We have to admit, it used to bug us when people referred to Yoga as “just stretching.”
We immediately wanted to give them a lesson in Yoga philosophy, the energetic body, and tell them how Yoga was much more than just the physical practice.
However, in honesty, there is of course an element of stretching to Yoga, and there’s a lot more to stretching than you might think!
Our new Wednesday (7:45pm) and Friday evening (6:15pm) STRETCH classes are the perfect opportunity to explore the physical movements of deep stretching, plus learn a little about breathing, mindfulness, meditation and more.
Our STRETCH classes are based on the practice and principles of YIN YOGA (see blog post about Yin here).
Taught by Studio Owner and fully qualified Yin Yoga Teacher, Karine, you will experience a carefully curated practice, usually based on Traditional Chinese Medicine, the current season, specific areas / parts of the body.
Expect a calm and centered class with lots of props to support your body during longer held shapes.
Shapes will be held for 1-3 minutes, to allow you time to find your edge.
Friday evenings 6:15PM STRETCH & REST practice is a super serene sensory experience (try saying that quickly 5 times)!
Think a candlelit room, ambient music including Koshi chimes, YB massage oils, and all ending in a loooong relaxation. Total bliss!
Keep reading for more information about stretching and how it can be of huge benefit to everyone!
What is Stretching?
Stretching is the act of deliberately elongating muscles or tendons to improve flexibility, range of motion, and much more.
Why is Stretching Important?
Stretching helps to:
Maintain or improve flexibility and joint mobility.
Reduce the risk of injury during physical activity.
Prepare the body for movement or help it recover afterward.
Promote better posture and muscle coordination.
Decrease muscle stiffness and improve circulation.
What Are the Benefits of Stretching?
Increased Flexibility – Helps you move more freely.
Improved Performance – Especially with dynamic stretching pre-exercise.
Injury Prevention – Looser muscles are less prone to strains and pulls.
Enhanced Recovery – Helps reduce muscle soreness post-workout.
Better Posture – Lengthening tight muscles supports spinal alignment.
Reduced Muscle Tension – Can relieve stress and improve relaxation.
Who Should Stretch?
EVERYONE!
Athletes and active individuals (runners, cyclists, dancers, etc.).
People with sedentary jobs (e.g., prolonged sitting causes tight hips/hamstrings).
Older adults – to maintain mobility and balance.
Anyone recovering from injuries or physical therapy.
Static and dynamic stretching
Both are important for flexibility and performance, but they serve different purposes.
STATIC STRETCHING
Holding a stretch in one position for a period of time without movement, to lengthen muscles, improve overall flexibility and can be used as a cool down after active exercise.
BENEFITS:
Reduces muscle tension and stiffness.
Enhances long-term flexibility.
Helps with relaxation and recovery.
Increased blood and energy (Chi) flow through the body.
DYNAMIC STRETCHING
Moving a joint or muscle through its full range of motion in a controlled, often repetitive way to warm up the body and prepare the body for further movement.
BENEFITS:
Boosts circulation and heart rate.
Primes muscles and nervous system.
Improves mobility and performance.
Reduces risk of injury during exercise.
Interested in a more dynamic approach to stretching?
Try Monday (6:15pm) and Wednesday (7:30am) Mat Pilates.
Stretching for Runners
Runners benefit from both dynamic and static stretching, pre and post run.
Key muscles to target:
Hamstrings
Quads
Calves
Hip flexors
Glutes
Stretching for Cyclists
Cycling can cause tightness in specific areas due to the forward-leaning posture and repetitive motion.
Both static and dynamic stretching can help with performance and recovery.
Key muscles to stretch:
Quads
Hip flexors
Hamstrings
Glutes
Lower back
Chest and shoulders (from being hunched over handlebars)
Why IS STRETCHING IMPORTANT FOR Men?
Stretching is vital for everyone, but there are specific reasons why men in particular should prioritize it.
Due to biological, lifestyle, and training differences, men often experience greater muscle tightness, reduced flexibility, and postural issues that make stretching even more crucial.
Men tend to have tighter muscles, testosterone promotes muscle mass, but often at the cost of flexibility. Areas like hamstrings, hips, and shoulders are typically tighter in men. Tight muscles can lead to injury, poor posture, and limited mobility.
Stretching activates the parasympathetic nervous system, which calms the body.
Many men benefit from the mental clarity and relaxation that come from slowing down and breathing during stretching.
BENEFITS OF STRETCHING FOR MEN:
Stretching increases range of motion.
Promotes better muscle activation.
Leads to more efficient movement.
Injury prevention.
Faster recovery (reduced lactic acid build up and increases blood flow).
Increased mental focus.
Stretching can reduce risk of:
Muscle strains
Tendon tears
Joint issues
Stretching can help:
Rounded shoulders
Tight hips
Forward head posture
Common Tight Areas in Men (that need stretching):
Hamstrings - Try standing or seated toe touch.
Hip Flexors - Try low lunge.
Chest - Try chest openers.
Shoulders - Try cross-body arm stretches, broken wings, puppy pose, chest opening with arms.
Calves - Try lunges, legs up a wall, leg in a strap.
Glutes - Try figure 4 or pigeon / swan.
Lower Back - Try child’s pose or spinal twists.
WHY IS STRETCHING SO IMPORTANT FOR WOMEN?
Stretching is important for everyone, but women can experience unique physical and lifestyle factors that make regular stretching especially beneficial. These include hormonal changes, pregnancy, posture issues, and joint flexibility.
Stretching can support hormonal health and help with monthly pain and cramping. Gentle stretching during the menstrual cycle can release tension in body and mind, and help promote a good night sleep.
Stretching can improve circulation, and ease tension in the lower back, hips, and abdominals.
Women often have more natural joint flexibility, but tight muscles can still limit movement.
Regular stretching helps maintain mobility, especially in commonly tight areas like hamstrings, hips, neck, and shoulders.
Whether you're into swimming, cycling, running, or strength training, stretching prepares muscles for movement and reduces risk of injury.
Stretching can support women through different stages of their lives.
During and after pregnancy, women experience joint looseness due to the hormone relaxin.
Gentle stretching improves circulation, relieves pelvic and back pain, and supports recovery in a safe way.
Many women develop rounded shoulders and forward head posture due to prolonged sitting, breastfeeding, or carrying children.
Stretching triggers the parasympathetic nervous system, helping reduce anxiety and promote relaxation.
Paired with deep breathing, it’s a great tool for self-care and mindfulness.
Common Tight Areas in Women
Hip flexors - Try low lunge.
Hamstrings- Try seated or standing forward fold.
Shoulders - Try cross-body arm stretches, eagle arms, heart openers with arms.
Chest - Try chest openers.
Lower back - Try child’s pose or lying spinal twists.
Neck - Try gentle side-to-side / up and down neck stretches
Inner thighs (adductors) - Try butterfly.
Stretching Benefits for Women:
Helps relieve PMS symptoms.
Supports core stability and pelvic health.
Eases tightness from high heels or sitting.
Promotes graceful, fluid movement.
Encourages better body awareness and balance.
COME GET YOUR STRETCH ON AT YOGA BORNE!
There will be elements of stretching in all classes, but ones that you might find particularly good for stretching are:
MONDAY 6:15PM MAT PILATES
WEDNESDAY 7:30AM MAT PILATES
WEDNESDAY 7:45PM STRETCH 45
FRIDAY 6:15PM STRETCH & REST
What is a great compliment to stretching? STRENGTH!
More about this coming up in the next blog!
Check out all our class descriptions here.