13 Best Yoga Stretches to Do Every Day

 For many, yoga is a path to physical health. A solid, consistent practice can improve your strength, flexibility, coordination—and even your mental well-being. While all of these benefits are appealing, it can be difficult to know how to start your own practice. This is especially true if you're not comfortable going to a studio.

The image of yoga on social media can be incredibly daunting. Some of the most popular yoga ambassadors are praised for doing acrobatic stunts and complicated stretches (which is awesome for them!). But because of that, sometimes people assume yoga is only for those who are super athletic or flexible—or who are of a certain body shape and/or race.

Know that yoga can be done by anybody given the proper modifications. And it can also be practiced in the comfort of your own home. The poses below are some of the most common positions you'll find in yoga flows, whether you're in a class or at home. Get familiar with these essential moves (along with their modifications) so when you do hop into a flow, you can be confident that you're getting a good workout.

1 Downward Dog

This pose—one of the most common in yoga—is an excellent morning stretch. You'll open up the shoulders, hamstrings, and calves as well as the arches of your feet. Down dogs also help to strengthen your shoulders and upper back. And by bending so that your heart is over your head, you'll increase blood flow to the brain—a great way to kickstart alertness in the early morning hours.

How to do it: Start in a tabletop position with your hands beneath your shoulders and your knees beneath your hips. Inhale. Exhale and lift your knees off the floor, positioning your butt toward the ceiling. Contract your thighs. Reach your heels to the floor and straighten out your knees as much as you can without locking them up. Press through your fingertips and keep your head between your arms.

Modifications: If you have difficulty opening your shoulders, raise your hands up on blocks or a chair.

2

Child's Pose

This restorative yoga pose is a great shoulder opener and can be used to rest in between more difficult positions. Come back to it any time—but don’t idle. You want to feel like you're reaching out toward the opposite end of the room for maximum benefits.

How to do it: Start in a tabletop position. Touch your big toes together. Then sit back on your heels and put your torso on your thighs. Place your arms straight in front of you with your palms facing the floor.

Modifications: If it’s painful for you to sit over your heels, fold a blanket or towel and place it in between the back of your thighs and calves.

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3

High Lunge and Warrior I

If you want flexible hips and strong legs, lunge positions are where it’s at. High lunge and Warrior 1 are especially good for opening the front of the hip flexors as well as the shoulders.

How to do it: Start by standing over the long side of your mat. Rotate your hips and torso toward your right foot. Inhale. Exhale and bend your right knee to 90 degrees as you sink your hips toward the ground. Make sure you keep your right knee in line with your right ankle as you feel the stretch in your groin. Keep your left leg strong. Raise your arms overhead. Be careful not to overarch your back. Repeat on the other side. For Warrior I, the position is the same except your back foot is planted on the floor, nearly parallel to the front of your mat. This creates more external rotation in the hips.

Modifications: If you’re having trouble getting your front knee to a 90-degree angle, put your hands on your hips. This helps you to focus on the power of your legs. If your front leg is fatigued, bend your left knee and bring your left leg to the floor. From here you can even bring your hands to the floor to lessen to the intensity.

4

Triangle Pose

This standing pose stretches your hips, hamstrings, calves, chest, shoulders and your spine. It's also great for strengthening your knees, quads, and ankles.

How to do it: Stand over the long side of your mat. Raise your arms parallel to the floor and keep your palms facing down. Face your right foot and angle it to the front of your mat. The left foot should be at a 90-degree angle to the right. Both heels are in line with each other. Take a deep breath in as you face the right leg. Exhale and extend your torso over your right leg, bending from the hip joint. Rotate your torso to the left and rest your right hand on your right shin, ankle or the floor on the outside of your right foot. Reach your left arm toward the ceiling and make sure that both shoulders are in one line. Keep your head in a neutral position by softly gazing up at your left hand. Repeat on the other side.

Modifications: Reaching the floor can be really challenging. If you want to challenge your flexibility a bit more but can’t quite touch the ground, use a block.

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5

Warrior II

This pose is known for increasing strength and stamina, particularly in the legs and arms. Fun fact: All of the warrior poses (or Virabhadrasana in Sanskrit) is named after an incarnation of the Hindu deity, Shiva. This incarnation is a warrior who was said to have a thousand heads, a thousand clubs, and was always wearing a tiger’s skin. Embody this fierceness when you enter Warrior II and see how you feel afterward!

How to do it: Stand nice and tall over the long side of your mat. Take up space; your feet should be about 3-4 feet apart. Lift your arms until they are parallel to the floor, palms facing the floor. Turn your right foot to face the front of the mat and angle your left foot 90 degrees. Bend your right knee until it’s directly over your right ankle. Try to get your left thigh as parallel to the floor as possible. Hold your gaze over your right hand. Step back and repeat on the other side.

Modifications: If you’re having trouble holding this pose, grab a chair and position it to face the outside of the front knee that you’re going to bend. As you bend the knee, slide the chair beneath your thigh for support.

6

Mountain Pose

Doing Mountain Pose might feel at first like you’re just standing. But when performed intentionally, it’s a great way to rest between poses and improve your posture. It can even firm up your abs and butt!

How to do it: Stand with your big toes touching and your heels slightly apart. Lift and spread your toes, then place them on the floor. Rock back and forth, then side-to-side. When you’re done exploring your balance, come to a standstill. Contract your thigh muscles and lift your kneecaps. Imagine a line of energy traveling up from your toes to your head. Pinch your shoulder blades together then pull them down. Raise your sternum to the ceiling without raising your lower ribs. Arms are by your sides with your palms facing the front. Your head should be in line with your spine. Maintain a soft gaze.

Modifications: A great way to check your alignment is to do this pose against the wall. (Just don’t lean the back of your head on the wall. That will compromise your neck position.)

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7

Cat/Cow Pose

Cat/Cows can be a fun way to warm up the spine. These are great to prep for more difficult back bends and to release stress. If you’re feeling silly, add some animal noises.

How to do it: Start in the tabletop position with your hands beneath your shoulders and your knees beneath you hips. Your spine and head will begin in a neutral position. Inhale. Exhale and enter cat: Round your spine to the ceiling and gently release your head toward the floor. Inhale and enter cow: Lift your chest, head and butt to the ceiling and be careful not to over strain the neck. Instead of holding each pose for 5 to 10 breaths, oscillate between these two positions 5 to 10 times going at your own pace.

Modifications: If you are experiencing wrist pain, you can do these positions from your forearms. For achy knees, a folded pillow can add some cushion. And if your neck is bothering you, keep your neck in a neutral position throughout the movements.

8

Bridge Pose

Bridges are awesome glute strengtheners and a great way to open up the chest and shoulders. They are a precursor to the wheel pose, which will have you back bending in an upside-down “U."

How to do it: Start by lying on your back with your feet on the ground and knees pointed toward the ceiling. Bring your heels as close to your butt as possible. Inhale. Exhale and squeeze your glutes and lift your heinie off of the floor. Keep your knees over your ankles. Clasp your hands beneath you and stay on the tops of your shoulders. Pinch your shoulder blades together and hold.

Modifications: If holding your pelvis up is too hard, place a block beneath your sacrum (lower back) and rest there

9

Warrior III (with Blocks)

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