Skip to content

Boost Your Flexibility With These 4 Yoga Poses

    Boost Your Flexibility With These 4 Yoga Poses

    Why is flexibility important? 

    Increasing your flexibility benefits you in a variety of ways. Among the most significant advantages are:

    • Enhanced range of motion. Flexibility improves your ability to move your joints in a regular way with less effort.
    • Muscle tension is reduced. Stretching your muscles may help relieve tension and stiffness, allowing you to move more freely.
    • Improve your posture. Muscle tension and bad posture may result from tight, stiff muscles.
    • There is less discomfort. When your muscles are relaxed, there is less tension and strain on certain portions of your body, resulting in reduced discomfort in your back, neck, and shoulders.
    • Injury risk is reduced. Greater muscular and joint strength and flexibility may make you less prone to injuries.
    • There is less tension. When tension in your muscles is removed, you may feel more relaxed. As a result, your stress levels may decrease.
    • Circulation has been improved. Improved blood flow may help your muscles recover faster after an exercise and reduce stiffness.

    Yoga postures for increased flexibility

    If you want to attempt a yoga session to improve your flexibility, Hatha, Vinyasa, or Yin are all wonderful possibilities.

    If you’re short on time or prefer to practice yoga positions at home, the poses listed below may be extremely beneficial for stretching many of your main muscles and increasing flexibility.

    Go at your own speed with each posture. Concentrate on how the position feels rather than how it appears. You may perform each posture as many times as you like as long as it isn’t unpleasant or too difficult to accomplish properly.

    Poses for back flexibility 

    1. Intense side stretch (Parsvottanasana)

    The spine, hips, and legs are stretched in this forward bend. It also improves posture, balance, as well as digestion.

    To do this pose:

    1. Stand with your left foot forward and your right foot back, your toes turned out at an angle.
    2. To face forward, square both hips.
    3. Position your hands on your hips.
    4. Fold your body forward and tuck your chin into your chest by bending at the hips.
    5. Drop your hands to the ground or put them on a block.
    6. Hold this position for 30 to 1 minute.
    7. Switch your feet and repeat on the opposing side.

    2. Head to knee (Janu Sirsasana)

    This position is appropriate for all levels and helps increase flexibility in your back, hips, and thighs. It also improves blood flow in the lower abdomen as well as is an excellent stress reducer.

    To do this pose:

    1. Place your feet on the ground or on a yoga mat.
    2. Extend your right leg and place your left foot inside your thigh.
    3. Inhale deeply and extend your arms upwards.
    4. Exhale and fold forward toward your extended leg by bending at the hips.
    5. Put your hands on the floor or grab an extended leg or foot.
    6. Hold for one to two minutes.
    7. Switch legs and repeat on the other side.

    Core flexibility poses

    3. Cat-Cow (Bitilasana Marjaryasana)

    This pose’s fluidity is beneficial for increasing mobility and flexibility in your core, shoulders, neck, as well as spine.

    To do this pose:

    1. Begin this position on all fours with your wrists behind your shoulders as well as your knees beneath your hips.
    2. Inhale as you let your belly to sink toward the floor, keeping your weight equally distributed throughout your body. Raise your chest and chin as your belly falls.
    3. Exhale as you curve your spine up toward the ceiling with your hands, tucking your chin into your chest.
    4. Continue this motion for one minute.

    4. Bow Pose (Dhanurasana)

    This intermediate level position stretches several of the muscles utilized when sitting. It may aid in the development of flexibility in your core muscles along with those in your back, chest, glutes, and legs.

    If you experience pain or discomfort in your shoulders, neck, or back, avoid this posture.

    To do this pose:

    1. Lie down on your stomach, arms beside your body.
    2. Bend your knees and extend your hands back to grab the outside of your ankles.
    3. If possible, try to elevate your shoulders and chest off the ground, but don’t go beyond what’s comfortable.
    4. Take long, deep breaths while keeping your head forward.
    5. Hold for up to 30 seconds before releasing.
    6. Repeat 1–2 times more.

    Safety tips 

    Avoid straining yourself into any posture or doing too much too fast while doing a yoga practice. This increases your chances of being hurt.

    Pay attention to your body. If a stance becomes painful or unpleasant, immediately release it.

    You may only be able to hold a position for 10 or 20 seconds at first, which is great. As your flexibility improves, you may focus on holding the positions for extended periods of time.

    Before beginning yoga, see your doctor or a professional yoga instructor if you:

    • have an injury or discomfort, such as sciatica
    • have hypertension or hypotension
    • have asthma and are menstruating or pregnant
    • have cardiac or respiratory problems
    • suffer stomach problems
    • ingest any drugs

    The bottom line 

    Flexibility and ease of movement are crucial aspects of physical wellness. However, stress, aging, a lack of exercise, and poor posture all cause your muscles to become rigid and tight, limiting your flexibility.

    A daily yoga position exercise is an extremely efficient means of releasing muscular tension and increasing flexibility. Start softly and progressively improve the length of time you can hold a position with proper form.