Simple & easy stretch that you can do it everyday!

Ever since I started my YTT training, I’ve never fully understood the importance of stretching. I only know that it has some of the benefits for a short term period. So I only stretch before and after working out or on days which I’m feeling sore or aching in some parts of my body. And also I am always prone to neck, shoulders and lower back ache because I am an office worker, I do sit down in my chair and face the computer everyday.

But now that I know the importance of it and the benefits for it based on a long term basis, I’ve actually implemented some simple asanas or stretching exercises that I do almost everyday.

Why? It’s because ….
  1. Increase the range of motion of our joints and posture
  2. Improves blood circulation
  3. Reducing the tension of our muscles
  4. Reducing soreness after working out
  5. Enhance our flexibility and athletic performance
  6. Lowers our heart rate which reduces strain on your heart and causes your blood pressure to become more consistent
  7. Reduce stress
  8. Some asanas also help to massage our organs, helping them to function even better
And so on …..

So below are some of my favorite asanas or stretching exercises that I like to do everyday (hold for about 30s to 1min) per side per pose when I’m at home or anywhere indoors that are convenient. It’s so easy and simple that you can even do it on the bed before you sleep or when you wake up
  • Stimulates the liver, kidneys and our digestive system
  • Stretching your hamstrings, calves, and hips
  • Relieves stress, headache and insomnia


Paschimottanasana B
  • Stimulates the liver, kidneys and our digestive system
  • Stretching your hamstrings, calves, and hips
  • Relieves stress, headache and insomnia
Cat (inhale) Cow (exhale)
  • Improving posture, balance, spine mobility
  • Reducing back pain, stress
Low Lunge to Half Splits
  • Stretching our hips, hamstrings, quadriceps and calves muscles
Cobra Pose
  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
Revolved Seated Side Angle Stretch
(especially great for people that are sitting down all day. It can even reduce our love handles)
  • Stretches hamstrings, inner thighs, hip joints, upper back, oblique and flank (love handles) muscles
  • Opens up our chest, shoulder and upper back
  • Toned up and massage our abdomen and internal organs
Prone Lying/Standing Shoulder & Chest Stretch
  • Improving our rotator calf mobility
  • Stretching our rotator calf, arms and chest
Supine Spinal Twist Pose
  • Stretching side muscles of body, lower back, abductors of the top leg, obliques and the chest muscles
  • Maintains spinal mobility, organs, inhibits lower back pain and improves room for breathing


Pawan Muktasana
  • Strengthen our abdominal muscles and reduce belly fat
  • Massage our intestines and other abdominal organs as it stimulates our digestion and relieving constipation
  • Strengthens our buttocks and spine
  • Relieving lower back pain
Legs Up the Wall Pose 
  • Regulates blood flow and
  • Reducing menstrual cramps
  • Stretches the back of the neck, front torso, and back of the legs
  • Relieves lower back pain
  • Relaxing your mind body and your pelvic muscles
You may also add in Pigeon Pose, Downward facing dog or any other pose that you like.
In the Office
  • Neck Rotation
  • Hips Circumduction
  • Tree Pose with Side stretching
  • Shoulders Rotation
  • Wall Slides
  • Prone Standing Shoulder & Chest Stretch
  • Tadasana with slight back bend
  • Chair against the wall
  • Seated Cat Cow / Cat Cow against the wall
  • Seated Uttanasana