To perform the seated forward bend:
- Sit on the floor with your legs extended in front of you.
- Engage your quadriceps and flex your feet.
- Inhale and reach your arms overhead, engaging your core.
- Exhale and hinge forward from your hips, keeping the entire length of your legs flat on the floor.
- With this forward fold, reach your hands towards your feet or shins, depending on your level of flexibility.
- Keep your spine straight and avoid rounding your back.
- Hold the pose for 5-10 breaths.
- To release, inhale and come up slowly, keeping your spine straight.
2. Downward Facing Dog (Adho Mukha Svanasana)
Suffering from tight hamstrings? The downward facing dog is one of the classic yoga poses for flexibility that is great for stretching the hamstrings, calves, and spine. Downwardfacing dog also helps to increase blood flow to the brain, which can help to improve mental clarity and focus. Yes, please!
To perform the downward facing dog:
- Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Press your palms into your yoga mat.
- Exhale and lift your knees off the mat, straightening your legs and coming into an inverted V shape.
- Press your heels towards the mat (bending your knees slightly if necessary) and lift your sitting bones towards the ceiling.
- Keep your head between your upper arms and gaze towards your feet.
- Hold the pose for 5-10 breaths.
- To release, exhale and lower your knees to the mat or come forward into a plank position.
3. Triangle Pose (Trikonasana)
The triangle pose is one of the best poses to increase flexibility in the hamstrings, hips, and spine. It also helps to strengthen the legs and improve balance.
To perform the triangle pose:
- Start in a wide-legged stance, with your feet about 3-4 feet apart.
- Turn your left foot in slightly and your right foot out 90 degrees.
- Inhale and reach your arms out to the sides, parallel to the floor.
- Exhale and hinge at your right hip, reaching your right hand towards your right shin or ankle.
- Keep your left arm extended towards the ceiling.*
- Gaze towards your left hand.
- Hold the pose for 5-10 breaths.
- To release, inhale and come up slowly, keeping your spine straight.
- Repeat on the other side.
*If you find it too challenging to lift your arm, you can keep both hands on the floor next to your front foot, which modifies the triangle pose into pyramid pose.
4. Pigeon Pose (Eka Pada Rajakapotasana)
The pigeon pose is an excellent pose for increasing flexibility in the hips and thighs. It can also help with releasing tension in the lower back, improve posture, and open tight hip flexors.
To perform the pigeon pose:
- Start on your hands and knees.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg behind you, keeping your left knee on the mat.
- Square your hips towards the front of the mat.
- Hold the pose for 5-10 breaths.
- Repeat on the other side with your left knee forward.
5. Extended Puppy Pose (Uttana Shishosana)
The extended puppy pose is a gentle pose that can help to stretch the shoulders, spine, and hips. It's an excellent pose for increasing flexibility in the upper body and improving posture.
To perform the extended puppy pose:
- Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Walk your hands forward, keeping your arms shoulder-width apart.
- Lower your chest towards the mat, keeping your hips over your knees.
- Rest your forehead on the mat.
- Reach your arms forward, keeping your elbows off the mat.
- Gaze towards the mat and imagine drawing your core muscles in towards your spine to create a deeper stretch.
- Hold the pose for 5-10 breaths.
- To release, inhale and come up slowly, keeping your spine straight.
Final thoughts
Incorporating a yoga practice into your daily routine can be a great way to increase your strength and flexibility, and overall well-being. These five yoga poses for flexibility - the seated forward bend, downward facing dog, triangle pose, pigeon pose, and extended puppy pose - are excellent for improving flexibility and can be modified to suit your level of experience. Remember to always listen to your body and move mindfully, allowing yourself to explore your range of motion without pushing yourself too hard. With regular yoga practice, you'll soon notice improvements in your flexibility and overall sense of well-being.
Please note: It's important to note that while yoga can be a great way to increase flexibility and improve overall well-being, it's crucial to practice it safely to avoid injury. Before attempting any of the poses mentioned in this article, it's recommended that you consult with a certified yoga instructor to ensure that you are practicing correctly and safely. Always listen to your body and never push yourself beyond your limits. If you experience any pain or discomfort, stop the pose immediately. This article is for informational purposes only and should not be used as a substitute for medical advice or guidance from a qualified yoga instructor/yoga teacher.
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