Yoga for flexibility: Poses and sequences to extend your vary of movement | Well being

The fantastic thing about yoga is that it’ll enhance your flexibility no matter your age or degree of health could also be. Yoga asanas are postures that rebalance the physique. They convey energy to the weak areas of the physique and softness to the tight spots. The reality is that had been all born with the flexibility to naturally transfer our our bodies and muscle tissues via their full vary – infants and younger kids are an instance of that. Nevertheless, as we develop up, resulting from our sedentary way of life and restricted motion of the physique, we lose this capacity. The excellent news is that we are able to completely reverse this stiffness and enhance our vary of movement via common yoga follow.

Yoga follow will help enhance flexibility by stretching and strengthening the muscle tissues, tendons and ligaments within the physique.(Unsplash/Wesley Tingey)

Yoga follow will help enhance flexibility by stretching and strengthening the muscle tissues, tendons and ligaments within the physique. By incorporating yoga poses into your common routine, you possibly can enhance your vary of movement and cut back muscle stiffness and rigidity. (Additionally learn: Monday motivation: 9 easy Yoga workouts to do daily for inexperienced persons )

“Flexibility is crucial for sustaining a wholesome backbone and avoiding again issues. Flexibility within the physique promotes psychological flexibility and this brings a way of ease to life. If time is the constraint, we don’t essentially have to spend 90 minutes to do a protracted follow, “says, Pooja Nidadavolu, Licensed Hatha Yoga Trainer, grasp in an interview with HT Life-style. She additional shared some quick sequences of asanas (poses) you can embody in your each day life to reap the advantages of an agile and supple physique:

  • Marjariasana (Cat pose): Cat Pose stretches your wrists, shoulders, and full backbone. It’s an incredible pose by itself and likewise prepares the physique for the remainder of the follow.
  • Gomukhasana (cow face pose): Releases stiffness within the shoulders, lengthens the backbone and corrects unhealthy posture. It additionally stretches the arms, ankles, hips, thighs and again.
  • Baddha Konasana (Sure Angle pose): This opens the deepest a part of the hip muscle tissues and is certainly one of my private suggestions to all my college students to incorporate this of their each day follow. It improves flexibility within the decrease again, hips, thighs, groins and ankles.
  • Adho Mukha Shvanasana (Downward-facing canine): This one is nearly a full-body stretch. It stretches your wrists, hamstrings, and again whereas additionally strengthening your wrists, arms, and shoulders.
  • Paschimottanasana: Stretches the hamstrings, hips and elongates the whole backbone. Massages and tones the stomach and pelvic organs, helps cut back stomach fats.
  • Purvottanasana (Inclined aircraft): That is the counter pose to Paschimottansana, which is an intense forward-bending pose. This pose balances the stretch whereas additionally strengthening arms, shoulders and the core.
  • Bhujangasana (Cobra pose): The backbone receives a deep backward stretch. Every vertebra is pulled again thus giving the physique a wealthy blood provide. Strengthens the again. It additionally opens up the shoulders and neck, corrects hunched shoulders and relieves ache.
  • Kapotasana (Pigeon pose): That is the king of all hip-opening asanas. Opens tight hips by stretching the thighs, groin, hip flexors and psoas muscle. Prepares for deeper back-bending asanas too.
  • Ardha Matsyendrasana (Half spinal twist): Energises the backbone and will increase its elasticity via the twisting on both aspect. Boosts extra bloody provide to the discs.
  • Padahastasana (Arms to ft pose): Stretches the hamstrings, calves, and thighs. Will increase blood provide to the mind.

Speaking to HT Life-style, Sneha Desai, Yin Yoga Professional, grasp, shared a number of yoga poses that may assist enhance flexibility.

  • Surya Namaskar (Solar Salutation): This can be a collection of poses that heat up the physique and will help enhance flexibility within the backbone, hips and shoulders.
  • Triangle Pose: This pose stretches the hips, groins, hamstrings, and backbone. It might probably additionally assist to enhance flexibility within the shoulders and chest.
  • Upward-Dealing with Canine: This pose strengthens the higher physique and will help to open up the chest and shoulders.
  • Yin Yoga: Helps a person to calm the thoughts, physique and breath permitting flexibility to extend together with constructing endurance.

Along with particular person poses, there are additionally sequences that may be practised to extend flexibility. A well-liked sequence is the Yoga Solar Salutation, which consists of a collection of poses that stream easily from one to the subsequent. This sequence will help to heat up the physique, enhance flexibility and enhance energy.

It is essential to needless to say flexibility is just not one thing that may be achieved in a single day. It takes constant follow and persistence to see enchancment. It is also essential to take heed to your physique and never push past your limits. In case you really feel ache or discomfort, cease the pose and launch it.

Practising these asanas three to 4 instances every week for six weeks will present an incredible enchancment in flexibility. It is rather essential to breathe consciously whereas practising yoga. This not solely retains your thoughts within the current second, it additionally lets you follow the pose with ease and maintain it comfortably. Keep in mind to be affected person, take heed to your physique and have enjoyable along with your follow.

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