How to Stretch After a Yoga Class

Yoga is a physically demanding activity that works and strengthens all your major muscle groups. To prevent injury, proper stretching and form is required before during and after yoga. While your yoga instructor will probably include a cool down, follow these simple steps to stretch after yoga class and prevent soreness and injury.

Instructions

Difficulty: Moderate

1. Allow your breathing and heart rate to return to normal before beginning after-yoga stretching.
2. Lie comfortably on your back and let your head rest on the floor. Slowly pull your right leg toward your chest, keeping the knee only slightly bent and hold for 20 to 30 seconds. Repeat the stretch for your left leg.
3. Lower your legs to the floor and bend your knees. Drop both knees over to the right side keeping your back and head flat against the floor. Extend your left arm out to stretch the back. Repeat on the left side.
4. Sit in an upright position. Bend your legs and sit so your feet are facing each other and knees are facing out. Hold your feet and slowly bend forward to stretch your lower back and legs.
5. Extend your legs out straight in a "V" position. Slowly bend forward toward your right foot, grasping it if you can. Hold the position for 20 to 30 seconds to stretch your legs. Repeat the stretch on the left side.
6. Stand and raise your arms toward the ceiling. Clasp your fingers together and stretch your arms and shoulders. Lean to the left and to the right to stretch your obliques.