Yoga Poses to Improve Mobility & Flexibility

Flexibility is an important component of fitness. While cardio and strength training are well-known, flexibility is often overlooked until there is pain or injury. The treatment involves stretching tight muscles, which can limit the range of motion and put stress on sensitive areas such as the joints.

It is important to mention the mental benefits that increasing flexibility can bring. Stretching improves flexibility and feels good. Stretching helps to release tension and stress. The mind follows the body. You can let go of mental tension and physical tension by letting go of your tension. Yoga is great for reducing stress and insomnia and improving your sense of well-being.

Supta Padangusthasana: Reclined Hand to Big Foot Yoga Pose to improve flexibility

This pose can be adapted in many ways, including by wrapping a strap around your instep. You can use any belt or a strap to hold your leg if you don’t own a yoga strap. Straightening your leg is the best way for you to stretch your hips, hamstrings, and calves. Do not worry about how high your leg can be lifted big toe Increase flexibility.

Instructions

1. Start by lying down on your back, with your knees bent. Next, place your soles on the ground.

2. Bring your right knee towards your chest. You can either wrap a strap around your instep or use a yogi-toe grip to secure your big toe.

3. Straighten your right leg straight up towards the ceiling.

4. Your left leg should be extended as far as you are able. You can also keep your legs pent if you want to.

5. Activate both feet (flex or point).

6. To remind yourself to keep your hips flat on the mat, place your hand on your left thigh.

7. Keep both the right and left femurs (thighbones) in their respective sockets.

8. Repeat the exercise with your left leg after five to ten minutes.

Adho Mukha Svanasana ( Downward-Facing Dog) Yoga To Improve Flexibility

Did you think we would leave out Downward Dog? This pose is great for stretching your hamstrings, calves, and backs, especially when you are trying to stretch your legs.

Instructions

1. Get down on your knees and reach your hands to your hips.

2. Reach your knees off the ground by bending your toes.

3. Straighten your legs and lift your seat towards the ceiling.

4. You can only do this one at a time.

5. For at least five deep breaths, settle into relative stillness while pressing your palms into your hands. Maintain the inverted V shape.

Crescent Lunge Pose Anjaneyasana Yoga To Improve Flexibility

Either squat deep into your front hip, or you can keep it higher than the knee. Reaching your arms towards the ceiling can also stretch the muscles between the ribs. To add quad stretch, you can reach for your back foot and grab your front foot.

Instructions

1. Step your right foot forward towards your right from Downward Facing Dog. If your foot doesn’t reach the front, give it some assistance.

2. Lower your left leg towards the mat.

3. Now take a deep breath and lift your arms up.

4. To deepen your hip stretch, move your right knee forward slightly or a lot.

5. To stretch your quads, lift your left foot toward your left glute. To grab your left foot or ankle, reach your right arm behind you. Your foot should be pointed towards your butt.

6. Keep your last version of the pose for three to five minutes before you switch sides.

Garland Pose to improve flexibility (Malasana)

Although squatting used to be a very natural way of sitting, most people have lost the habit. You can use a blanket or a roll to cover your heels if they are soaring. If your squat is intense, you can place a block underneath your seat to provide additional support.

Instructions

1. Stand with your feet approximately 12 inches apart on the mat in front.

2. To squat deep, extend your legs out to the sides.

3. Your elbows should be at the inner side of your knees. Now, you can do Anjali Mudra with your hands. To gently push your knees apart, use your elbows.

Child’s Pose (Balasana)

This is an extremely basic move that you can hold for a few seconds.

How it’s done: Place your knees on the ground and place your feet on the flooring, with your feet touching. Place your legs together and rest your stomach and chest between your legs. Spread your arms out and place your head on the ground.

Modification To rest your head on a pillow or block, you can place it on the ground.

Yoga teacher training in Rishikesh will help you make a positive change in your life. You can also join the 200 Hour Yoga Teacher Training in Rishikesh to improve your flexibility and strength.