Full Body Yoga Exercise: Try These Simple Poses to Improve Your Flexibility!

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


4 min read

Key Takeaways

  • Calf stretches and leg swings are whole body stretches you can try
  • Do diaphragmatic pursed lip breathing to increase lung capacity
  • Plank and the pigeon pose are great exercises for sexual health

Doing a full-body yoga exercise is beneficial for your health as it increases your mobility and body flexibility. Though yoga can be quite challenging, it energizes and rejuvenates your body. With it, you can increase your focus and ground yourself too. Be it body stretches or exercises to increase lung capacity, you can build your core muscles and enhance your mental well-being with yoga workouts. Here are a few simple full-body yoga exercises to strengthen your body.

Additional read: Morning Exercise at Home: 5 Top Exercises to Brighten Your Day!

Do Whole Body Stretches to Minimize Muscle Stiffness

A full-body stretch needs to target at least one main muscle in your body. Depending on stiffness of your muscles, you can plan to include these stretches in your exercise routine. Some of the common body stretches that you can try out are:

  • Calf stretch
  • Leg swings
  • Hamstring stretch
  • Glute stretch
  • Upper back stretch
  • Neck circles

If you experience tightness in you calves, then calf stretch is the thing for you. Place your hands on the back of a chair and try bending your front knee towards the chair. Ensure that your back knee is in a straight position while only your front knee bends forward. Stay in this position for 30 seconds and repeat the same on other side. As you do this, you can feel your calf muscles being stretched.

To stretch your inner thigh and hip muscles, you can do leg swings. Stand with your feet apart and balance yourself on your left leg. While doing this, start swinging your right leg in front of the body. Do this for a few counts and continue the same on the other side.

Next, try a hamstring stretch in a seated position. Sit in a comfortable way and keep one leg straight. Place the other foot on the inner thigh of this leg. Keep your back straight and try leaning forward to touch your toes. You may feel a stretch at the bag of the extended leg. Stay in this position for 30 seconds and repeat the exercise on the other side.

Full body Exercises

Improve Your Upper Body’s Flexibility with a Chest Stretch Exercise

Chest stretch exercises improve flexibility in your shoulders and increase your range of motion. When doing behind-the-back elbow-to-elbow grip, you can either sit or stand. Keep your arms on the side and your shoulders away from the ears. Try broadening your chest by squeezing your shoulder blades together. Keep your arms at the back and hold your elbows.

For an above-the-head stretch, interlock fingers your fingers and keeps your arms above the head. Bend your elbows while doing this. Ensure that your shoulders are relaxed and down. Start moving your elbows backwards by squeezing your shoulder blades together.

Increase Lung Capacity with Simple Breathing Exercises

These simple breathing exercises for lungs are perfect exercises for a COVID survivor. Doing these exercises increases your lung capacity and function, especially after you have recovered from COVID-19 [1]. The most common exercises are diaphragmatic and pursed-lips breathing exercises. Diaphragmatic breathing is also called the belly breathing exercise.

Follow these simple steps to do this exercise.

  • Step 1: Sit or lie down comfortably and relax your shoulders
  • Step 2: Keep one hand on your chest and the other on your belly
  • Step 3: Slowly inhale through your nose and let air move into abdomen
  • Step 4: Feel your stomach moving out while doing this
  • Step 5: Exhale for few seconds and press your abdomen

Pursed lip breathing is done by inhaling slowly through your nostrils. Pout your lips and try breathing out through these pursed lips. Relax and repeat the whole process again.

Additional read: 6 Crucial Breathing Exercises for a COVID Survivor to Increase Lung Capacity

Boost your sexual health with these exercises

A few exercises for sexual health improvement include the following [2]:

  • Plank
  • Glute bridge
  • Jump squats
  • Pushups
  • Kegels
  • Pigeon pose

Doing a plank increases your core strength. Keep your feet close and stay in push-up position. Then, drop your elbows and keep your toes grounded to the floor. Keep your core tight with your neck and head aligned in a straight line. Hold it for a few seconds and then relax.

To increase your stamina, try including jump squats in your workout regime. Stand with your feet apart and squat down. Keep your arms in front when squatting. Jump and push your arms to the sides. When your feet touch the ground, change into a squatting position. Repeat this for a few counts and relax.

Including these exercises in your daily routine can improve your overall health and range of motion. Be consistent and try to focus on stretches targeting different muscles. Exercising frequently improves your lung health as well. However, it is important to consume a nutritious diet and avoid habits that can take a toll on your health. If you are facing any health issues, connect to reputed specialists on Bajaj Finserv Health. Book an appointment at the earliest and address your health concerns right away.

Published on 30 Nov 2021Last updated on 13 Apr 2023
  1. http://rc.rcjournal.com/content/64/2/136.short
  2. https://www.sciencedirect.com/science/article/abs/pii/S2050052118300180

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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