Feeling Stiff? 4 Yoga Poses To Get Your Flexibility Back(2023)

4 YOGA POSES TO FREE YOU FROM STIFFNESS

Practice these four yoga poses:

1. Eye of the Needle Pose (Sucirandhrasana)

Instructions:

1. Lie on your back and bend both knees.
2. Cross your left leg over the right, clasp both hands around the back of your right leg’s thigh and bring the right knee toward the chest.
3. Stay in eye of the needle pose for 30 seconds, then reverse leg positions and repeat.

Benefits: The eye of the needle pose stretches the glutes, hips, and lower back. This yoga pose increases blood flow and circulation to the legs and hips, relieves cramps and reduces anxiety.

2. Standing forward bend (Uttanasana)

Instructions:

1. Stand up tall and bend forward by rotating your hip joints.
2. Keep your knees straight and place your palms on the floor, or hold the back of your ankles.
3. Stay in a standing forward bend pose for 30 seconds to 1 minute.

Benefits: This healing, powerful and rejuvenating asana soothes the mind, work and stretches the hamstrings, gastrocnemius, piriformis muscles, spinal muscles, and so many other muscles and connective tissues. Plus, it reduces accumulated stress and tension.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Instructions:

1.  Plant your hands firmly on the ground, shoulder-width apart.
2. With feet hip-width apart, extend your hips up and backward.
3. Hold for 5-10 breaths.

Benefits:Downward facing Dog is one of the most common yoga poses.This is a powerful strength building pose that works many parts of the body including the shoulders, upper back, core, lower back, glutes, hamstrings, and calves.

4. Garland Pose (Malasana)

Instructions:

1. Stand straight with your arms by your side and feet apart.
2. Now, sit down but ensure you’re on your feet and have not placed your buttocks on the floor.
3. Place your pelvis over your heels.
4. Keeping your feet flat on the floor, place your palms on the floor beside your feet or join them in front of your chest in a gesture of prayer.
5. Stay in malasana for 10 long breaths.

Benefits: Garland pose opens the hips and groins, as it stretches and strengthens, the feet and ankles. If you are pregnant it is great for relieving common tension in your ankles, lower back and hips, as well as preparing the muscles in your legs for an active labour. Malasana can also aid in digestion