A 7-Minute Yoga Session to Help Loosen Tight Muscles

Simply put, a daily yoga routine makes you feel good—mentally and physically!

One of the biggest benefits of daily yoga is the relief it offers from tight or sore muscles. Whether you’re hurting from a hard workout or stiff from sitting too much, stretching from yoga helps alleviate muscle pain.

Here is a 7-minute, 10-move yoga session to help loosen and relax tight muscles. Try adding it to your morning routine for the best results!

1. Standing Side Bend

Lengthen a compressed spine and a tight back by moving in a new direction: sideways!

1. Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
2. Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
3. Inhale to return arms overhead to center and exhale.

Hold for 30 seconds on each side. (1 minute total.)

2. Downward Dog

Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.

1. Begin in a kneeling position on your mat with hands directly under your shoulders, fingers spread wide.
2. Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
3. Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.

Hold for 30 seconds.

3. Up Dog/Cobra Pose

Open your chest and the front of your shoulders for better posture.

1. Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
2. Point your toes so the tops of your feet are on the mat.
3. As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.

Hold for 30 seconds.

4. Crescent Lunge

Open tight hip flexors and lengthen your spinal column.

1. From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
2. Reach both arms straight overhead and bend the right knee to 90 degrees.
3. Relax your shoulders as you continue reaching up and lengthening the back leg.
4. Hold for 30 seconds, then repeat with the other leg.

Hold for 30 seconds on each leg. (1 minute total.)

5. Cat Pose

Relieve a tight back and maintain spinal flexibility.

1. Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
2. Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
3. Draw your navel up to your spine and breathe gently as you hold the stretch.

Hold for 30 seconds.

6. Cow Pose

Relieve a tight back and maintain spinal flexibility.

1. Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
2. Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
3. Look slightly upward with a relaxed neck and breathe gently.

Hold for 30 seconds.

7. Pigeon Pose

One of the best hip stretches around! Open your hips and lower back with a traditional pigeon, or do it lying on your back.

1. Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
2. Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
3. Hold for 30 seconds, then switch legs.

Hold for 30 seconds on each leg. (1 minute total.)

8. Happy Baby

A yoga pose of relaxation! You will also open your groin, inner thighs, and lower back.

1. Begin lying on your back and grab your big toes with your index and middle fingers.
2. Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
3. Relax and breathe.

Hold for 30 seconds.

9. Yogi Squat

The yogi squat has been called the “pose of youth.” Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving like a young person.

1. Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.
2. Continue to press hands firmly together while at the same time pressing elbows against inner thighs.

Hold for 30 seconds.

10. Windshield Wiper

Stretch your external hips and lower back, and relieve sciatica pain with this pose.

1. Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
2. Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
3. Engage your abdominals and slowly pull your knees back to the start position.
4. Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.
5. Hold for 30 seconds, then switch to the other side.

Hold for 30 seconds on each side. (1 minute total.)

Yoga For Beginners | A Complete Guide To Get Started

If you’ve wanted to begin yoga but don’t know where to start, have no fear! This yoga for beginners guide has everything you need to succeed.

Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!

Yoga For Beginners | A Complete Guide To Get Started

Yoga For Anxiety: 6 Best Poses To Give You Relief

Yoga teaches you to find the calm within your breathing. It teaches you how to find a position (an “asana”) and stay in the moment—the here and now. It helps you harness an inner calm no matter what is happening around you or your anxieties for the future.

These poses will help ease your anxiety and give you relief!

Yoga For Anxiety: 6 Best Poses To Give You Relief

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Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

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