Article by Sumedha Rewar
The truth to attain flexible body is to provoke stretching in the body. Inflexibility gives the ability to stretch your body more and you can work out in the best way to do well in your yoga class.
Suppose you think about doing a hard stretch and are not able to reach towards the goal. You will feel the body trying to stretch at its best to do the asana or the yoga pose.
The gain for a particular posture is attained more by the person who is feeling more stretch for the asana. Being nonflexible would initiate your body to do better and achieve the goals rather than knowing everything and getting the stretch to a certain level.
Yoga is all about doing the posture appropriately with the perfect flow of breathing. It makes you feel rejuvenated and flexible.
Everyone has their own motive for doing yoga. The beginning point is flexibility for all the yoga lovers. It is all about practicing well and trying to get the best posture.
I’ve clubbed up some yoga stretching asanas for the body to achieve flexibility. Evaluate your flexibility on a scale of 1-10 in which the count goes from least flexible (1) to most flexible (10). Try to move forward and increase the number on the scale to get the utmost benefits.
Yoga Postures for Flexible Body
• Standing forward fold
This posture is for your hamstrings and lower back area. It must be done for 30 seconds (min) to 180 seconds (max). Don’t come back to standing position very quickly as it will make you dizzy. Doing it slowing will make the core stronger.
Stand with your feet shoulder-width apart. Bend your knees slightly and lower your upper body to move towards forwarding way.
It is preferable to start easily and get deeper into the stretch. You can even make your arms drop into the floor (optional). The legs will start getting straight with better flexibility and you can choose deeper variations after reaching the highest level.
• Pyramid Posture
This pose is again for lower back and hamstrings.
Begin with crescent pose by straightening your front leg and keep your back foot forward (approximately three feet apart).
The legs can get pyramid shape by turning the back heel down to floor area. The hips have to be moved towards the front of the mat and back foot is pointed to 45-degree level.
The hands are kept on the hips by raising upper body and folding forward from the hips on exhalation. Move slowly and till it is comfortable.
Fold forward to feel stretching and hold the posture. Go deeper into the stretch. Switch legs after done.
• Child Pose
It is a resting posture but stretches your shoulders, lower back, ankles, shins and feet top. Holding it for 2 minutes would open the lower area of the body.
Begin with your hand and knees. Bring toes together and spread knees wider than your rib area.
The butts have to come closer to heels and torso rests on your thighs. The arms go in front of you to give a stretch on the shoulders for relaxing.
Some people like it with jointed knees. You can do it in either way which appears comfortable to your body.
It is a sitting posture having an impact on your inner thighs and groin having the stiff nature in general. Butterfly posture will give tender care to these regions and make them toned.
Sit down in an easy position with back and neck straight. Bring the feet soles together with knees splayed out to the sides. Breathe calmly and keep on pushing your knees up and down with an aim of touching the ground.
• Forward fold with open shoulders
Shoulder stretch in forwarding folding will give great benefits for the upper and lower body area.
You can stand in forwarding fold position and interlace your fingers behind the lower back area.
Make your arms straight and head towards the ground. Hold some strap if you feel that your arms are not going straight.
Move your shoulders away from ears and breathe while stretching while thinking about getting rid of the tightness in the shoulders.
• Spine twisting
The lateral flexibility of the body can be attained with this posture. It stretches spine, shoulders, and neck. Pushing it too hard is never suitable.
Sit with the legs stretched out and place your right foot on the ground outside the left thigh area. Keep your right hand behind you in the sacrum.
During inhalation, hug your left knee towards the chest with spine upward and elongated right hand. On an exhalation, twist the body to the right side.
Start the twist from the spine base and pressurize the upward body without moving the shoulders. Take 3-4 breaths with an aim of elongating the spine.
You can even move your neck towards the right shoulder feeling good on the neck. Don’t force any movements and breathe deeply for about half a minute on each side.
• Downward dog
Downward dog gives strength to the shoulders and arms by giving stretch to the hamstrings, tendons, calves. Try to create the straight line from wrists to hips and then hips to heels.
It is recommended to hold for this posture for 1-2 minutes. In the beginning, you’ll be able to do it for 30 seconds but as you do it regularly, it could be done easily for more time.
Put your body into the V-shape (upside down). Your body should appear triangle from a side. A slight bend in the knees can be taken if the shoulders are not much flexible.
Spread your fingers and bring the head between biceps by moving your shoulders away from the ears. The tailbone can be extended up.
• Crescent pose
This posture is great as it stretches and strengthens the muscles at the same time. You can strengthen the front part of the leg by stretching the back of your leg. Crescent pose balances your focus by gazing on a still point.
Begin from downward dog posture and step the right foot up between your hands. This looks like a runner lunge with the fingertips touching the mat on any side of the right foot.
The front foot goes flat on the mat and the back heel is lifted. The stabilization can be done with a distance between your feet.
During inhalation, bring your hands towards the hips and lift your upper body. With stability in this position, sweep your arms towards the ceiling and make your palms facing each other. Hold for 30-60 seconds and switch legs.
• Easy pose
The hip, knees, and ankles can be opened with this stretching posture. You can lean forward and stretch the lower-middle back.
Sit in crossed-legged position. Close the legs at calves and keep your feet under the knees. Keep hands on your knees or thighs. If the knees are away from the floor, it means that your hips are tight.
Yoga brick or any comfortable block can help you in feeling more comfortable in this type of stretch.
Stabilize your body and try the postures daily to compete with yourself and get more flexible each day.
Your activities and dedicated schedule for yoga would certainly help you to get the best results.
Sumedha has IT background and has the inclination towards Yoga, Reiki and Naturopathy. She has always intended to give the best to humanity in whichever way she can. She believes that positive approach in life and faith in anything can lead you towards a better living. Her proclivity in the world of meditation has made her choose a different path from her academics. You can reach her directly on the email ID firstname.lastname@example.org