34 Yoga Stretches And Main Muscles Involved

Whether you’re crazy about exercising, or you’re a beginner in fitness, you may already know that stretching is a mandatory routine before and after a workout. I, personally, do yoga stretches because they improve blood flow, joint flexibility, posture, and lower the risk of injury and pain.

Even if yoga stretches are part of my daily workout schedule, I never knew exactly what muscles I’m actually stretching. But that’s until a few days ago, when I found these great illustrations with yoga stretches created by Vicky Timón.

Just take a look over the infographic below and choose the best yoga stretches that match your goals. With this information you can easily find the trouble muscle if you ever feel pain when stretching. So altering your technique, or switching it to a new exercise for the same muscle would be a simple move to avoid getting injured.

Don’t push too far with these yoga stretches, and stop whenever you feel some pressure or strain on your joints. You should focus not only on breath, but on your movements too, which need to be as smooth and natural as possible.

It doesn’t really matter how long you’re holding the stretch, so focus on other things, such as relaxing your muscle when returning to the initial position. Take around 20 seconds for this relaxing movement.

34 Yoga Stretches For Everyone

There are 34 different variations of yoga stretches in the infographic below. So if you feel like a specific stretch doesn’t give you the expected results, try a different variation for the same muscle.

1. Camel Pose

Muscles involved: Rectus Abdominus and External Obliques.

2. Wide Forward Fold

Muscles involved: Adductors.

3. Frog Pose

Muscles involved: Adductors.

4. Wide Side Lunge Pose

Muscles involved: Adductors.

5. Butterfly Stretch

Muscles involved: Adductors.

6. Forearm Extensor Stretch

Muscles involved: Forearm Extensor.

7. Lateral Side Flexion of the Neck

Muscles involved: Sternocleidomastoid “SCM”.

8. Neck Rotation Stretch

Muscles involved: Sternocleidomastoid “SCM”.

9. Neck Extension Stretch

Muscles involved: Sternocleidomastoid “SCM”.

10. Lateral Side Flexion of the Neck with Hand Assistance

Muscles involved: Sternocleidomastoid “SCM” and Upper Trapezius.

11. Half Kneeling Quad / Hip Flexor Stretch

Muscles involved: Psoas and Quadracep.

12. Forearm Extensor Stretch

Muscles involved: Forearm Extensor.

13. Lateral Shoulder Stretch

Muscles involved: Side Deltoid.

14. Standing Assisted Neck Flexion Stretch

Muscles involved: Trapezius Muscle.

15. Lat Stretch with Spinal Traction

Muscles involved: Latissimus Dorsi.

16. Lat Stretch at the Wall

Muscles involved: Latissimus Dorsi.

17. Child’s Pose

Muscles involved: Latissimus Dorsi.

18. Standing Calf Stretch

Muscles involved: Soleus and Gastrocnemius.

19. Front Split

Muscles involved: Psoas and Hamstring.

20. Seated Forward Fold / Seated Toe Touch

Muscles involved: Hamstrings and Calfs.

21. Single Leg Forward Bend

Muscles involved: Hamstrings.

22. Deep Squat

Muscles involved: Glutes.

23. Seated Half King Pigeon Pose

Muscles involved: Glutes.

24. Standing Calf Stretch at the Wall

Muscles involved: Soleus and Gastrocnemius.

25. Lateral Flexion at the Wall

Muscles involved: External Obliques.

26. Supine Twist

Muscles involved: Glutes and External Obliques.

27. Lateral Flexion with a Dowel

Muscles involved: External Obliques and Latissimus Dorsi.

28. Triangle Pose

Muscles involved: External Obliques.

29. Chest Stretch at the Wall

Muscles involved: Pectorals.

30. Assisted Chest Stretch

Muscles involved: Chest and Latissimus Dorsi.

31. Seated Half Pigeon Variation

Muscles involved: Anterior Tibialis.

32. Supine Shoulder External Rotation Stretch

Muscles involved: Subscapularis.

33. Down Dog Variation at the Wall

Muscles involved: Pectorals and Latissimus Dorsi.

34. Assisted Chest Stretch Variation

Muscles involved: Pectorals.

Image credits: LifeHack

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