by Michelle Homan

Created on: September 16, 2010

Yoga practice stretches various aspects of a person’s physical and mental abilities.  In addition to focusing on proper form of challenging poses, safely stretching the physical body during these poses is critical.  When stretching during yoga, utilize these tips for safe yoga stretching.

Warm Muscles

It is a fact that warm muscles are able to stretch with more ease than cold muscles.  As most yoga students are not going to go for a warm up jog before class (although that would be effective), getting to class at least 10 minutes early will provide sufficient time to warm up.  While waiting for class to begin, gently stretch large muscle groups such as the hamstrings and quadriceps.  Also stretch areas that will be critical to poses during practice such as the inner thighs, hips, and groin areas.  Warm up stretching before actual practice will help poses be performed deeply and with more ease.

Additionally, the temperature of the room will affect muscle warmth.  If the room is cold (and it’s usually not for this reason), muscles will be cold and not conducive to stretching.  Compression shorts or yoga pants may keep the muscles warm.  Also, new classes such as Bikram (hot) yoga and less intensive warm yoga classes heat the room to above average temperatures providing instant warmth for muscles.

Safe Poses

Just because the instructor and ninety percent of the class are performing an advanced pose does not mean it is required.  Only the individual person can recognize when a pose is too advanced.  Typically, if an instructor is leading the class into an advanced pose, they also show a less advanced variation or even the beginner pose.  Do not be embarrassed to play it safe.  When practicing yoga, never push to a point of extreme discomfort or pain. 

Props

Yoga props, such as blocks and straps, should be available for use at yoga studios (they are also sold in many sporting goods stores).  These props provide physical assistance for certain poses.  Blocks can serve as a place to rest the hands when the floor cannot be reached, and straps can aid in reaching the feet if they cannot be reached with the hands.  Correctly utilizing these props at the right times will lead to safe yoga stretching and increased flexibility in classes to come.

Safe yoga stretching is an important facet of the overall yoga experience.  Utilizing these simple tips will help provide a safe and enjoyable yoga practice.

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