Top 7 Yoga Exercises to Improve Flexibility

 

Yoga is an ancient technique in India originated from an attempt to improve an individual's physical, mental and spiritual health. The advantage of yoga is that the stretches involved can help to reduce the risks of injury, alleviate muscle stiffness and aid correct posture. In this article, would like to share with you the seven yogas exercise that we found more helpful in increasing flexibility.

1. The more popular yoga poses include Downward Facing Dog or Adho Mukha Svanasana.

Downward Facing Dog is also known as this posture, as the hamstrings, lower calf muscles and shoulders get a major stretch. To get into this positions, one must begin on his or her hands and knee, with the wrists positioned directly below the shoulders the knees on the other hand should be placed directly below the hips. Flex the knees and pull your heels towards the buttocks, and raise the buttock and upper torso towards the ceiling until you make a V-shape with your body. Let your body be aligned with your palms and your knees; pull your hips toward the floor and then towards the ceiling. Take the hands off the floor and sit down for 5-10 breaths, then carefully bring the hips to the floor.

2. Paschimottanasana another form of forward bend asana is also known as Seated forward bend.

Seated forward bend is a good asana to stretch the hamstrings, lower back and hip flexors of the body. For this pose, sit on the floor with your legs in front of the body stretched out as in the image below. Pucker your lips and breathe in as you wave your arms above the head; breathe out as you bend at the hips, trying to touch your toes or the back of your hands. Do not bend your back while your back should be kept straight and your head should also be in a mid-position. Hold in that position for about 5-10 breaths, and then very gently come back into the seated position.

3. Eka Pada Rajakapotasana or pigeon Pose

Pigeon Pose is an intense pose which can be used for opening up the hips and stretch the glutes and thighs as well. To perform this pose, come into a table top position, with the right leg bent at the knee, straightening out behind the right hip. Extend your leg backwards and bend forward and place your left foot beside your right knee. Sit back with your right leg bent and left leg straight, Together with your right shin remains on the floor, glide it towards the left side of your hip. If you possibly can, bring your left leg up and place your left foot preferably beside your right bum. Sit up straight and, hold this asana for 5-10 breaths, discharge by gently twisting the hips to the right.

4. Butterfly Pose or Baddha Konasana

It is one of the easiest yoga postures that helps in achieving target heart rate fast.

Butterfly pose can be considered as gentle hip stretching that could useful for those experiencing stiffness in the inner thighs, groin, as well as lower back pain. To do this one, sit on the floor with your feet closed and your knees falling downwards towards the floor. Interlock your feet with your hands and if you can draw your knees toward the chest still more. Holding it for 5 to 10 breaths, release the feet and lengthen the legs.

5. The Supine Spinal Twist or Jathara Parivartanasana

It is a great way to ensure the spine is fully aligned and feel good with back pain.

The Supine Spinal Twist is an easy class where people find it easy to twist both the spine, hips, and chest portions of their bodies. This pose is done thus: lie flat on the back with legs resting flat on the floor or on the ground. Flex the knees and lower them together, then raise your legs, moving your left foot to the floor and putting your right knee on it. If you can, use your right hand to rest on your left outer thigh and your left hand to be placed on your right outer thigh. To increase your angle of view, bring your shoulders parallel to the ground and turn your head ¾ way to the right. Keep the pose for 5 - 10 breaths, then releasing the leg, and then repeat for the other side.

6. Utthan Pristhasana also called Extended Hand to Big Toe Pose

We have already seen that the Standing Forward Bend pose is relaxing in nature and opens the hamstrings and lower back muscles.” To do this particular pose, stand with your feet shoulder width apart and your arms at your sides, and rocking on each toe you continue to elevate yourself. Breathe in as you extend your arms up to the scalp, breathe out as you bend your upper body forward starting from the hips without bending your spine or sticking out your neck. If you can, try to hold the backs of your ankles, while being sure your upper body is as limp as possible and your hips are lifted. Continue here for 5-10 breaths before you gently extend your spine and come back to standing.

7. Camel Pose (Ustrasana)

Camel Pose is an intense back-bending posture that effectively opens the chest and abdomen and toning the quadriceps muscle. To make this happen, place your knees wider than the width of your shoulder, get on your hands and knees and slightly spread out your hands to shoulder width. Breathe in as you raise your bum, then walk your fingers towards your lower back or upper buttocks area. If possible, draw your chest toward your thighs and encircle your heels or the backs of your legs. Hold it for about 5-10 breaths before easing out, and coming back to the kneeling position.

Therefore, the identified seven particular yoga exercises can be most effective in increasing the flexibility of all the muscles of the human body. For women in particular, chiropractic care can be integrated into the basic yoga exercises in order to reduce the likelihood of injury, decrease tension in the muscles and enhance health. Like any new form of exercise let the body talk to you and try not to overexert as you ease into the workout. If you notice any of the following symptoms, kindly seek the help of health care provider. Yoga will help you become more flexible, and if don’t want to push yourself too hard, you can gradually increase the intensity of the exercises.