In this post, we’ll learn how to do and benefit from 7 great yoga poses that can enhance your flexibility and bring you peace of mind.
Flexibility is a critical component of physical fitness and well-being, Adding pinch yoga poses to the daily routine can greatly help to improve flexibility and mental health to stay stress-free as it promotes relaxation, which is the natural opposite of stress.
In this post, we’ll learn how to do and benefit from 7 great yoga poses that can enhance your flexibility and bring you peace of mind.
You need not be an experienced yogi, these poses can be performed at any level from absolute beginner to experienced. I am sure these poses can bring positive changes in your body and mind.
1. Standing Forward Fold (Uttanasana)
Uttanasana is a foundational pose or Standing Forward Fold, which affects the calves, lower back, and hamstrings. Start with standing with your legs hip-width apart. On the exhale, fold forward by hinging at the hips with your hands extended down or supporting your shin. Straighten your spine with knees bent as needed.
Uttanasana is done to improve flexibility in the hamstrings and stretch the entire back body by claiming the entire nervous system promotes relaxation.
2. Warrior I (Virabhadrasana I)
Virabhadrasana is a powerful standing pose that strengthens our legs, opens the hips, and stretches up the chest and shoulders. Start by stepping one foot forward into a lunge position, with your back foot turned out slightly. Raise your arms overhead, keeping your front knee bent and your back leg straight.
Virabhadrasana has many benefits apart from improving flexibility but also building strength and stability.
3. Cat Cow Pose (Marjaryasana Bitilasana)
It combines two poses Bitilasana (Cow Pose) and Marjaryasana (Cat Pose), Begin by getting down on your hands and knees with your knees at hip-width and the wrists directly under your shoulders. Take a deep breath in and gently arch your back as you lift your tailbone and head upwards. Like a cat stretching, curve your spine as you exhale and tuck your chin in.
The Cat-Cow Pose release tension in the shoulders, neck, and back while also increasing spinal flexibility. In addition, it, helps to stimulate the digestive system and promotes relaxation.
4. Bhujangasana (Cobra Pose)
Bhujangasana is quite a gentle pose to stretch out your spine, chest, and shoulder stretch and can be performed by laying down on your stomach with legs extended behind you and plans on the ground next to your shoulder with your finger pointing forward then inhaling while pressing into your hands and lift your chest off the ground, keep elbows close to the body.
Bhujangasana is used to strengthen and build back muscles while increasing spine flexibility and improving poor posture.
5. Bow Pose (Dhanurasana)
Dhanurasana is a little bit difficult backbend that targets the entire back body. Can be performed by laying down on your stomach with legs extended behind you and using your arms back to hold onto your ankles. Lift your chest and thighs off the ground as start to inhale and press your feet into your hands.
Dhanurasana greatly improves flexibility in the spine and stretches the shoulders, chest, and hip flexors but is not recommended for everyone as one might have hyperlordosis.
6. Butterfly Pose (Baddha Konasana)
Setu Bandha Sarvangasana is a gentle pose for the spine, chest and hip flexors flexibility. First, by sitting down with your knees bent and your feet flat on the ground with hip-width apart. As you inhale, press into your feet and lift your hips off the ground, creating a bridge shape with your body. Interlace your fingers underneath you and roll your shoulders underneath you for additional support
Setu Bandha Sarvangasana is a pose to increases flexibility in the spine and opens the chest and shoulders and is used to strengthen the legs and buttocks.
If and guessed it right, It is posed to increase flexibility in the spine and open the chest and shoulders while strengthening the legs and buttocks.
7. King Dancer Pose (Natarajasana)
Natarajasana is a difficult and advanced standing balance pose for the ones with high stability as it challenges your strength and flexibility. This can be done by standing tall with your feet hip-width apart. Start Shifting your weight onto one leg and bend your other knee around, lifting your foot towards your glutes. And expand your opposite arm forward and other to grab the inside of your foot. once you start inhaling, simultaneously kick your foot back extend your other arm forward and maintain balance.
King Dancer Pose is a beautiful pose with a combination of strength, stability and flexibility that improves flexibility in the shoulders, chest, and thighs with coordination, and focus of the brain.
Final Thoughts
Incorporating these Seven yoga poses into your fitness routine can significantly improve your flexibility and promote stress relief. Remember to practice mindfulness and listen to your body's limits. With regular practice, you will gradually notice increased flexibility, strength, and a greater sense of well-being. Take the time to nurture yourself and enjoy the journey of self-discovery through yoga. Namaste.
Written by - Vansh Jain
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