Do you work on improving your flexibility? If you are anxious to accomplish serious flexibility gains then this post is especially for you. Yoga is proven to be the best way to keep your body physically, mentally as well as emotionally strong and healthy.
Here are the most effective yoga exercises that can surely help your body achieve flexibility goals.
- Upward Facing Dog
Also known as Urdhva Mukha Svanasana where Urdhva means upward, mukha means face and swana means dog i.e. Upward facing dog pose. This yoga exercise is a powerful stretching pose that opens the chest and strengthens your upper-body. Upward Facing Dog aligns the spine and strengthens the kidneys and nervous system.
Begin with lying straight on the floor. Place your palms just above your hips. With the core strength of your arms, press your palm and tops of your feet to lift up your thighs, hips, and legs to the floor. Pull your chest in the outward direction and the crown of your head up towards the ceiling. Inhale and hold your breath for up to 30 seconds and then release. Bend the knees and lift the hips back up into table position to release the pose.
- Downward Facing Dog
Adho Mukha Svanasana which means downward facing dog pose is one of the beneficial yoga exercises for improving the flexibility of your body. Downward facing dog pose stretches the shoulders, hamstrings and strengthens the arms and legs.
Open up your palms on the mat and lift your butt straight up in the air until your knees come off the ground and your legs are straight. To attain the best position of this pose, keep your back quite bowed and your butt pointed out enough that your lower back is perfectly straight and not curved at all. Hold this pose for 30 seconds and then release by bending your knees down to the floor.
- Standing Forward Bend Pose
In Sanskrit, this pose is named as Uttanasana. This is an excellent yoga exercise to boost the flexibility of the hips. It gives strengths to the knees and spine also.
Start by taking a standing position. Now make your feet and shoulder distance apart in parallel sequence. Now exhale and bend down from your hips gently. Put your palm down on the floor and press your feet powerfully to the ground. Place your stomach and chest onto your thighs. Slowly try to maintain your legs straight and your chest and stomach in touch with your thighs. Elevate your hips to keep your legs straight. Try to hold this pose for 30 seconds and then release by placing your hands onto your hips, take a deep breath and extend your back and return to the original position.
- Standing Half Forward Fold
In other words, Ardha Uttanasana is very helpful pose for increasing the flexibility of your spine and legs. Practice regularly to lengthen your hamstrings, calves, and strengthen the back.
Begin in standing forward bend with your arms straight and fingertips touching the floor in front of your feet. Keep your back absolutely straight. Inhale and press your feet to keep your legs straight. Lift up your butts in order to stay upright.
Hold this posture for 30 seconds and then release slowly while exhaling into the Uttanasana position.
- Head-to-Knee Forward Bend
The Janu Sirsasana or Head-to-Knee Forward Bend Pose is one of the best yoga practice to make your body flexible and healthy.
Pull your left leg ahead in front of you and bend your right knee. Position your right foot in the inner part of your left thigh. As you breathe out, try to step your hands out a little further every breath. You can bind your left hand around your left foot. If your hand comes past your foot, take hold of your right wrist with your left hand. Stay in the pose for 4 to 5 breaths. Inhale and exhale. while in the pose
Hold for 30 seconds. Inhale and release the pose. Stretch out your right leg. Relax for a few seconds. Repeat the asana with the right leg stretched out.
If you are a beginner and haven’t tried any of these poses before, then please follow these tips. Try to stay any of these poses for less duration. Slowly you will become a routine practitioner to stay in the pose for required interval. Don’t stretch your legs, spine or arms for the too long time that it may lead to some dangerous inner injury.
Have you ever practiced yoga asanas to maintain extremely stretched and flexible body? Don’t wait so long that your hips and belly gets too fat that practicing yoga becomes a necessity than a daily habit! Indulge in yoga. And strengthen your thighs and hips and build the lean muscles. Stay Superfit.