Yoga for flexibility: Offering a myriad of benefits, yoga has captured the global attention for its ability of harmonising the mind, body and soul. Yoga is a holistic approach to wellness that goes beyond the physical postures known as asanas by combining effective breathing exercises called pranayama and meditation to enhance both mental and physical well being. Offering a range of benefits like preventing injuries, improving range of motion, etc. one of the most significant benefits of yoga include promoting flexibility in your body.
In this blog, we will read about the top 10 yoga poses that improve flexibility of your body, recommended by the experts at Granimals; leading to improved athletic performance and posture as well.
10 Best Yoga Poses For Flexibility and Mobility
If you are a beginner, following these yoga postures for improved flexibility will surely improve your muscle flexibility, therefore continue reading:
1- Mountain Pose (Tadasana)
Offering benefits like improved posture, stronger thighs and knees, firm buttocks and abdomen, and improvement in flat feet; tadasana is an effective beginner’s friendly yoga pose to incorporate in your exercise routine.
Step to do the Mountain Pose (Tadasana)
- Stand tall with your feet touching the ground and each other, heels slightly apart.
- Distribute weight evenly across both feet
- Maintain a neutral spine, engage your thigh muscles and lift your kneecaps.
- Extend your arms upward in the air as you lift your kneecaps.
- Keep your collarbone wide and chest open.
- Take deep breaths and hold the position for 30 seconds.
- Repeat the pose 5-10 times.
2- Downward Facing Dog (Adho Mukha Svanasana)
Adho Mukha Svanasana is beneficial for strengthening arms and legs, relieving back pain and lowering stress levels. This yoga for flexibility is a good way to stretch your shoulders, arms, calves, and arches.
Steps to do the Downward Facing Dog (Adho Mukha Svanasana)
- Keep your hands and knees on the ground, maintaining your wrists under your shoulders and knees under your hips.
- Tuck your knees, while lifting your knees off the surface; extending your hips upwards and back.
- Keep your legs straight while pressing your heels towards the ground.
- Keep your head between your hands and make sure your ears align with your upper hands.
- Hold the position for 1-2 minutes while maintaining steady breathing.
3- Warrior Pose (Virabhadrasana)
The Virabhadrasana empowers your knees, glutes, core and also opens your hips. It also improves the focus, stability and balance in your body.
Steps to do the Warrior Pose (Virabhadrasana)
- Stand straight and keep your left leg behind about 2-3 feets.
- Bend your right knee over your ankle and ensure your thighs are parallel to the ground.
- Turn your left foot to 45 degrees while aligning your left heel to the other.
- Extend your arms over your head, palms together and thumbs touching each other.
- Look up at your hands.
- Move your hips forwards and hold this position for 30 seconds to 1 min.
- Repeat on the other side.
4- Tree Pose (Vrikshasana)
Tree pose is also a beginners friendly yoga pose offering benefits like stability, stretching the inner thigh, strengthening ankles, calves, spine, and thighs, etc.
Steps to do the Tree Pose (Vrikshasana)
- Start by standing in the mountain pose.
- Slowly shift your weight to one leg and keep the other leg on the inside of the opposite leg’s thigh.
- Stretch your arms over head and bring them in the prayer position.
- Hold the pose for 1-2 minutes and gradually bring your arms and leg down.
5- Bridge Pose (Setu Bandhasana)
With benefits like improving blood circulation, Setu Bandhasana is a great exercise to improve your body’s flexibility.
Steps to do the Bridge Pose (Setu Bandhasana)
- Lie on a flat surface with your legs hips width apart, knees bent and feet flat on the floor.
- Place your hands alongside you with palms on the floor.
- Stretch your hips upwards and press your feet on the floor.
- Hold your arms down while lifting your chest up too.
- Hold the position for 30 seconds to 1 minute and gradually return to the starting position.
6- Child’s Pose (Balasana)
Child’s Pose or Balasana stretches your hips, thighs, and ankle; it is also considered a great yoga pose to relieve stress.
Steps to do the Child’s Pose (Balasana)
- Sit on your heels while kneeling on the floor.
- Take a deep breath and exhale as you place your torso between your thighs.
- Extend your arms forward with palms touching the floor.
- Try to rest your forehead on the ground to relax your neck.
- Hold the position for 2-3 minutes and repeat.
7- Cobra Pose (Bhujangasana)
Considered great for stretching your lungs, shoulder and abdomen muscles, the Cobra pose or Bhujangasana also firms your buttocks and relieves stress.
Steps to fo the Cobra Pose (Bhujangasana)
- Lie on your stomach. Extend your legs with feet touching the floor.
- Place your hands under your shoulders and elbows close to your body.
- Lift your upper body while extending your spine.
- Hold the position for 15-30 seconds and repeat 5-10 times.
8- Triangle Pose (Trikonasana)
The Triangle pose or the trikonasana is also an effective yoga pose to improve your flexibility. It also offers benefits like improvement in the digestion process.
Steps to do the Triangle Pose (Trikonasana)
- Stand straight with your legs 4 feet apart from each other.
- Lift your hands parallel to the floor.
- Lower your right hand to the floor, as much as you can reach.
- Extend the left arm towards the ceiling
- Hold this position for 30 seconds to 1 minute.
- Repeat simultaneously.
9- Seated Forward Bend (Paschimottanasana)
This is an extra special yoga pose as it not only stretches your spine, shoulders and hamstrings but is also good for the liver, ovaries, kidneys and uterus.
Steps to do the Seated Forward Bend (Paschimottanasana)
- Sit on the floor with your legs extended.
- As you inhale, straighten up your spine.
- Exhale and bend forward towards your knee and place your head in between your knees.
- Hold your feet with your hands.
- Hold the position for 1-2 minutes.
10- Corpse Pose (Savasana)
Last but not the least, Corpse pose or Savasna will relax your body and will make you stress free while reducing fatigue as well.
Steps to do Corpse Pose (Savasana)
- Lie on your back with your legs extended
- Keep your hands by your side, palms facing upwards.
- Take deep breaths and relax.
- Continue being in this pose for 5-10 minutes to relax your body and mind completely.
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Conclusion
If you incorporate these top ten yoga poses in your fitness routine, you will regain or enhance your flexibility in no time. Regular practice will help you strengthen your muscles and improve your body’s flexibility overtime. Yoga is a great way to relieve stress and calm your mind. If you are still wondering and want to know more about how you can regain flexibility, you can book a rehab consultation with us today and we will help you get back on track with confidence. Schedule a call with us now!
FAQs (Frequently Asked Questions)
Q1- Can you get flexible without yoga?
A1- Yes, you can enhance your flexibility by practising static stretches. Static stretches are when you hold a stretch for sometime. Book a consultation with us to know more.
Q2- How fast can flexibility improve?
A2- Improving flexibility is a gradual process and it may take up to 2-3 weeks to see noticeable changes.
