13 Best Yoga Stretches to Do Every Day to Ease Stiffness and Pain

13 Best Yoga Stretches to Do Every Day to Ease Stiffness and Pain:-When it comes to alleviating stiffness and discomfort in various sections of your body, incorporating yoga poses into your daily practice can be of tremendous benefit.

13 Best Yoga Stretches to Do Every Day to Ease Stiffness and Pain



You can perform any one of the following thirteen yoga stretches on a daily basis:



1. Child’s Pose (Balasana): 

How to Do Child's Pose (Balasana)

  • The spine, hips, and thighs can all benefit from this mild stretch, which helps to lengthen and relax them.
  • Beginning on your hands and knees, sit back on your heels with your arms extended in front of you and your forehead resting on the mat.
  • Maintain this position for a few repetitions.



2. Downward Facing Dog (Adho Mukha Svanasana):

How To Do Downward Facing Dog Pose - Yoga by Karina

  • The entire back of the body, including the spine, hamstrings, calves, and shoulders, is stretched out when performing the Downward Dog pose.
  • Begin by getting down on your hands and knees, and then lift your hips up and backwards, creating an inverted V shape with your body during this exercise.



3. Cat-Cow Stretch (Marjaryasana-Bitilasana):

How to Do Cat-Cow Stretch (Chakravakasana)

  • Warming up the spine and increasing flexibility are both benefits of this dynamic stretch.
  • With your hands and knees, begin in the cow pose, which involves arching your back upward on an inhale, and then rounding your back on an exhale, which is the cat stance.



4. Standing Forward Fold (Uttanasana):

Do These Yoga Poses Every Day | Easy yoga workouts, Yoga poses, Yoga  postures

  • The back, hamstrings, and calves all feel relieved of stress as a result of this stretch.
  • Assume a standing position with your feet hip-width apart, then tilt forward at the hips to fold forward, allowing your upper body to hang relaxed.



5. Seated Forward Bend (Paschimottanasana):

Standard Moves — Paschimottanasana, Seated Forward Bend, Arianne...

  • In particular, the spine, hamstrings, and calves are stretched out by this pose, which also stretches the entire back body.
  • Seated on the floor with your legs stretched out in front of you, fold forward from the hips and reach for your feet or shins.
  • Repeat this exercise a few times.



6. Low Lunge (Anjaneyasana):

Your Complete Guide to Starting an At-Home Yoga Practice: Low Lunge | Home  yoga practice, Essential yoga poses, Yoga poses

  • While performing this stretch, the hip flexors, quadriceps, and groyne muscles are all opened up.
  • With one foot front and the other knee on the ground, begin in a lunge stance.
  • Next, sink your hips down and forward as you continue to perform the exercise.



Also Read:-Autumnal Pear And Balsamic Risotto Recipe- Learn Like a Pro



7. Pigeon Pose (Eka Pada Rajakapotasana): 

How to Do Pigeon Pose (Eka Pada Rajakapotasana)

  • The hip flexors, piriformis, and glute muscles are all stretched to a significant degree by the pigeon stance.
  • To begin, assume a lunge stance.
  • Next, bring your front knee towards the wrist on the opposite side of your body.
  • Meanwhile, bring your back knee and shin down to the ground while extending your back leg behind you.



8. Cobra Pose (Bhujangasana):

  • Stretching the spine and opening up the chest and shoulders are two benefits of the cobra stance.
  • Position yourself so that you are lying on your back on the mat.
  • Next, press your hands into the ground and lift your chest up while maintaining your elbows close to your waist.


9. Thread the Needle: 

  • Specifically focusing on the shoulders and upper back, this stretch helps to alleviate tension while also enhancing mobility.
  • You should begin by getting down on your hands and knees.
  • Next, you should lower your shoulder and temple to the ground by threading one arm under the other arm.



10. Bridge Pose (Setu Bandhasana): 

  • The spine, chest, neck, and hip flexors are all stretched. Additionally, the back and glute muscles are strengthened via the practice of bridge position.
  • First, you should lie on your back with your knees bent and your feet hip-width apart.
  • Next, you should lift your hips towards the ceiling while simultaneously pressing onto your feet and arms.


11. Supine Spinal Twist:

  • Through the use of this twist, the spine is stretched, and tension in the back muscles is released.
  • When you are lying on your back with your arms stretched to the sides, bring one knee closer to your chest and across your body.
  • Then, twist your body so that you are looking over the shoulder of the opposite side.



12. Happy Baby Pose (Ananda Balasana):

  • This mild stretch opens up the hips and the inner thighs, which helps to relieve tension and promotes relaxation.
  • Position yourself so that you are lying on your back.
  • Bring your knees into your chest and then hold the outsides of your feet. Bring your knees closer to your armpits.


13. Corpse Pose (Savasana): 

  • In Savasana, the body is able to completely relax and incorporate the advantages that your practice has brought about.
  • Place yourself on your back with your legs stretched out and your arms by your sides, palms facing up.
  • Close your eyes and concentrate on taking slow, deep breaths in a rhythmic pattern.




  1. Do not forget to pay attention to your body and never try to force yourself into any kind of stretch.
  2. Maintain each pose for approximately thirty seconds to one minute, breathing deeply and evenly during the entire process.
  3. As you continue to practise these yoga stretches, you will notice that they help ease stiffness and soreness, leaving you feeling more flexible, balanced, and relaxed.


If you like this article about 13 Best Yoga Stretches to Do Every Day to Ease Stiffness and Pain. Please share this article with your friends and family members.




    Jasmine Gomez is the Wishes Editor at Birthday Stock, where she cover the best wishes, quotes across family, friends and more. When she's not writing for a living, she enjoys karaoke and dining out more than she cares to admit. Who we are and how we work. We currently have seven trained editors working in our office to produce top-notch content that you can rely on. All articles are published according to the four-eyes principle: After completion of the raw version, the texts are checked by (at least) one other editor for orthographic and content accuracy.

1 thought on “13 Best Yoga Stretches to Do Every Day to Ease Stiffness and Pain”

  1. Last five images or gif were missing and that was the only day part. Images or gif are very important for yoga poses or any exercise for that matter.


Leave a Comment