Lots of people exercise and do yoga to keep healthy as well as to stay fit. Attaining flexibility is also a fundamental element for maintaining a healthy body. However, there are quite a few people who will tell you that they practice yoga for flexibility. A popular yoga myth is that you should be perfectly agile to practice yoga. But, the reality is the opposite – practicing yoga frequently increases your flexibility. Your body may lose flexibility due to stress, a sedentary lifestyle, aging, incorrect movement, and posture.
Here are the best yoga poses to increase flexibility in your body.
1.Uttanasana (Standing forward bend)
Uttanasana is the best yoga asana to increase flexibility and strengthen the back thigh muscles, also known as hamstrings. Many people feel rigid when it comes to this area. It is crucial to stretch out these muscles as they are responsible for causing backache. It is easy to perform the standing forward bend asana.
- Stand straight in tadasana. Keep your hands on your hips.
- Breathe out and bend forward.
- Try to touch the palm of your hands on the floor.
- Remain in the position for at least five deep breaths.
- Make sure not to exert pressure on your lower back.
Tip – You might not be able to straighten your legs entirely at the start. However, with practice, you will become perfect.
2. Virabhadrasana I (Warrior I)
The warrior pose concentrates on the trunk, building strength in your core muscles. This one is an ideal yoga pose to increase flexibility in your hips. It is also great for stretching your shoulders, arms, and legs.
- Stand straight in the tadasana.
- Keep your left foot back with your toes slightly pointing out.
- Make sure to keep your feet hip-distance apart making you feel stable and grounded.
- Bending your right knee, bring your right thigh parallel to the floor.
- Your back leg is acting as your anchor; Do not forget to keep breathing.
- Open your chest and move your hands overhead.
- Maintain this position for a minimum of 5 deep breaths. You can do it for an extended period if you wish.
Tip – With regular practice, the warrior pose will improve your stability, focus, as well as balance.
3. Supta Padangusthasana (Reclined hand to big toe pose)
Another yoga pose that focuses on your hamstrings; it also targets the hips, calves, and thighs. It is recommended to perform this asana with a yoga strap as it can help in accessing a safer as well as a deeper stretch. The body relaxes in the reclined pose as compared to the standing variation. It is one of the most effective yoga asanas to increase flexibility in the body.
- Lie down on your back.
- Bring your right knee towards your chest.
- Hook your yoga strap around your foot with your right hand.
- If you are not using a yoga strap, you can grab your right toe with your peace sign fingers.
- Make sure to keep your left toe engaged by flexing it towards your face.
- Hold the position for five deep breaths.
Tip – Depending on your practice level, you would be able to keep your knee straight. With time you will see improvements.
4. Adho Mukha Svanasana (Downward facing dog)
Adho Mukha Svanasana is one of the most widely known yoga poses to increase flexibility. It offers a thorough body stretch, further increasing stability. This pose of yoga for flexibility is easy to learn for beginners. Moreover, it is known for keeping the doctor away as it regulates the blood flow of your body.
- Stand straight in the mountain pose.
- Bend forward bringing on your hands underneath your shoulders and your knees underneath your hips.
- Spread your fingers on the ground, rotate your upper arms away from you.
- Tuck your toes under, and bring yourself to an upside-down V pose.
- Make sure that the distance between the hands and knees is the same.
- Stay in the position for five deep breaths.
Tip – Make sure to release your heels on the floor. Otherwise, you will not benefit from the asana.
Closing Words on Yoga Asanas for Flexibility
If you are a beginner, do remember that it will take time to increase the flexibility of your body, so be patient with your journey of fitness. Make sure not to overstress yourself with all these poses. To boost resilience in your body, you can practice specific yoga poses for flexibility. These poses are also helpful for the practitioner to reduce stress and anxiety.