Flexibility is very important for your health because it makes it easier to move, stand up straight, and lowers the risk of getting hurt. Yoga is one of the best and most natural ways to get more flexible, and you can see results in just 30 days if you do it regularly. Adding a few specific poses to your daily routine can greatly improve your body’s range of motion, whether you are new to yoga or have been doing it for a while. Here are five strong yoga poses that, when done regularly, can help you become more flexible.
Adho Mukha Svanasana, or Downward-Facing Dog
This basic yoga pose stretches your whole body and is especially good for making your hamstrings, calves, shoulders, and spine more flexible. Put your hands under your shoulders and your knees under your hips to start. To make an upside-down V shape, lift your hips and straighten your legs as much as you can. Keep your heels pointing down and your back straight. Take deep breaths and hold the pose for 30 seconds to a minute.
Some benefits are that it stretches the hamstrings and calves, makes the arms and legs stronger, and improves blood flow in general.
Uttanasana, or “Forward Fold”
The Forward Fold pose is great for stretching the hamstrings and relaxing the lower back. Stand with your feet hip-width apart and bend forward at the hips. Let your upper body relax toward the floor. If you need to, keep your knees slightly bent to protect your lower back. Stay in the pose for 30 seconds to a minute, and with each breath, think about how to lengthen your spine.
This pose helps stretch the back of the legs, calm the nervous system, and improve posture.
Paschimottanasana, or Seated Forward Fold
This seated pose works the hamstrings, spine, and shoulders very deeply, which makes it a great way to improve your overall flexibility. Sit on the floor with your legs straight out in front of you. Breathe in to stretch your spine, then breathe out and fold forward from your hips to reach your feet, ankles, or shins. Hold for 30 seconds to a minute, breathing steadily the whole time. If you can’t move around very well, you can use a yoga strap for support.
It helps ease tension in the lower back, makes the spine more flexible, and encourages relaxation by controlling breathing.
Anjaneyasana, or Low Lunge
Low Lunge is great for loosening up tight hips and stretching the hip flexors, quadriceps, and groin. Put one foot in front of the other and lower the back knee to the floor. For balance, keep your torso straight and your hands on your front thigh or the mat. To make the stretch deeper gently push your hips forward. Hold for 30 seconds to a minute, then switch sides.
This pose makes the hips more flexible, strengthens the legs, and helps with stiffness that comes from sitting for a long time.
Setu Bandhasana, or Bridge Pose
Bridge Pose works the lower body while opening the chest, hips, and spine. This makes it a good exercise for both flexibility and strength. Put your knees bent and your feet flat on the floor, hip-width apart, and lie on your back. Push through your feet and lift your hips up so that your shoulders and knees are in a straight line Hold for 30 seconds to a minute, then slowly let go.
