Preparation for Tendon Stretching

March 2, 2010

Some basic stretches that help loosen the body in preparation for yoga practice are:


Neck roll - move neck from side to side in gentle semi-circular motion


Shoulder roll - rotate shoulders back and forth, connect elbows from behind


Knee roll - feet together, gently bend knees and rotate left and right


Wrist roll - flex wrists up, down, sideways; stretch, fold fingers into fist, release


Thigh flex - cross left thigh over right, turn upper body to left; reverse sides


Ankle flex - move ankles up, down, sideways; stand on toes, then on heels


Side stretch - heels together, toes apart, arms overhead; sway torso sideways


Back stretch - hands on buttocks, knees together, inhale deep and lean head way back


Forward stretch - hands on hips, knees slightly apart, exhale fully, fold from hip


Body balance - twine fingers, turn palms out, raise arms high, stand on tiptoe

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