Do you remember your childhood? And childhood flexibility? When we were young, our body was so flexible. Just like our kids now. Yoga Om is more than inhale-exhale. It has many benefits, as well as yoga increases body flexibility. I personally enjoy this second yoga advantage after stress management. Yoga enhances the movement of joints and muscles as well as maintains their strength.
If you are a fitness freak and want to know more about yoga poses, then you can join a Yoga Teacher Training in Bali.
Why Focus On Flexibility and Benefits Of Increasing Flexibility:
The tension of the muscles is reduced. When you stretch your muscles, tension and stiffness are released, making movement easier.
Reduction in pain- Tense or tense muscles are painful. Better flexibility can relax the neck, back, and shoulders by reducing muscle tension in and around the area.
Lower stress – releasing or doing stress can help both body and mind feel relaxed.
Blood Circulation- Physical flexibility increases blood circulation and better blood flow helps in healing the muscles. It also gives you relief from post-exercise stiffness.
Reduced risk of injury – When your muscles are strong and flexible, they are less or less prone to injury.
Better Pasteur – Have you ever felt that when your body feels stressed and tight or stiff, how does your body posture keep bending? Releasing this tension can reduce the tension in your muscles and help you sit tight.
Best Yoga Postures for Flexibility –
Intense Side Stretch – Parsvottasana Yoga
Your spine, legs, and hips get a good stretch by bending forward in this yoga posture. It can work wonders on your body’s balance and digestion.
Try It –
- Stand straight on the mat.
- Now put your left foot in front, facing forward.
- Leave the right foot behind.
- Put both your hands behind, towards the back.
- Now while keeping the spine straight, bend towards the toes, while inhaling.
- Keep the neck straight and look down at the toes.
- Hold this pose for 30 seconds to 1 minute, then stand back, exhaling.
- Now repeat the asana with the other leg.
Head-to-Knee- Jaanu Sirsana Yoga
This yoga pose is great for increasing flexibility in your hips, thighs, and back, as well as increasing blood circulation in the lower abs and relieving stress.
Try It –
- Sit on your yoga mat with both legs stretched out in front.
- Now while bending the left leg, move the toes to the thigh of the right foot.
- Keeping the toes pointed to the right foot, flatten it and fix it.
- Now spread the palms of both hands completely and move them directly above the head.
- Stretch the spine, and get as much as you can.
- Now bend forward from the waist keeping the spine straight and touch the floor with the palms.
- Keep the neck and spine straight and bring the nose down as far as possible.
- Hold this pose for 1 to 2 minutes, then come back while exhaling.
- Repeat the asana by switching legs for the other side stretch.
Cat Cow Pose
Cat-cow for yoga pose, although it may sound strange, it has many benefits. This perfect pose helps to improve your mobility and promotes flexibility in the neck, shoulders, spine, and core.
Try It –
- Start in the tabletop pose, forming four legs under shoulders, wrists, and hips with knees down.
- Like a small child’s knee-walking pose.
- Inhaling, bend your tailbone to the sky, shoulders back, and stomach toward the mat.
- While exhaling, touch the chin to the chest and tilt your spine towards the ceiling like a cat.
- Hold for a minute or as long as you can.
We spend a lot of time sitting and this pose is great for stretching the muscles we use while sitting. It helps in increasing the flexibility of the muscles in your core, gluteus, back, chest, and legs. This is an intermediate pose, and if you have any complaints related to neck, shoulder, or back pain, do not practice it.
Try It –
- Lie down on your yoga mat on your stomach.
- Take the hands backward.
- Raise the legs by bending them at the knees.
- Keeping the head forward, try to lift the chest and shoulders off the floor, while simultaneously trying to hold your ankles or toes with your hands.
- Keep your head up towards the sky.
- Stretch the body as far as possible only to that base.
- Take long and deep breaths and hold for 30 seconds.
- Do a total of 2 or 3 reps.
Low Lunges –
Are you looking for a yoga paste that can help you open up your hips, build muscle strength, and stretch your spine? Nothing is better than a low lunge! This floor pose is perfect for any level and can even help relieve sciatica pain.
- Lie down on my yoga mat, that is, sit down with both knees bent.
- Now take one leg straight back and stretch.
- Joining both hands in front, move them towards the back while moving them up.
- Use the core to turn back.
- Hold your pose for 30 minutes.
- When you hold the pose, make sure that the feet do not move from their place.
- Switching legs, repeat the asana with the other leg.
Wide angle seated forward – Upavistha Konasana Yoga
This feel-good forward fold posture opens up the lower back of your hips and lowers buck. It is also a good posture to increase the flexibility of your calves and hamstrings.
- First of all, sit on your mat with your legs spread forward.
- While sitting, keep your feet as wide as possible.
- Now while sitting, come one step forward and open the legs.
- Now in Child’s Pose, while bending your spine forward, extend the neck, head, and hands completely in front.
- If the nose touches the floor, even better.
- Hold for 1-2 minutes, then come back.
Eye of the Needle- Susirandhrasana Yoga
This yoga asana will help you to fix your posture and it is also good for stretching your hamstrings and hip portion.
- First of all, lie down on your back on your yoga mat.
- Now bring the left knee to the chest, and bring the toe of the right foot to the thigh of the left foot.
- The ankle should come up to your thigh.
- Hold for 30 seconds, then return to the relaxed position.
- Repeat on the other side.
Cow Face Pose- Gomukhasana Yoga
Stretch your arms, chest, and shoulders with this all-level move.
- Sit on the mat in a comfortable position and stretch the spine while opening your chest.
- Take the left hand behind the back with the help of the shoulders.
- Fold the hand at the elbow.
- The fingers of your hand should be pointed towards the waist.
- Now take the straight ie right hand towards the back, but from the bottom.
- Now try to hold the back of both hands with your fingers.
- You may not be able to lock the fingers in one attempt, so try several times. no hurries.
- Hold the position for at least 30 seconds, hold and take a deep breath.
- Exhale and come back to the relaxed position.
- Repeat on the other side.
This is an intermediate yoga pose and if you have any problem related to your neck blood pressure or digestion then you should not do this asana.
- First of all, lie down on the back by spreading both legs on the ground by laying on a yoga mat.
- Keeping the palms facing down, spread the arms straight as well.
- Now raise both the legs and the waist and take them to the back of the head.
- For this, use the strength of the abdomen and waist.
- Keep the hands straight down on the floor and if necessary, press the palms towards the ground, so that the stability of the posture remains.
- Keep the head straight and while trying to bring the knees of the feet to the forehead, hold the pose for 10 to 15 seconds.
- Now comfortably come to the release position and repeat.
How many days does it take to have good flexibility?
Truth be told, there is no real-time limit. It depends on your own body and its stiffness, age, practice, etc. All that can be said is, ‘Practice makes a man perfect. The more you practice, the more flexibility you will gain.