Flexibility and Gentle Stretches for Body Relief
Stiffness and tension do not have to be your daily reality. Whether you are navigating pregnancy or just need to open up tight muscles, these simple, guided stretches help you find space and ease in your body.
The runner's lunge, or Ashwa Sanchalan, is a deep stretch for the hips and thighs. We modify this pose to be gentle and supportive, helping to release tension held in the lower body.
Bhujang Asan, or Cobra Pose, is a gentle backbend that helps to open the chest and strengthen the spine. I teach a modified version that avoids any pressure on the belly.
This is Gomukhasan, or Cow Face Pose, focusing on the arm bind. It's an intense and effective stretch for opening tight shoulders and improving posture.
A deep forward bend in Baddha Konasana, or Bound Angle Pose. This posture releases the inner thighs and lower back, and we use props to make it restorative and comfortable.
The Extended Side Angle Pose, or Utthita Parsvakonasana, provides a wonderful stretch from the heel all the way to the fingertips, creating length and space in the torso.
The Child's Pose is a moment of surrender. It gently stretches the hips and back while calming the nervous system, making it a perfect resting pose between sequences.
Garudasana, or Eagle Pose, shown here in a seated variation. This pose is excellent for stretching the shoulders and upper back while also opening the hip joints.
About this collection
I teach these stretches using props like cushions and belts, not just a mat. Whether it is hip tightness from sitting or back pain during pregnancy, we focus on safe modifications like the wide-stance Downward Dog so you never feel strained or overextended.
My approach to flexibility is not about forcing your body into shapes, but about gently coaxing it to open up. In these sessions, we work through specific areas where tension likes to hide. For the shoulders, we practice Gomukhasana (Cow Face Pose) to release the knots that build up from desk work or carrying a baby. For the hips, we utilize Baddha Konasana (Bound Angle Pose) to create necessary space.
We also prioritize spinal health with Marjari Asan (Cat-Cow), which is excellent for maintaining flexibility as your body changes. If you are practicing during pregnancy, we modify every movement. This means wide stances for stability and using chairs or bolsters for support.
My studio in Sector 28, Noida, is set up for personal attention. We keep batch sizes small, usually 4 to 8 people, so I can ensure your alignment is safe. If you cannot make it to the studio, I teach the same techniques live online, where I can still watch your form and give you verbal corrections. You do not need to be flexible to start. You just need to show up and be willing to move with your breath.
Meenakshi Shah
I am Meenakshi. At 70, I know that your body changes every single day, and I am here to help you work with those changes, not against them. My classes are about finding your own comfortable pace and building a practice that lasts a lifetime.
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