Yoga remains one of the most accessible ways to maintain strength, flexibility and balance, even as one ages. A simple routine of six yoga stretches has recently gained attention for its ability to tone the body, improve posture and enhance overall well-being. These stretches are also endorsed by a popular wellness personality who credits them for maintaining agility and strength.
1. Cat-Cow Stretch
This dynamic spinal movement gently warms up the back and relieves stiffness.
Benefits: It improves spinal flexibility, releases tension in the neck and shoulders, and stimulates abdominal organs.
How to do: Start on hands and knees. Inhale to lift the chest and tailbone, exhale to round the spine. Repeat slowly for 8 to 10 cycles.
A foundational yoga pose that stretches the entire back of the body.
Benefits: It lengthens hamstrings, calves and spine while strengthening arms and shoulders.
How to do: From hands and knees, lift the hips up and back to form an inverted V shape. Press palms firmly into the mat and hold for up to one minute with deep breaths.
3. Low Lunge (Anjaneyasana)
An excellent hip-opening stretch that strengthens the legs.
Benefits: It releases tight hip flexors, tones the thighs and enhances balance.
How to do: Step one foot forward so that the knee is above the ankle, drop the other knee to the floor and raise both arms overhead. Hold for 20 to 30 seconds on each side.
4. Seated Forward Fold (Paschimottanasana)
A gentle yet powerful pose to stretch the entire back side of the body.
Benefits: It lengthens the hamstrings and spine, calms the mind and aids digestion.
How to do: Sit with legs extended. Inhale to lengthen the spine, then exhale to fold forward from the hips, keeping the back straight. Hold for 30 to 60 seconds.
5. Bridge Pose (Setu Bandha Sarvangasana)
A strengthening and heart-opening posture that supports spinal health.
Benefits: It strengthens the glutes and core, opens the chest and stimulates the thyroid gland.
How to do: Lie on your back with knees bent and feet flat. Press into your feet, lift your hips and clasp your hands beneath you. Hold for 30 to 60 seconds, breathing steadily.
6. Corpse Pose (Savasana)
The ultimate restorative posture to conclude any yoga session.
Benefits: It relaxes the body, reduces fatigue, balances heart rate and soothes the nervous system.
How to do: Lie on your back, legs slightly apart, arms by your sides with palms facing upward. Close your eyes and breathe naturally for at least five minutes.
Why These Stretches Work
These six stretches enhance muscle elasticity, improve blood circulation and maintain joint mobility. Regular practice helps strengthen the core, correct posture and calm the mind through controlled breathing. They also aid in stress reduction by activating the parasympathetic nervous system, which restores balance and focus.
Tips for Safe Practice
Practise these stretches on a yoga mat or firm surface, moving slowly and consciously. Avoid forcing the body into deep stretches. Warm up lightly before starting, maintain deep breathing and conclude the sequence with relaxation in Savasana.
These six yoga stretches promote flexibility, strength and inner calm for people of all ages. Practised regularly, they can improve posture, relieve stiffness and support long-term physical and mental well-being.
Manji Rawat is the Features Editor at VUK, curating in-depth stories that bring out the cultural, social, and human side of news. With a keen eye for detail and a flair for storytelling, Manji highlights voices and perspectives that often go unheard. From lifestyle and arts to community profiles and long-form explorations, the features desk under his editorship aims to inform, inspire, and connect readers with narratives beyond the headlines.
