yoga poses, breathing plays an important role to help coordinate the dynamic movements.
Since all yoga poses in some way stretch (static or dynamic) one or more muscles, it is the level of difficulty of the posture (the muscles involved) that classifies these stretching yoga poses as beginner, intermediate or advanced. For a beginner in yoga, even the most simple yoga pose Sukhasana (Easy Pose) would pose a challenge, given the joints and the muscles involved (hips and knees) lack mobility. The practice of stretching yoga poses when done dynamically helps to gain stamina, strength, agility or power like in all Vinyasa Yoga Sequences, and among them, the best example is the Surya Namaskar (Sun Salutation). When stretching yoga poses are held for a longer duration (static stretch), they help gain better flexibility, range of motion, strength, and better balance. Simple practices like Virabhadrasana I (Warrior Pose I), Garudasana (Eagle Pose), or similar ones help gain better balance, leading to better awareness and focus. In general, stretching yoga poses help gain strength and flexibility in the physical body, releases tensions and blocked energies, improves posture (while in the pose and otherwise), builds endurance and stamina, prepares the various muscles for more challenging and deeper stretches, and reduces the chances of an injury.
Yoga teachers can create intelligent and creative yoga sequences making their choice from the many stretching yoga poses based on the theme, level, style, and nature of their yoga practice. The most important and integral part of the practice is breath awareness, since it is the breathing that is responsible for thorough supply of oxygen to the muscles, cells, ligaments and other tissues of the body. This breathing awareness when coordinated with the stretching action, the respective muscles and joints are rejuvenated, keeping them well warmed up and stimulated. It also ensures that the practice is safe, avoiding injuries that can happen when jerking into and out of the posture.
Thus, it is crucial for yoga teachers to incorporate effective cues which should remind their students to do the deep breathing while performing these stretching yoga poses. On a different note, these stretching yoga poses can also act as strengthening factor for certain muscles, thus delivering holistic physiological benefits through the practice. In fact, for an injury-free and healthy practice, strength and flexibility training go hand in hand. Furthermore, stretching yoga poses help both warm-up and cool down the body, provided they are added intelligently in the yoga sequences, based on the need.
Please click on the pose title to view the Stretching Yoga Poses with detailed overview and cues.