A Bit of a Stretch

You've probably heard some interesting yoga pose names before—cobra, pigeon or cat-cow. You might have even avoided yoga because you don't think you're flexible enough. While yoga for beginners may seem a bit intimidating, here's the good news - many beginning poses are just stretches.

Stretching is a form of exercise that can be done anywhere and requires no equipment or gym memberships. It can help you build strength, become more flexible and improve your metabolism. Research also shows yoga can improve conditions such as respiratory illness, type 2 diabetes, multiple sclerosis, high blood pressure, arthritis, anxiety, depression and chronic pain.

Yoga also busts belly fat because stretching reduces stress. Cortisol, the stress hormone, has been linked to abdominal fat, decreased muscle mass, and cravings for fatty foods and sugar. However, yoga practitioners and frequent stretchers report fewer cravings while experiencing more mindful eating, improved mood and higher self-esteem. The participants in the study also said weight loss was easier with yoga than with other methods they had tried before.

A recent study followed patients who practiced 90 minutes of yoga twice a week for 12 weeks. The group that did yoga experienced a significant decrease in abdominal circumference and waist-to-hip ratio compared to non-practitioners. Stretching is also linked to better sleep and reducing smoking and alcohol habits.

Are you interested in trying a new routine? If so, don't be intimidated. There are classes, video tutorials and apps that can guide you. Until then, here are four basic moves to help you get started.

1. The forward fold (Uttanasana) stretches the hips, hamstrings and lower back–especially if you have a sedentary job. It can also improve digestion, reduce stress and ease headache symptoms.

2. Warrior II (Virabhadrasana II) stretches your hips, groins and shoulders but can also energize tired limbs. Practicing it can even improve your balance.

3. Child's pose (Balasana) stretches your spine, thighs, hips, and ankles. It can also reduce anxiety increase blood circulation and aid digestion.

4. Bridge pose (Setu Bandha Sarvangasana) stretches the chest, neck, spine and hips, but it can also help counteract the effects of slouching. It strengthens the back, glutes, and hamstrings while alleviating symptoms of stress, menopause and backaches.

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