Flexibility is one of the best key elements for your good health. Are you guys having a problem with flexibility?
Do you know guys? Your body loses flexibility as day by day you are getting old?
So, don’t worry about it we are here for your help anytime. We will always try to help you. We are here with the article “best 10 yoga for flexibility” which will tell you daily yoga exercises for boosting your flexibility.
“Let me tell you guys one more thing before we get started, You can ask us any health-related questions, all you have to do is just comment on your problem in the comment section and the solution of that problem will be given in the next article.”
Well, there is no Specific age for losing flexibility. When a person is going through puberty then it is also time to lose your natural flexibility.
Your body is much flexible when you are a child when you getting old day by day your flexibility gets loses.
A doctor of Physical therapy Dr. Leython Williams said that “No one is more flexible in their life than they are as a child.”
You may know the importance of flexibility of your body:-
- It increases the greater range of motion.
- It reduces muscle tension
- It reduces the risk of injuries
- It improves circulation
There are so many ways of increasing your flexibility but two main ways are:-
- Unhealthy way
- Healthy way
In an unhealthy way, you may advise taking pills, injections, etc, but this is a very bad way to increase flexibility it will harm your body.
But, If you choose a healthy way to increase your flexibility then it is a very perfect and good way because in this you just have to do daily exercises and yoga.
If you will do daily exercises then your body will get flexible day by day.
So, let’s get started with our yoga poses.
Cat and Cow Pose
1 of 10 from the list of 10 yoga for flexibility.
Cat and cow pose is a mixture of two yoga poses which are CAT pose and cow pose.
In this yoga, you have to do a one-time cat pose and a one-time cow pose.
cat and cow pose is a gentle flow between two poses that warms the body and brings flexibility to the spine.
It is a very beneficial yoga for those who are suffering from back pain.
How to do it?
- By kneeling sit on a yoga mat like a cow shown in the figure.
- Your hand should be straight and there should be 90 degrees between belly and thighs.
- Lift your head, relax your shoulder away from your ears, and look straight.
- When you breathe out then come into cat pose while rounding your spine outward, and tuck in your tailbone, and then draw your pubic bone forward.
- Now, release your head toward the floor -Just do not apply your chin to your chest. Most importantly, just relax.
Benefits of cat and cow pose
- Relieves the stress and neck.
- Energies the body.
- It helps to remove fatigue.
- It improves breathing.
- It improves the circulation of blood to the brain.
- It rejuvenates the whole body.
2 of 10 from the list of 10 yoga for flexibility.
Bow Pose or Dhanurasana is a back-bending asana in hatha yoga and modern yoga as exercise.
The name comes from the Sanskrit word Dhanur which means Bow and asana which means posture.
Let’s talk about how to do this pose.
How to do it?
- Lie down on your stomach with your feet slightly apart.
- Place your arms on the side of your body
- Slowly, fold your knees and hold your ankles with your hands
- Inhale and pull your legs up and lift your chest
- Stretch it as you feel stretch in your arm and thigh
- Focus on your breathing
- Maintain in this pose for 15-20 seconds
- Slowly bring your chest and legs back to the ground
- Then do this pose 2 to 3 times then relax.
Benefits of Bow Pose
- It stretches the ankles, thigh, groins, abdomen, and chest.
- It improves the blood circulation to the spinal nervous
- It strengthens the back muscle
- It stimulates the organs of the abdomen and neck
3 of 10 from the list of 10 yoga for flexibility.
Plow pose or Halasana is an inverter asana in yoga and modern yoga as exercise.
The name comes from the Sanskrit word Hala which means Plough and asana means posture.
How to do it?
- Lie on your back with your arms beside you
- keep your palms downward
- When you inhale, use your abdominal muscle to lift your feet off the floor
- Raise your legs vertically at a 90-degree angle
- Now, support your hips and back with your hands
- Breathe normally and lift your hips and back off the ground
- Now, Allow your legs to sweep at a 180-degree angle over your head
- Your toes should touch the ground and your back should be perpendicular to the floor
- you may get into some trouble doing this but you will able to completely do this after some attempts.
- Hold in this pose for 30 to 40 seconds and then relax.
Note: You have to do this slow and gentle.
Benefits of Plow Pose
- It tones the leg
- It stimulates the thyroid gland.
- It strengthens the immune system
- It calms the nervous system
- It helps in reducing stress
- It strengthens and opens the neck, shoulders, and back muscles.
4 of 10 from the list of 10 yoga for flexibility.
Bridge pose or Setu bandhasana is an inverted back bending asanas in hatha yoga in modern yoga and exercise.
The name of this pose is from the Sanskrit word Setu which means bridge and Banda which means lock and asana which means pose.
How to do it?
- Lie on the ground on a yoga mat.
- Now bend your knees so that it is at 90 degrees of spine striking.
- Now slowly inhale and lift your waist according to the comfort.
- Try to be in the pose for approx 20 to 30 sec.
- Now slowly exhale and bring your waist down to the ground.
- Now, this is one round, do it 3 to 4 times.
Benefits of Bridge Pose
- This yoga pose is very effective for those who have back pains.
- This yoga helps to stretches the chest, neck, and spine.
- It helps to stimulate the lungs, abdominal organs, and thyroid.
- Improves digestion.
- It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
- Dental for asthma, osteoporosis, sinusitis, and High blood pressure.
5 of 10 from the list of 10 yoga for flexibility.
The Garudasana or the eagle pose is a standing balancing asana in modern yoga as exercise.
The name comes from the Sanskrit word Garuda Which means Eagle and asana which means Posture.
According to Hindu Mythology, Garuda is known as the king of birds and the Vahana (mount) of Lord Vishnu.
How to do it?
- Stand in tadasana
- transfer your whole weight on your left foot
- Now, lift your right thigh over your left thigh as high up the thigh as possible
- Hook your right foot around your left calf
- Now, Bring Both arms in front of you and parallel to the floor
- Bring your right elbow into the left and left elbow into the right.
- Then Bring your left palm in front of the right palm.
- Then join your palm and keep your thumbs pointing to the tip of your nose.
- Keep your spine perpendicular to the floor
- Hold in this pose for 30 to 40 seconds.
- Now, reverse your arms and legs
- Do this pose for 30 seconds then release.
Benefits of Eagle Pose
- It helps in strengthens the calves and ankles.
- It helps in stretching The ankles and calves
- It is the yoga to increase focus and concentration
- Improve sense of balance
- It helps in reducing lower back pain.
6 of 10 from the list of 10 yoga for flexibility.
Child Pose or Balasana is a kneeling asana in modern yoga as exercise.
Balasana is a counter asana for various yoga poses. If necessary, and during pregnancy, the knees may be extended. The arms can be stretched forward in front of the head.
The origin of the name of this pose is from the Sanskrit word “Bala” which means “Child” and “Asana” which means “Pose”.
How to do it?
- For doing child pose sit on a yoga mat in Vajrasana.
- Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
- Now, slowly exhale and bend forward.
(Note: – Careful while doing this as you have to bend from the hip joint, not from waist joint.)
- Keep leaning forward until your palms touch the ground.
- Now, hold your head on the ground.
- Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
- Combine the fingers of both hands as between them you have to support him by keeping the head.
- Now, put your head between your hands.
Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.
Benefits of Child Pose
- This yoga pose helps to stretches the hips, thigh, and ankles.
- This yoga pose is very beneficial for those who have back pain.
- It relieves back and neck pains.
7 of 10 from the list of 10 yoga for flexibility.
Cobra pose is also known as Bhujangasana. It is an asana in hatha yoga and modern yoga as exercise.
Cobra pose is one of the yoga performed in the cycle of asanas in Surya namaskar.
The name of this pose comes from the Sanskrit word Bhujanga which means cobra and asana which means pose.
How to do it?
- Lie down on the ground on your stomach.
- Now, place your palm under the shoulder.
- Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
- Now, inhale and lift your body upwards.
- Mind one thing that you should not stretch your waist much.
- Try to remain in this posture for 15-20 seconds
- Then exhale and return to the normal position. Now do this pose for 3-4 ties.
Benefits of Cobra Pose
- It helps to strengthen the spin.
- It also stretches the chest, lungs, shoulders, and abdomen.
- It stimulates the abdominal organs.
- It opens the heart and lungs.
- It increases body heat and destroys diseases.
Standing forward bend pose
8 of 10 from the list of 10 yoga for flexibility.
Uttanasana or Standing forward bend is a standing forward bending asana in modern yoga as exercise.
The name comes from the Sanskrit word Uttana which means Stretch and asana which means posture or pose. The pose is entered from the standing position of Tadasana.
How to do it?
- Stand in tadasana
- Now, Inhale and then lift your arms up
- Keep your biceps close to your ears.
- Now bend forward from the waist
- keep your spine straight
- When you exhale completely then bring your hand on the floor beside the feet.
Note:- If necessary you may bend your knees to touch the floor with your palm.
Benefits of Standing forward bend pose
- It stretches all the muscles of the back of the body.
- Good to reduce hair loss.
- It tones the abdominal organs.
- It energizes the brain.
- Increase blood supply.
Downward facing dog pose
9 of 10 from the list of 10 yoga for flexibility.
Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).
This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do it?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips up towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
- This yoga pose helps in warming up the ankles and the toes.
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