5 Yoga Poses For People Who Aren’t Flexible
Yoga For Improve flexibility and mobility
Flexibility is a key component of physical fitness. Cardio and strength training are on most people’s radar, but flexibility often isn’t until pain or injury arises. When they do, the treatment frequently involves stretching tight muscles that are limiting range of motion and putting stress on vulnerable areas like the joints.
We must also mention the mental benefits of increasing your flexibility. Flexibility is improved through stretching and stretching feels good. When you stretch, you relieve stress by releasing tension. Where the body goes, the mind follows. When you let go of physical tension, you also let go of mental tension. That’s one of the reasons yoga is so good at reducing stress, alleviating insomnia, and increasing a sense of well-being.
Supta Padangusthasana – Reclined Hand to Big Toe Yoga Pose for improving flexibility
There are numerous ways to adapt this pose, most notably by using a strap around the instep of the lifted leg. If you don’t have a yoga strap, any belt will do or just hold the back of your leg. Keeping your leg as straight as possible is the best way to stretch your groins, hips, hamstrings, calves. Don’t worry about how high you can lift your leg big toe pose Improve flexibility.
1. Begin by lying on your back with your knees bent and the soles of both feet flat on the floor.
2. Hug your right knee in towards your chest. Either take a yogi toe grip around the big toe or fit a strap around your instep.
3. Extend your right leg straight up toward the ceiling.
4. If you can, extend your left leg along the floor. It’s also ok to keep it bent.
5. Activate both feet (point or flex).
6. A hand on your left thigh can help remind you to keep that hip flat down on the mat.
7. Make sure to keep both the right femur (thigh bone) and the right humerus (upper arm bone) settled in their sockets.
8. After five to ten breaths, repeat with the left leg.
Adho Mukha Svanasana or (Downward Facing Dog) Yoga For Improve flexibility
You didn’t think we’d leave out, Downward Dog, did you? This pose is good for everything, particularly stretching the hamstrings and calves along the backs of the legs.
1. Come to your hands and knees with the knees slightly behind your hips.
2. Curl your toes under and lift your knees from the floor.
3. Lift your seat to the ceiling by straightening your legs.
4. Pedal your feet one at a time.
5. Settle into relative stillness for a least five breaths while pushing strongly into the palms of your hands and maintaining the inverted V shape of the posture.
Crescent Lunge Pose (Anjaneyasana) Yoga For Improve flexibility
Consider this a choose your own adventure type of pose. You can lunge deeply into the front hip or keep it more over the knee. Reaching the arms toward the ceiling also stretches the muscles between the ribs (intercostals). You can try reaching around for your back foot to add a quad stretch if you like. Pick a variation that works for you. benefits of yoga
1. From Downward Facing Dog, step your right foot forward to the inside of your right hand. Give your foot some help if it doesn’t make it all the way to the front.
2. Lower your left knee to the mat.
3. Inhale to lift your arms overhead.
4. For a deeper hip stretch, take your right knee forward a little or a lot.
5. If you want a quad stretch, lift your left heel toward your left glute. Reach your right arm behind your back to catch hold of your left foot or ankle. Draw your foot toward your butt.
6. Stay three to five breaths in your final version of the pose before switching sides.
Garland Pose for improvig flexibility (MALASANA)
Squatting was once quite a natural way to sit but most of us have lost the habit and with it, the ease. If your heels come up a lot, take a rolled or folded blanket underneath them. You can also place a block under your seat for additional support if this squat is very intense for you.
1. Come to stand at the front of your mat with your feet about 12 inches apart.
2. Turn your toes out and bend your knees to assume a deep squatting position.
3. Bring your elbows to the insides of your knees and take your hands into Anjali Mudra at your heart. Use your elbows to gently push the knees apart.
Child’s Pose or “Balasana Yoga Pose For Improve flexibility”
This incredibly basic move is a resting pose you can stay in for up to a few minutes.
How to do it: Start with your knees and tops of your feet on the floor with the feet together and touching. With your knees apart, rest your belly and chest between the legs. Place your head on the floor, and stretch the arms out in front of you.
Modification: If your head doesn’t reach the floor you can use a block or pillow to rest it on.
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