Yoga Exercises to Relieve Muscle Tension
The more our muscles exert themselves
during the day, the more our body craves rest - but beyond a night's
sleep, there’s another way, full of benefits, to allow our body to
receive its dose of calm, and that’s through performing yoga exercises.
The following 8 yoga poses you’re about to discover might seem familiar
at first, but in fact, each one is presented here in a unique version
designed to relieve tired, tense, and sore muscles. So, if you regularly
engage in sports, perform strenuous physical activity, or simply feel
your muscles are exhausted, we recommend disconnecting from your
surroundings for the next few minutes and recharging with renewed energy
through the following poses.
Exercise 1: Squat for Ankle Strengthening (Ankle Strength Squat)
What’s the Benefit for the Muscles? The
movements in this pose help to slightly "lubricate" the ankle joints,
which tend to wear out due to intense physical activity or sports like
running. Additionally, they engage the gluteal muscles and the back of
the thigh, whose fitness is important and essential for our daily
functioning.
How to Perform? Start by standing with a
wide stance, with your feet pointing outward. Slightly bend your knees
into a squat position as shown above. Press your palms together and
bring them to the center of your chest - maintain as stable a stance as
possible. Lift your right ankle and then lower it back down, then lift
your left ankle and return it, and finally lift both ankles
simultaneously and return them to the ground. Ensure full contact of
each foot with the ground to avoid arch strain. Repeat the action 8
times.
Exercise 2: Calf, Hamstring, and Achilles Stretch with a Yoga Block
(Calf-Hamstring-Achilles Opener With Block)
What’s the Benefit for the Muscles? People
who spend most of their time standing need their muscles, especially
those in the lower body, to be strong enough to efficiently bear their
full body weight. This pose allows you to simultaneously release the
calf, hamstring, and Achilles tendon muscles while keeping them fit,
ensuring stable standing.
How to Perform? Start in a standing position and touch the yoga block
(or any stable object) with the ball of your right foot at a 45-degree
angle, with your heel securely on the ground. Step your left leg
slightly back and carefully bend your upper body forward along your
extended right leg, touching the ground. Hold this position for 60
seconds. Return to the starting point and perform the same action with
your left leg.
Exercise 3: Cat-Cow Pose with Crossed Knees (Cat-Cow With Knees Crossed)
What’s the Benefit for the Muscles? This
pose helps relieve significant pressure from the pelvic and lower back
areas, improving the spine’s daily functioning. It also slightly
releases the joints and provides rest to a worn-out body.
How to Perform? Start in a position where
your knees, toes, and palms are simultaneously touching the ground -
ensure your shoulders align with your hands, your hips align with your
knees, and your palms face the center of your body. Now cross your knees
by passing your left knee behind your right knee. Both knees should be
touching, and your feet should be apart - forming an X shape. Take a
deep breath, carefully arch your back, and lift your head upward (Cow
Pose). Then exhale while lowering your head toward the floor and gently
rounding your back (Cat Pose). Perform this action 20-30 times, then
repeat with the other leg.
Exercise 4: Child’s Pose on Toes (Child’s Pose on Toes)
What’s the Benefit for the Muscles? Every
time we stand, walk, or run, it’s ideal for our foot’s contact with the
ground to be correct and involve all possible parts. Pulling the toes
will allow you to widen the foot joint, release the pressure applied to
the arch during daily life, and ensure every step on the ground is
stable and healthy.
How to Perform? Start by sitting on both knees with an upright torso,
hands resting on your knees. Pull your toes toward the center of your
body and rest on them, lean your upper body forward while holding the
edges of the mat with your hands, and lightly touch your forehead to the
ground. Stretch your body by pulling your hips back and your hands
forward. Stay in this position for a few deep breaths and release.
Repeat the action 10 times.
Exercise 5: Quad-Psoas Wall Stretch (Quad-Psoas Wall Stretch)
What’s the Benefit for the Muscles? The
psoas muscle is one of the most important muscles in the body, often
called the "king of movement" - located deep in the upper body, it
connects the pelvis to the back and thighs, significantly affecting our
posture, range of motion, joint function, and core muscle activity.
Strengthening this muscle will improve anyone’s stance and is especially
crucial for athletes and those engaging in strenuous physical activity.
How to Perform? Start in a lunge position, with your right leg extended
forward and bent at a 90-degree angle, and your left knee placed at the
junction of the wall and floor, with the entire section from foot to
knee touching the wall (it’s recommended to use a mat or blanket between
the leg and the ground to avoid knee injury). Place your hands on your
right knee and push your hips forward. Then return your hips to their
original position. Repeat this action 4-5 times in a slow motion for
each leg.
Exercise 6: Shoulder Opener (Shoulder Opener)
What’s the Benefit for the Muscles? During
intense physical activity or sports, we need an especially large amount
of oxygen, and releasing pressure from the lung area can help improve
our breathing. This pose is an excellent way to "open" the chest
muscles.
How to Perform? Lie on a yoga mat face down, with your right elbow
resting beside you on the ground at a 90-degree angle. Turn your gaze to
the left and carefully roll your lower body to the right, lifting your
left leg and touching the ground to your right with your left foot. Stay
in this position for 5-10 breaths, then repeat the same action on the
other side.
Exercise 7: Tabletop Shin Self Massage Saw (Tabletop Shin Self Massage
Saw)
What’s the Benefit for the Muscles?
Spending too much time standing, especially during intense physical
activity, puts a heavy burden on the lower legs, and this pose will
allow you to improve blood flow and bring calm to that area.
How to Perform? Start in a position where your knees, toes, and palms
are simultaneously touching the ground - ensure your shoulders align
with your hands and your hips align with your knees. Place your right
shin bone on your left calf muscle and begin a "massage" by moving it
forward and backward while pressing. Repeat this action 3-5 times with
your right leg, then switch legs and perform it with your left leg.
Exercise 8: Yoga Toe Stretch (Yoga Toe Stretch)
What’s the Benefit for the Muscles? As
mentioned, the toes play an important role in maintaining our stable
stance, and their contribution increases when they can utilize most of
the surface they’re placed on. The action in this yoga exercise will
allow you to stretch your toes, helping them spread efficiently during
activity and slightly lubricating the ankle joints.
How to Perform? Sit on the floor in an "Eastern" seated position, lift
your right leg and cradle it at the calf with your right hand. Insert
the fingers of your left hand between the toes of your right foot and
begin a gentle circular motion of the ankle clockwise. Do this for a few
seconds, then perform the same action on your left leg.
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