The Best Naked Yoga Stretches For The Entire Body
Flexibility. We’ve all heard that it’s important for our health. Whether it’s to help us relieve pain, avoid injury, improve our posture, or maintain mobility and balance as we age, we know that flexibility has a variety of proven benefits. But unfortunately, it’s not something most of us can so easily come by within modern society, without some consistent work (and a little discomfort). According to recent studies, Americans of all age groups have become more sedentary in the last 20 years, thanks in large part to our transition towards more technology-focused work and leisure. On average, we're all spending more time hunched over devices, whether it’s from working at a desk job or playing games on our phones or computers during our free time. This increasingly sedentary lifestyle can wreak havoc on our flexibility, which can lead to increased pain, accidents, and injuries.
“Naked Yoga can be a fun and easy way to increase your flexibility over time, and can be done from the comfort of your own home.”
So, what now? It’s clear that increasing flexibility has benefits, but for most of us, the discomfort and hassle of stretching can be a huge hurdle to creating a consistent habit of it. Luckily, Naked Yoga can be a fun and easy way to increase your flexibility over time, and can be done from the comfort of your own home! It combines the benefits of Naked Yoga with the benefits of stretching, making it a win-win for achieving your health and fitness goals. We all have different problem areas, whether it’s our neck, shoulders, back, hips, or legs. Here are the best Naked Yoga Stretches to increase flexibility in each area of the body:
Neck & Shoulders
The neck and shoulders are especially vulnerable to pain and tension caused by our modern lifestyles. Even if you don't work at a desk, spending several hours per day slumped over your smartphone can cause poor posture, which often leads to tension and shortening of the neck and shoulder muscles.
Eagle Arms Pose
This pose is great for stretching the deltoid and trapezius muscles, as well as the upper back.
Wide-Legged Forward Bend C
This asana works wonders for opening up the front of the shoulders and stretching the trapezius muscles. Allowing the head to drop in an inverted position also helps to release the neck muscles. If you can't yet interlace your fingers behind your back, you can use a yoga strap or a towel for support.
Reverse Prayer
A more advanced shoulder stretch, this pose is extremely opening for the entire shoulder socket and muscles leading up to the neck area. If you can't yet achieve a full prayer behind your back, you can grab a hold of both elbows or wrists behind you.
Upper & Lower Back
Cat & Cow
When done together, this series of 2 asanas warms up and softens the entire back and spine. It's incredibly gentle and perfect for beginners and experts alike.
Revolved Abdomen Pose
An excellent pose to stretch and release the lower back. If you area tight in this area, you can use a yoga block under your knees or between the thighs for support.
Thread The Needle
An excellent beginner-friendly twist for stretching the upper back.
Hips & Groin
Child’s Pose
This incredibly gentle, beginner-friendly pose is an excellent hip-opener. If you are extra tight in the hips, you can place a yoga block under your glutes for support in this pose.
Crescent Pose/Anjaneyasana
This asana is extremely effective in stretching and strengthening the hip flexors, and has several variations depending on your current flexibility level.
Pigeon or Reclined Pigeon
Deeply stretches both inner and outer muscles of hips and groin area.
Hamstrings & Calves
Downward Dog
This foundational asana is not only one of the most commonly used poses in yoga, but it is also one of the best for stretching the hamstrings and calves at the same time. You can come up onto your toes and keep the knees bent, working towards straight legs and placing your heels on the ground as you increase your flexibility.
Half Split
This pose is extremely effective in stretching the hamstrings, and when done with a flexed foot is great for stretching the calves as well.
Seated Forward Bend
This beginner-friendly pose is an excellent way to simultaneously stretch the hamstrings and calves, and is a low-impact alternative to a standing forward bend.
Chest & Abdomen
Bow Pose
This intermediate pose has several beginner-friendly variations, and is an excellent chest opener and front-body stretch.
Puppy Pose
Another excellent chest opener, this intermediate pose can be made beginner-friendly with the use of yoga blocks under the hands or elbows.
Upward Facing Dog
Another foundational yoga pose, this easy asana is perfect for stretching the chest and lower belly.
Need some additional help and motivation?
Check out our flexibility-focused guided Naked Yoga programs. We’ll see you on the mat!
