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Best 7 Yoga Poses to Improve Your Flexibility

A busy lifestyle can affect an individual’s health. And, lack of time to do exercise and physical activities can add up to this. It can lessen the body’s physical strength and abilities.

One way to solve thís problem ís to ímprove your flexíbílíty.

Best 7 Yoga Poses to Improve Your Flexibility
Best 7 Yoga Poses to Improve Your Flexibility

What is flexibility?

Flexibility is the ability to bend your muscles and joints easily without breaking. It is the ability to move effectively through a complete range of motion.

Health Benefits of Flexibility

Flexibilíty is one of the five components of fitness, so stretchíng should be an integral part of every workout program.

These are some health benefits of having a flexible body.

Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.

May reduce your risk of injury. A flexible muscle is less líkely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joínt through stretching, you can decrease the resistance on your body’s muscles during various activities.

Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.

Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.

Helps reduce or manage stress. Well-stretched muscles hold less tensíon and, therefore, can help you feel less stressed.

Reduces muscular tension and enhances muscular relaxation.  Chronícally tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretchíng allows your muscles to relax.

Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body ímproves overall performance by creating more energy-efficient movements.

Prepares the body for the stress of exercise. Stretching príor to exercise allows your muscles to loosen up and become better able to withstand the impact of the activíty you choose to do.

Promotes circulation. Stretching improves the circulatíon of blood through your entire body.

Decreases the risk of low-back pain. Flexibility in the hamstríngs, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your rísk of low-back pain.

How to Improve Your Flexibility?

An effectíve way to íncrease your flexíbílíty ís by practícíng Yoga. Yoga ís a set of physícal and mental exercíses for health and relaxatíon. ít íncludes breath control, medítatíon, and the adoptíon of specífíc bodíly postures.

7 Yoga Poses to Improve Flexibility


1. Paschimottanasana or Forward Bend

Seated Forward Bend (Paschimottanasana) is a classic pose from Hatha yoga.

Forward Bend
Forward Bend


  • This pose stretches these areas and helps open up your hips.
  • This stretch is excellent for runners who tend to have tight hamstrings.
  • It is also considered to be a calming pose.
  • It is said that this pose can help relieve stress and even improve your mood.


2. Trikonasana or Triangle Pose

Trikonasana or Utthita Trikonasana, [Extended] Triangle Pose is a standing asana in modern yoga as exercise.

Triangle Pose
Triangle Pose


  • Stretches and strengthens the thighs, knees, and ankles
  • Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  • Stimulates the abdominal organs
  • Helps relieve stress
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves backache, especially through second trimester of pregnancy
  • Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.

3. Padmasana or Lotus Pose

Lotus position or Padmasana is a cross-legged sitting asana originating in meditative practices of ancient India, in which each foot is placed on the opposite thigh.

Lotus Pose
Lotus Pose


  • Calms the brain
  • Stimulates the pelvis, spine, abdomen, and bladder
  • Stretches the ankles and knees
  • Eases menstrual discomfort and sciatica
  • Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
  • Traditional texts say that Padmasana destroys all disease and awakens kundalini.

4. Bhujangasana or Cobra Pose

lie on the floor with your stomach to the floor. Stretch your legs back so that the tops of the feet are lying on the floor. Place your palms on the floor so that they are under your shoulders. Your elbows should be to the back and close to your body. Press the tops of the feet, the thighs, and the pubis firmly into the floor. Now bracing yourself on your hands, press down lifting your upper body upwards. Go as high as you can be able to. lift through the sternum and ensure that the backbend is distributed throughout the spine. Do not overdo the stretch as it could hurt your back. Hold the pose for a set time and then release slowly by bringing your hands back and lowering your body.

Cobra Pose
Cobra Pose


  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

5. Uttanasana or Forward Fold Pose

In Uttanasana (Standing Forward Bend Pose), ‘Ut’, means ‘intensity’ and the ‘Tan’, means ‘stretch, extend or lengthen out’. In this yoga pose, the spine is given a deliberate and intense stretch. This yoga pose consists of standing with feet together, bending the upper body at the hips and letting the head hang downwards and taking control of the body by placing the palms on the floor besides the feet. This intense forward stretch of the upper body including the spine brings an indirect opening of the hamstring muscles.

Forward Fold Pose
Forward Fold Pose


  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

6. Adho Mukha Svanasana or Downward-Facing Dog

One of the most recognized yoga poses in the West, DownwardFacing Dog — Adho Mukha Svanasana (Ah-doh MOO-kuh shvan-AHS-uh-nuh) — is a standing pose and mild inversion that builds strength while stretching the whole body. It’s named after the way dogs naturally stretch their entire bodies!
Downward-Facing Dog
Downward-Facing Dog


  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

7. Balasana or Child’s Pose

Child’s pose (Balasana) seems like a simple posture, but it is an important part of your yoga practice.

It can be a great transitional posture, releasing the lower back after deep back bending and providing a re-set for the nervous system between long-held yin postures.

Child’s Pose
Child’s Pose


  • Gently stretches the hips, thighs, and ankles
  • Calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain when done with head and torso supported

Best 7 Yoga Poses to Improve Your Flexibility
Best 7 Yoga Poses to Improve Your Flexibility

Reference : http://thehealthyfeedofficial.com


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