Best Stretches Yoga Poses to Refresh Your Body And Mind and Extra Weight


When we wake up, one of the first things we usually do is stretch our arms, legs, and core from the stiffness that accumulated overnight. If you think about it, you spend hours on end not moving while you’re asleep, so of course, your body is going to have the urge to loosen up a little bit. Dedicating yourself to a routine of morning stretches will not only help you get rid of pain and stiffness, but it can actually help balance your weight and prevent obesity. It is also excellent for stimulating the lymphatic system, which is essential if you want to prevent the spread of cancer and other diseases.

Stretching, Yoga and Weight Loss

The ways in which stretching and yoga help assist in weight loss or weight maintenance have been narrowed down to the following (1):
– Energy expenditure during yoga sessions
– Allowing for additional exercise outside yoga sessions by reducing back and joint pain
– Heightening mindfulness, improving mood, and reducing stress, which may help reduce food intake
– Allowing individuals to feel more connected to their bodies, leading to enhanced awareness of satiety and the discomfort of over-eating

Other studies, such as the one led by Guarracino and colleagues examined men and women aged 18 years or older on a program of heath yoga or relaxation yoga for up to two years. The two forms were significantly beneficial in controlling weight (2).
This isn’t surprising, given the amount of core strength and balance required to perform even the most basic yoga pose.

Beat Stress With These 5 Yoga Poses And Refresh Your Body And Mind Daily

Almost every one of us suffers from some degree of stress and anxiety from time to time (or maybe even all the time). Practicing a few simple yoga postures daily can help alleviate that stress and accompanying fatigue by helping to regulate blood flow to all body parts, especially the nervous system, and by expanding the breadth, relieving built-up tension in the muscles.
The foundation of yoga is the breath, so aim to breathe consciously and deeply as you practice each posture. Think of moving the rib cage outwards with each inhale, and inwards with each exhale. Gently constrict the air passageway just behind the nose and at the back of the throat, to help slow down and control the breath.

Yogis call this Ujjayi breathing, or “sound breathing” because it makes a very soft vibration in the throat helping to calm down the nervous system and focus the mind inwards. Start your workout here:

Wide Leg Forward Bend (Prasarita Padottanasana)

Benefits: Calms the mind, decompresses the spine, relieves fatigue and anxiety, and stretches the groins, hamstrings, and hips, improving blood flow to the brain.
Calms the mind, decompresses the spine, relieves fatigue and anxiety, and stretches the groins, hamstrings, and hips, improving blood flow to the brain.

How to:

Inhale deeply and step your feet about 4 feet apart, heels in line and feet parallel, hands on your hips.
Exhale and slowly bend forward with a long spine, going as low as flexibility will permit.
Inhale, place your hands on the floor between your feet, shoulder-distance apart, and fingertips in line with the toes.
Elbows should be bent and pointing backward. Stretch out the spine and look forward.
Exhale and relax your head towards the floor, keeping the belly scooped out, breathing slowly and deeply, decompressing and lengthening the spine, and opening up the hips and back of the legs. Stay in this position for 30-60 seconds.

To come up, place your hands back on your hips, engage the core, lengthen the spine, and slowly inhale back up.
Step your feet back together and take a few more deep, slow breaths to let circulation return to normal before moving to the next pose.

Half Bridge Pose (Ardha Setu Bandasana)

Benefits: Stretches the chest, neck, and spine, compresses the thyroid and parathyroid glands, stretches the abdominal organs, opens the lungs and rib cage, stimulates the kidneys and adrenals, and tones and strengthens the legs and spine. It alleviates fatigue, anxiety, backache, and insomnia.
weight lose
How to:

Exhale and lay down flat on your back.
Inhale, bend at the knees and bring your heels as close to the hips as possible.
Clasp your ankles in each hand. If you can’t grab your ankles, you can clasp your hands together underneath your hips.

Exhale, engage the glutes and lift your hips up to the ceiling, push through the heels, and activate the inner thighs to keep the feet and legs parallel.
This is an intense pose, so aim to hold for 5 slow, deep breaths.
To release, exhale and gently relax your hips to the floor, straighten the legs, and take a few more deep, slow breaths, then move into the next pose.

Plough Pose (Halasana)

Benefits: Stretches the calves and hamstrings, reduces leg cramps, massages the thyroid and parathyroid glands, and compresses the abdominal organs, improving digestion and elimination. Stretches out the shoulders, neck, and pec minors, arm muscles and alleviates stress and fatigue.

Stretches the calves and hamstrings, reduces leg cramps, massages the thyroid and parathyroid glands, and compresses the abdominal organs, improving digestion and elimination. Stretches out the shoulders, neck, and pec minors, arm muscles and alleviates stress and fatigue.
How to:

Lying on your back, place your hands on the floor by your side, palms facing down.
Keep the legs straight and tight together, and press the low back flat on the ground.
Inhale and lift the legs and hips up and over your head, toes pointed, and slowly bring the tops of the feet to the floor.
Exhale and clasp your hands together on the floor behind you, keeping your arms straight to deepen the stretch of the chest and shoulders.

Always scoop out the belly and lengthen the spine during the pose.
This is an intense pose, bringing maximum blood flow to the head and compressing the lungs. Try to stay in it for 5 breaths. Experienced practitioners can hold for 1 minute.
To release, bring the palms back to the floor, engage the core muscles and slowly roll the hips back to the floor, and then lower the legs.

Child’s Pose (Balasana)

Benefits: Gently stretches your lower back, hips, thighs, knees, and ankles, relaxes the spine and sacrum, increases blood flow to the head, massages the internal organs with each breath, and calms the mind, helping to relieve stress and tension.

Gently stretch your lower back, hips, thighs, knees, and ankles, relaxes the spine and sacrum, increases blood flow to the head, massages the internal organs with each breath, and calms the mind, helping to relieve stress and tension.
How to:

Come into a seated, kneeling position.
You can keep the knees together or open them if you prefer, but keep your hips on your heels.
Bend forward at the waist and bring your forehead to the floor, rest your belly on your thighs and relax your arms on the floor by your side, palms facing up.
This is a deeply relaxing pose, and you can stay here for 1-3 minutes, keeping the breath very deep, slow, and even.

To come up, place your hands on the floor beside your knees, scoop up the belly, lengthen through the spine, and slowly come back into a seated kneeling position.
From here you can relax into savasana for 5-20 minutes.

Why Do We Need To Stretch In The Morning?

While many of us would rather hit the snooze button, using that time to stretch instead is a really important practice for the body. This is especially true if you plan on sitting down for most of the day (I’m talking to you, desk workers!).

Because we don’t move much when we sleep, we often wake up feeling stiff and kinked. For this very reason, morning stretching is essential to get the blood moving back into our muscles and joints. And while we’re on the topic of blood, stretching helps improve our circulation (great for anyone who has chronically cold hands and feet). By improving circulation, you’re helping nutrients get delivered to muscle tissue, which in turn helps your body perform daily activities with more ease.
Stretching also helps alleviate that groggy fog we struggle with when our alarms go off. By improving circulation in the body, stretching not only wakes up your body, but it wakes up your brain, too. This is good news for those who aren’t morning people, and even better news for those who have a tendency to wake up on the wrong side of the bed.

In addition, if you’re someone who feels stressed on the job (like the other 80 percent of Americans), stretching can help relieve the tension that usually builds up in our back, shoulders, and neck.
But that’s not all. Performing a routine of morning stretches can improve your posture, and ensure that those long hours sitting at a desk don’t take a nasty toll on how you carry yourself.

Yoga Poses for Stress Relief

We all strive to live healthily and adopt exercises or practices in our daily routine that will help us feel better and be happier.
Yoga is one of the practices that, when practiced regularly, transform our physical body, harmonizes our energetic body, helps us think more clearly, and opens our hearts.

Most of the time we don’t know where to start, and without a trainer, it is really difficult. Therefore, we would like to introduce you to the 16 main yoga asanas and also to invite you to the yoga and meditation course, supported by Andrei Visan in Bucharest.
Carefully read the description of each position and perform the asanas easily, without forcing yourself.

Easy pose

It calms the brain and spreads a feeling of calm and peace in the mind and body. Stretch your knees and ankles. You will feel that exhaustion, stress, and anxiety are leaving you. The alignment of the body is improved. Practicing this asana helps to extend the spine. The back becomes stronger and more stable.
weight lose

Cow face pose

It is the ideal position when we feel our backs tense and when our spine hurts. It is also ideal as a warm-up or training exercise for more difficult positions, but it can be used simply as a method of treating back pain.
stretches for yoga


With your feet bare, sit on the mat for exercises with knees bent outwards and feet attached. Bodyweight should be evenly distributed in the bones of the pelvis. Holding your pelvis perpendicular to the floor, raise your spine as far as you can, straightening your back.

From the starting position, hold your toes with your hands and pull the heels as close to the perineum area.
The knees should be facing the ground. But be careful to execute this gentle movement without force. The purpose of this exercise is to increase the flexibility of the tendons in the hips. If you hit the ground with your knees without too much effort it is good to use a support so as to add extra complexity to this stretching exercise. When the pelvis is perpendicular to the ground, the bones of the hips must be aligned and the spine extended but respecting the normal curvatures of the back.
People with rigid tendons may experience difficulties in achieving a normal concave curvature in the lumbar area. This can be corrected by placing one or more folded beds. Keep your hands on your feet permanently. The upper thigh area should rotate outward as the femur is oriented toward the floor.

Puppy Pose

It is similar to the child’s position, but this time the rear is kept high to allow the spine to bend. Also, the big toes will not touch. From the stand position on the knees and palms slide the palms forward, being careful to keep the posterior above the knees.

Downward facing dog

In this yoga position, the practitioner’s body forms an inverted V with the ground. Standing, place your palms down on the mattress, keeping your hands perfectly extended and at a slight distance from your hips.

Lie on your knees parallel to your hips, then exhale as you lift your knees off the mattress and straighten your hips and back to the ceiling. Keep the soles perfectly glued to the floor and the head facing down, between the upper limbs and in line with them. Look at your abdomen and stand in this position for 5-10 breathing cycles. It is important to be able to maintain your spine perfectly right!

High Lunge Pose

It is a dynamic posture, involves the whole body, and creates flexibility, stability, and toning for the legs, bottom, and upper body.

To create such a position, step forward with your right foot with a knee bend at 90 degrees with the thigh parallel to the ground. The leg left behind, prepare it as shown. Then he raises his hands above his head, palms facing each other. He presses on the back heel and stretches. Make sure you have your abdominal muscles and tight muscles. Stay in this position for 10 breaths.

Morning Stretches To Relieve Stiffness and Burn Fat

Some of my favorite morning stretches are outlined below. They can be performed 2-4 times in a row as soon as you get up, but if you don’t have time right in the morning, you can perform them any time of the day. Generally, I like to hold each pose for 30 seconds, focusing on my breath and relaxing deeply into each pose. You can take your time in each posture, or you can perform it like a flow instead.
Whatever method you choose, I’ve outlined the steps below so that you can enjoy the beautiful benefits of morning stretching.

Following the infographic above, I start with the first posture (top left corner) and go in sequence to the next in line (second posture from the top left corner and so on). The following instructions are for the left to right sequence of stretches.

1. Child’s Pose: Start by kneeling on the floor, and allow your big toes to touch. Fold your torso forward and allow your arms to either rest at your sides, or stretched out in front of you. Breathe deep here.

2. Standing Forward Bend: on an inhale, come up into standing position with your feet parallel and facing forward. Exhale and bend forward so that your palms touch the ground in front of you, bending your knees slightly if necessary.

3. Downward Dog: inhale and step both feet to the back of your mat, fingers spread wide and weight pressed firmly through your palms. Press the hips back and up, reaching the chest towards the thighs. Lift up through your tailbone to keep the spine straight and long. You can press your heels into the floor, feeling a stretch in the back of the legs.

4. Three Legged Dog: inhale and lift one leg, then lower with an exhale. Repeat on the other leg, inhaling with the lift and exhaling with the lower.

5. Lunge: inhale and step your left foot to the front of your mat, keeping your right leg as straight as possible. Your left leg will be bent, with your knee directly over your ankle. Hands are resting on either side of your left foot, and the head is facing up and looking forward.

6. Crescent Lunge: inhale and bring your arms up, palms together. Stay in the lunge position, and keeping your spine long and shoulders back, look upward.

7. Warrior II: exhale and bring your arms parallel to the floor. Inhale and turn the hips and shoulders towards the front and reach out through the fingertips. Turn and look at the left middle finger. Sink your hips down towards the floor, and reach the crown of the head up to lengthen the spine. Relax the shoulders down and back, pressing the chest forward.

8. Reverse Warrior: exhale and come into reverse warrior by bringing your right hand down to rest on the right leg. Inhale the left arm up towards the ceiling, and reach the fingers away from each other. Look straight ahead or up at the ceiling. Keep the left knee bent, pressing into the feet with the legs strong.

9. Triangle Pose: inhale and straighten your front left leg. Extend your left hand toward the front of the room, lowering it down toward your shin or ankle. If you’re more open, bring your left hand down to the floor on the inside or on the left foot. Reach your right fingertips towards the ceiling, opening up your chest while doing so. Bring your gaze up towards your right fingertips.

10. Plank: inhale and come down into a plank by bringing both hands and feet onto the floor. Engage the core and don’t extend the neck upkeep your gaze down toward the ground.

11. Upward Dog: inhale and lower your knees, then your chest and chin down to the mat (butt in the air). Bring your chest forward through your hands, and lift your upper body up, looking back. Thighs and bottom of the feet still touching the mat.

12. Cat & Cow: inhale and come to all fours. Inhale and let your belly drop down, while you lift your gaze and tailbone to the sky – do not crank the neck, let your eyes do the work. As you exhale, slowly tuck your chin towards the chest, lift your mid-back towards the sky and scoop your tailbone under. Repeat 6-10 times and rest.

By performing these stretches every day, you will start to feel stronger, and more toned as your body adjusts to the poses. Let me know in the comments below if you have a daily stretching routine of your own!



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Mesothelioma Master: Best Stretches Yoga Poses to Refresh Your Body And Mind and Extra Weight
Best Stretches Yoga Poses to Refresh Your Body And Mind and Extra Weight
Best morning stretches take only 12 minutes to complete, and can help you lose weight, Refresh Your Body And Mind and Extra Weight
Mesothelioma Master
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