Top Yoga Poses to Increase Flexibility

April 23, 2018

Yoga has established itself not only as a powerful exercise but as a healing tool to relax the mind. In addition, practicing yoga can be excellent for improving flexibility.

Many of us neglect the importance of being flexible. We might not notice it now, but flexibility goes a long way in keeping up strong and injury-free when we’re older. The less flexible our muscles are, the more stiff and tense they get when we exercise.

This tension can cause muscles pulls and strains that can be very painful and affect our ability to perform at the gym or the workout studio. Improving your body’s flexibility is also necessary to achieve a wide range of motion needed during your workouts and other activities.

Other benefits of being flexible include:

Reduced injury
Reduced back, neck, and body pain
Improved circulation
Promote sleep
Prevent muscle stiffness

Yoga Poses for Flexibility

To avoid unnecessary health problems in the future, a little dedication to yoga can go a long way in improving your flexibility and foster a more relaxed mind.

1. Downward Facing Dog

Down dog gives your legs and hamstrings a much-needed stretch. During your pose, you have the option to perform the stretch as deep as you like, provided you start easy and then deepen the stretch as you go.

You will notice that your ankles and heels are stretched during this pose. Down dog is a good pose to start your yoga practice with, especially as a beginner.

Directions:

Start in a high plank position with your back straight and take a deep breath in. Pause for 1 second.
As you exhale, push your palms towards the top of your mat and lift your hips and heels towards the ceiling.
Try to go as high you can on your toes, and then try to deepen the stretch by lowering your heels towards the mat.

2. Child’s Pose

A comfortable and soothing pose, child’s pose is extremely beneficial for your hips. In this pose, you open up your hips and stretch your lower back and glutes.

Directions:

While you are on the floor, get into position on your hands and knees.
Your knees will be spread apart and bring your big toes to touch.
Extend your arms out in front of you and perform a deep stretch towards the top of your mat with your palms facing down, on the mat.
Take a few deep breaths in, and out for a few seconds.

3. Lord of the Dance Pose

The Lord of the Dance pose doesn’t just stop at improving your flexibility, it always puts your balance to the test. This yoga pose is good for increasing energy levels and establishing stability and foundation.

Directions:

Starting on the left side, bend your left leg backward, with toes pointing up towards the ceiling. Using your left hand, hold on to your left foot to start the exercise.
Continue to lift your left leg towards the ceiling, and make sure to keep your left arm engaged and holding on to your left foot.
As you lift your leg higher, bend your knee slightly and kick your leg up as high as you can go, while extending your left arm as much as you can.
Start to lean forward and extend your right hand forward to further test your balance.
Repeat Lord of the Dance pose using the opposite leg to balance out both sides and make sure you continue to breathe during your pose.

As always, make sure to listen to your body and drink lots of water to stay hydrated.