Paige Waehner is a certified personal trainer, author of the "Guide lớn Become a Personal Trainer"; và co-author of "The Buzz on Exercise và Fitness."

Kristin McGee is a certified personal trainer và currently teaches yoga và meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine.

Bạn đang xem: 13 best yoga stretches to do every day

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Verywell / Ben Goldstein

Lie face up on the floor with knees bent and feet flat on the floor. Inhale và as you exhale & press the bellybutton towards the spine and "closing" the ribs. Keep the breath flowing & relax the tension on your shoulders and face. Repeat for 10 breaths.

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Verywell / Ben Goldstein

Kneel on all fours, knees under hips & hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs khổng lồ bring the head, nechồng and baông chồng in alignment. Inhale và tip the hips towards the ceiling while drawing the shoulders baông chồng and down away from your ears; look up.Exhale và tuchồng the chin while pulling your belly towards your spine. Round the baông xã và feel a stretch down your spine. Repeat for 4 khổng lồ 6 breaths, moving smoothly between each move.

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Verywell / Ben Goldstein

From the previous Cat Stretch exercise, sit bachồng on your heels with arms stretched out on the floor or next lớn your toàn thân, palms down and forehead touching the floor. You can take your knees wide for a more comfortable position if you need to lớn.Stay here for 5-10 breaths.

Side Child's Pose

While in Child"s Pose, walk the hands over to one side, feeling a stretch all the way down the waist. Hold for 3 or more breaths & then walk the hands khổng lồ the other side, again holding for 3 breaths.

Sun Salutations

Inhale & look up as you come upon your fingertips until your baông chồng is flat.Exhale inkhổng lồ forward bkết thúc.Inhale, sweep arms overhead until palms touch.Exhale and bring the hands back lớn the sides in Mountain Pose.Repeat the series 4 khổng lồ 8 times.
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Verywell / Ben Goldstein

Lie on the floor with knees bent, heels cthua trận to lớn the hips. Exhale and press feet into lớn the floor as you lift hips up until thighs are parallel khổng lồ the floor. Relax the glutes, feeling your quads activate khổng lồ hold you in place. Hold for 3 or more breaths & slowly roll baông chồng down onto lớn the mat. Pull the knees inlớn the chest to lớn stretch the bachồng & relax.

Bachồng Stretch

Lie on your side with knees bent and hips, knees và ankles stacked.Stretch the bottom arm straight out and rest top arm on top, palms together.Keeping your hips stacked and abs engaged, draw the top arm across your toàn thân (fingertips trailing the body) and out to the other side.Feel a gentle stretch on your back.Draw the arm baông chồng in, stretching over the bottom arm and repeat 3 times before switching sides.

Corpse Pose

Lie on your back with legs & arms out from the toàn thân. Let your feet flop out & relax your fingers. Cthua thảm your eyes và relax the muscles around each eye as you breathe deeply. Starting at your feet, consciously relax each part of your body toàn thân, letting all your tension go as you breathe. Stay here for 5 or more minutes.

Try this in the morning, during an afternoon break, or at bedtime. A gentle yoga workout can energize, recharge, or relax you depending on when you vì it.

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