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Yoga poses to improve flexibility
By doing the following yoga poses in a flow, one after the other, you can achieve the flexibility you have been wishing for. These yoga stretches help the body muscles to open up – whether you have stiff knees, stiff legs or a stiff back!
1. Cat pose (Marjariasana)
Begin the flow with the cat pose a dynamic movement that stretches the spine and increases flexibility in the neck, back and shoulders. It promotes a gentle warm-up of the entire spine, improving flexibility and mobility in the vertebral column.
How to do it:
Assume a position on your hands and knees, with your hands positioned beneath your shoulders and your knees positioned under your hips. Inhale as you lift your tailbone, drop your belly, and look up, creating a concave shape in your lower back (cow pose). Exhale as you round your spine, tuck your tailbone, and drop your head (cat pose). Flow between these two poses, syncing the movement with your breath, for a few rounds to warm up your spine and increase flexibility in your neck, back, and shoulders.
2. Rabbit Pose (Shashankasana)
This pose increases flexibility in the shoulders and neck, allowing for improved posture and range of motion.
How to do:
Position yourself by kneeling on the floor, allowing your buttocks to rest comfortably on your heels. Exhale as you bend forward, lowering your forehead toward the floor and extending your arms alongside your body. Lengthen your spine as you stretch your back muscles and feel the gentle stretch in your spine, shoulders, and neck. Hold the pose for several breaths, gradually deepening the stretch as your body allows.
3. Downward Facing Dog (Adho Mukha Shvanasana)
This stretches and lengthens the entire body, targeting the hamstrings, calves, and back muscles. This pose helps relieve tension, increases flexibility in the legs, and promotes a sense of overall body awareness.
How to do:
From a tabletop position, lift your hips and straighten your legs, creating an inverted V shape with your body. Press your palms into the mat, fingers spread wide, and actively push the floor away. Engage your core, relax your neck, and let your heels reach toward the ground. Feel the stretch in your hamstrings, calves, and back muscles. Hold the pose for a few breaths, focusing on lengthening your spine and enjoying the stretch.
4. Half Pigeon Pose (Ardha Rajkapotasana)
Next, incorporate the half pigeon pose, a deep hip opener that releases tension in the hips and groin area. This pose enhances flexibility in the hip flexors, outer thighs, and glutes, providing a greater range of motion and improved mobility.
How to do:
Begin by assuming a high plank position, and then bring your right knee forward, positioning it behind your right wrist. Extend your left leg straight back, ensuring your hips are square. Slowly lower your upper body toward the ground, resting on your forearms or a block for support. Feel the deep stretch in your hip flexors, outer thigh, and glutes. Maintain the pose for a few breaths before proceeding to repeat the sequence on the opposite side.
