Flexibility refers to the range of movement in a joint or series of joint, which is influenced by muscles and connective tissues namely tendons and ligaments. It varies among different people in terms of muscle length and multi-joint muscles. Flexibility may be increased in some joints by exercises. Stretching is one of the most common exercise to improve and maintain flexibility.
There are a number of factors that are taken into account for establishing flexibility namely:
- Joint structure
- Ligaments, tendons, and muscles
- Fat tissues
- Body temperature
- Activity level
- Age and sex
- Fat tissues etc.
Yoga can also help to improve your body flexibility. But the key to improving your flexibility is to take it slow and steady. Beginners should hold the stretches and poses for just 10 to 20 seconds in order to let the muscles lengthen little by little. This also allows the ligaments, joints, and tendons to get accustomed to such a range of motions.
As you progress, you can prolong the poses and at the same time, stretch your body further. To get you started, Vedyou has listed 5 easy and awesome yoga poses to increase flexibility.
5 Yoga Poses to Increase flexibility:
Uttanasana/ Standing Forward Bend
Standing Forward Bend is one of the best poses to treat depression. It also keeps anxiety and stress at bay. Moreover, it also reduces the head heaviness, activates inner legs, cures stomach pain, menstrual pain and is also good for the spine and kidneys.
- Stand straight, with your hands on your hips.
- Raise your arms and slowly bend your torso while you exhale.
- Bend fully and bring your hands to the ground next to your feet.
- Hold for 10-15 seconds.
- Repeat 5-10 times.
Downward Dog/ Adho Mukha Svanasana
This bending yoga pose calms the brain and energizes the body. Downward dog strengthens your shoulders and arms while stretching your hamstrings, calves, and Achilles tendons. It increases body flexibility, which contributes to enhanced intimacy among partners. Additionally, it also releases muscular tension.
- Start with your hands and knees on the floor, knees directly below your hips and hands slightly ahead of your shoulders.
- Lift your knees and heels off the floor while exhaling and lengthen your tail bone away from your pelvis.
- Keep your arms straight, hands flat on the floor and buttocks pointing the sky.
- Your body should appear as an inverted ‘V’.
- Hold for a few minutes and release.
- Repeat 5-10 times.
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Reclined Hand to Big Toe Pose/ Supt Padangusthasana
This pose is an incredible stretch. It opens up legs fully and also improves overall mental and physical health. It also stretches the hips, thighs, calves and strengthens the knee area. Thus, it improves the flexibility in your body.
- Lay with your back on the floor, knees bent and soles of feet resting on the ground.
- Hug your right knee towards your chest.
- Extend the right leg towards the ceiling.
- If possible straighten your left leg on the floor. (it is ok even if it is bent)
- Activate and flex both the legs.
- Hold for 10-20 seconds and release.
- Repeat 7-10 times on each leg.
Ardha Matsyendrasana/Seated Spinal Twist
It is a very easy and effective pose for increasing flexibility. It stretches the spine, thighs, and waist.
Seated Spinal Twist is also the best pose for the liver. It helps in eliminating the liver ailments. It also stretches shoulders, improves spine flexibility and overall digestion.
- Sit down on the floor with your back straight and legs stretched out.
- Bend your right knee and put it over your left leg.
- Now turn your torso towards the right and place your right hand behind you and your left one on the floor.
- Hold for at least a minute and release.
- Repeat the same on the other side.
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Crescent Pose/ Anjaneyasana
It is a standing yoga pose that utilizes and stimulates the muscles in our entire body. It stretches the legs, groin, and hip flexors, while also opening the front torso, chest, and shoulders. Additionally, it also strengthens and tones the thighs, hips, and butt, while the balancing aspect helps to develop flexible stability.
- Start from the Downward Dog pose and step your right foot between your hands.
- Keep your left leg firm.
- Inhale and gently raise your torso straight.
- Also, raise your arms overhead, palms facing each other.
- Hold for 30-40 seconds and release.
- Repeat with each leg.
So these are some easy Yoga Poses that increase your flexibility. Practice and include them in your daily routine and stay fit, healthy and flexible.