15-Minute Stretching Routine to Reset Your Mind and Body

1
15-Minute Stretching Routine to Reset Your Mind
and Body
Bio link https//7pranayama-yoga.tumblr.com/
2
A 15-minute daily stretching routine can be a
little uncomfortable, but it doesnt have to be
painful. Regular body movements and stretching
exercises can increase your range of motion and
coordination, improve flexibility, reduce the
risk of injury, fatigue, pain, stiffness, and
improve mental well-being. This is the time where
you feel a little lighter, less foggy, and even
more, energized as you focus on the breath. Even
though we know the benefits of stretching, but
few of us are able to incorporate it in the right
way and regular routine. Stretching is especially
recommended for warm-up before exercise.
Stretching loosens and warms up the muscles,
making them easier to expand.
3
Mental and Physical Benefits of Stretching
Exercise
While stretching the body regularly creates a
physical reset, stretching in particular also
provides positive mental benefits. Lets know-how
stretching routine positively reset your body and
mind
4

• Improves your flexibility and mobility.
• Loosen the muscles and increase the range of
  motion.
• Lower the risk of injuries.
• Stretches out your hips, pelvis, thighs, and
  spine.
• Resets your nervous system.
• Opens your hips, chests, and lungs.
• Improves blood circulation.
• Increase stamina.
• Focuses on your awareness.
• Reduces pain chronic conditions and promotes
  feelings of relaxation.
• Relieves stress, fatigue, and anxiety and
  increases concentration.

5
A 15-minute Full-Body Stretching Exercises for
Beginners
Try adding the stretches exercises for
flexibility into your routine to help improve
mobility, relieve muscle tension, and improve
mental well-beingso that you can move live life
more freely.
Standing Forward Stretch (Uttanasana) Most
effective - for neck, back, calf muscles, and
legs. Stand straight with your feet about 12
inches apart. Soften your body and slowly lean
forward while keeping your head close to the
floor. While exhaling, keep the head, neck, and
shoulders relaxed. Place your hands behind your
feet. Hold this posture for about 30 seconds. If
desired, repeat again for 30 seconds.
6
Downward-Facing Stretch (Adho Mukha
Svanasana) Most effective - for the torso, legs,
core, back, arm, shoulder, hips, and hands. Bend
your knees and sit down. Keep both hands on the
ground. Now stand on both hands and knees. With
the emphasis on your palms and toes, lift your
hips and keep your elbows and knees straight. In
this pose, you will feel a stretch in the back of
your legs. Stretching the arms and back, bring
the head towards the ground. Feel the stretch in
the chest and arms. You must make sure that in
this phase your body is becoming like an inverted
V. Focus your eyes on the navel. Stay in this
position for some time or 40 seconds and Exhale
and repeat if desired. come back to your starting
position.
7
Butterfly Stretch (Titliasana) Most effective -
for hips, back, and thighs. Sit with your back
straight and your feet on the floor in front of
you. Now draw the feet towards you and bend your
knees. Join the soles of your feet with each
other, just like when you greet someone with your
hands together. Now place your hands on the toes.
After this, push your upper body forward and keep
your knees close to the floor. Keep this stretch
for about two minutes.
8
Cobra Stretch (Bhujangasana) Most effective -
For back, neck, glutes, and arms. To do this
stretch, lie on your stomach and stretch your
back. First Lie down on your stomach. Keep your
arms at your sides and turn your head to one
side Thats all you have to do for this
exercise. after a few seconds, move your arms so
theyre still at your side, but youll have a
balance on your forearms. Keeping your elbows and
forearms together, slightly raise the upper half
of your body like a cobra. While doing this,
breathing slowly, stay in this position for one
minute. Repeat this 3 times to get more stretches.
9
Low Lunge Stretch (Anjaneyasana) Most effective
Spinal muscles, hamstrings, quadriceps, and
piriformis. Spread both the legs away from each
other. Now sit with the toes of the right leg
bent at the outside of the knee. After this,
while inhaling, move both your hands together
above the head, and while exhaling try to bend
your upper body behind the back. Remain in this
posture for some time or 30 to 60 seconds and
then gradually become normal. Now repeat this
stretch from the opposite side. For more body
flexibility repeat these poses 3 times.
10
Conclusion It is beneficial to include
stretching exercises in your daily routine. It is
very beneficial for keeping your body and mind
healthy and functioning. And It will stimulate
your organs, brain, muscles, and focus, giving
you a fast boost for the day. Source
link https//7pranayama-yoga.tumblr.com