Low flexibility? 8 yoga poses that will make you change your mind!

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Low flexibility? 8 yoga poses that will make you change your mind!

Some people do not want to start practicing yoga because they do not think they are flexible enough to do it. In fact, to get started, you do not need to be flexible. The great advantage of yoga is that the deep breaths that are made facilitate stretching. The trick is to always exhale through the nose.

Yoga is one of the disciplines that help us stay in shape both physically and emotionally. Relaxation is essential to relieve stress and tensions and get postures or asanas to report the expected benefits. Yoga, among other benefits, helps us increase flexibility by activating muscles and joints.

Flexibility, as we get older and due to sedentary lifestyle, is lost, so it is important to perform specific exercises to help preserve it, and no exercise is better for flexibility than yoga. With constant yoga practice, you will avoid discomfort such as stiffness, accumulated tension, muscle pain or fatigue.

Advices to increase your flexibility

  1. Patience

It is not easy to become a flexible person. The body should become accustomed to the transition little by little. So, there will be days that you will not feel 100%, in winter your body will not stretch as much as in summer, in these difficult months you have to have patience and perseverance.

  1. Find a yoga teacher

Get a certificated yoga teacher to guide you on the road to flexibility
and propose a work plan where the pace increases gradually and steadily.

  1. Do your stretches in the afternoon

The best time to stretch is the afternoon, your body has already entered a little warm and will be fit to move like a gum. The problem of stretching in the morning is that the time between you wake up and start stretching is very little and your body is still laziness.

  1. Remember that there are many ways to stretch

You do not have to carry your leg behind your head every day, sometimes making circles with your arms, gentle head movements or stretching in your chair is enough to keep up. The approximate duration of a stretching session should last between half an hours to an hour and a half.

  1. The important thing is the technique

Not using the right technique is an invitation to harm you. If your hips or shoulders are not properly aligned, your flexibility exercise could be more detrimental than beneficial. Proper posture and technique will protect your joints while giving them greater range of motion.

  1. Go to a Yoga Retreat

Yoga retreats are perfect if you are starting out in this discipline and looking for flexibility. In yoga retreats, you will be able to learn all the techniques and tricks of yoga, other part that you will get a relaxation and rapport with your inner being.

Yoga poses to improve flexibility

If you want to improve your flexibility, it is very important that you start slowly and with simple yoga postures that are both gentle and dynamic at the same time. If at first you do not do very well, do not be discouraged because it is normal. And remember that the different stretches should never hurt, so do not force them too much.

  1. Mountain posture (“Tadasana”)

This posture is relatively simple but necessary to “warm up” before beginning with the postures and stretches that will come next. With this posture you will begin to focus on our breathing and the practice of yoga that we are about to carry out.

How is it done?

Stand with your feet together and your eyes closed. If you feel a little stiff, separate the legs a little. Let your arms rest on your sides with your fingers together.

  1. Posture of the child (“Balasana”)

Balasana help to stretch the legs: ankles, thighs, hips, knees and helps to improve the flexibility of the knee joint. You can use Balasana for knee problems but ensure that you don’t push yourself beyond your limits.

How is it done?

Get on your knees with your instep facing the ground and feet together. Keeping your knees apart (not too much) rests your abdomen and chest on the space resulting from the separation of both knees. Rest your head on the floor and stretch your arms forward (if your head does not reach the floor comfortably, you can use a brick, book, or support pillow).

  1. Face posture of the dog face down (“Adho Mukha Svanasana”)

The difficulty of this posture has to do with the distance between your feet and your hands. If you are a beginner and you find it difficult to maintain the posture, increase your separation between feet and hands to reduce the difficulty.

How is it done?

With your feet apart at waist level, bend your body forward and press your palms against the floor (waist up). Your hands should be separated at shoulder height, and your back, arms and shoulders aligned. At any moment, when we feel tired, we can alternate this posture with that of the child to regain strength. The moment we feel able again, we can return to the dog’s posture.

  1. Posture of the chair (“Utkatasana”)

This symmetrical posture helps warm and strengthen our legs, so the stretching becomes easier

How is it done?

Stand with your feet together (or apart at waist level if you feel stiff and not flexible) and flex your knees as you raise your arms above your head. This position is very tiring so feel free to alternate this position with the mountain posture.

  1. Tree Stance (“Vrksasana”)

Vrksasana or Tree pose has many benefits. It will help you to strengthen your leg muscles. Your ankles, calf and thigh muscles will get stronger as a result.

This pose stretches the inner thighs and the muscles around the hips. So, the more flexibility you get in your hip and thigh muscles the more external rotation there will be in your leg and the higher your foot will come to rest on your standing leg.

Also, tree pose improves your sense of balance. In the beginning your balance may be terrible but over time as your abdominal muscles strengthen you will find your balance improves.

How is it done?

Stand on one leg and support the foot of your other leg (depending on your flexibility) on the ankle, leg, or thigh of the supporting leg. You can rest your hand on the wall for greater balance. If you feel concentrated in the exercise and in calm, raise the arms towards the sky to reproduce the “branches” of your tree.

  1. Bridge Posture (“Setu Bandha Sarvangasana”)

As with the posture of the chair, you can alternate this posture with our breathing to rest, or hold the posture during all the breaths (if you are able to do it without causing you discomfort). So, this energizing stance opens the front of the body (hip, chest and abdomen).

How is it done?

Lie on the floor (back facing down) and bend your knees, keeping your soles flat on the floor, knees pointing at the ceiling, and arms parallel to your body. Then, pressure the floor with your arms, keeping your feet on the floor and separating your hip from the floor at the same time you open your chest.

  1. Position of the Lobster (“Salabhasana”)

This back stretching is easy to do for beginners (despite looking rather complicated). So, it is an exercise that consumes energy but also strengthens all the muscles of the back. Also, This stretch is ideal for improving posture, and for people with low musculature in the lower back.

How is it done?

Lie on your belly and inhale as you try to lift everything off the floor (arms, legs and chest). Concentrate on keeping your neck stretched away from the head as far as we can from our chest.

  1. Legs on the wall (“Karip Viparita”)

After a long day of work, lying down in this pose for 5-10 minutes will make you feel like a new person. In addition, exercise improves circulation.

How is it done?

Lie on the floor (back down) with the buttocks and legs (straight) leaning against the wall. If necessary, we can put a cushion under the lower back for extra support.

With these postures we assure you that you will quickly improve your flexibility. Of course, it is important that you keep a constant practice. So, remember that constancy is what will lead you to success, or in this case, to flexibility.

Finally, we invite you to share this post in all your social networks. Also, we invite you to tell us if yoga improves your flexibility. We are eager to know more about how is it going for you!

Yoga Teacher Training in Rishikesh, India
By | 2017-03-21T18:41:51+00:00 March 21st, 2017|Yoga|0 Comments

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