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Yoga for flexibility: Tips and best poses

We frequently compare muscles to rubber bands; by pulling them harder, they will stretch further. The majority of our muscles are like stiff, old rubber bands that will snap the second you pull them too hard, which is the problem. Our muscles don’t function exactly like rubber bands, which is another issue. Consequently, how do our muscles work and how do they stretch further? Let’s talk about flexibility: the range of motion that helps us relax.

Contrary to popular belief, our neural system, not our muscles, controls how flexible we are. Consider hamstring pain as an illustration. Consider doing a deep forward fold while having tight hamstrings. Your hamstrings will contract in response to the flashing red “danger” signal that your brain sends to them via your neurological system. They do this as a means of survival; by contracting, they may lose some of their flexibility but gain strength, which they employ to defend themselves.

Your initial reaction could be to force yourself through this sensation and into a long stretch. However, pushing yourself further won’t increase your flexibility and can even hurt you. Yoga for flexibility teaches our muscles to rest when we reach our limitations rather than tugging on them to make them longer. Flexibility can be seen in muscles that are loose and relaxed.

Why flexibility is important

Yoga positions for flexibility may be practiced regularly with several health advantages. Stretching is a fantastic approach to enhancing your range of motion, increasing your mobility, and lowering your risk of injury. Any fitness program should include flexible exercises. They aid in keeping your body limber and preventing injuries. To avoid pain and muscular exhaustion, stretch both before and after workouts. Stretching helps to enhance circulation, blood flow, and joint mobility. Maintaining a healthy spine and preventing back issues need flexibility.

We can relieve tension and stress by stretching. It enhances both mental and physical health generally. Yoga positions are excellent for enhancing sleep, fostering body awareness, elevating mood, and correcting bad posture.

How to improve your flexibility

Flexibility comes from staying at your edge rather than going over your boundaries. The best method to increase your flexibility is to continue working on it. When practicing yoga, keep in mind these flexibility recommendations.

Play with your limits — While you do not want to force yourself beyond your limit, you also do not want to stay too far on the other side. The only way to learn (and expand) your body’s limits is to play along the edge.

Use your breath — With every inhale, focus on alignment and check on the integrity of your posture. With every exhale, think about letting go and sinking a little deeper into the posture.

Remain calm — A lot of our muscle tension comes from a fearful brain. This turns on the sympathetic nervous system, which triggers muscle contraction. Keep your breath long and smooth and remind yourself that you are safe so your brain and nervous system can relax. This will inevitably lead to your muscles relaxing.

Stay awhile — Maybe yoga is not your thing, but there is quite a bit of science that supports the argument that your muscles need time to relax. Staying in a pose for five breaths is good for your muscles, but stay for five minutes and you might be amazed by how much deeper your muscles relaxed at the end compared to when you started.

Whether your regular practice consists of intense vinyasa classes or relaxing yin classes, if you follow these tips you will see shifts in your flexibility. Just remember—stop worrying about lengthening and focus on relaxing!

How does yoga help improve flexibility?

Yoga involves more than simply stretching. Yoga is a traditional exercise regimen that incorporates breathing exercises, meditation, and philosophical ideas. Because it emphasizes safety, proper form, and a range of postures that target both large muscular groups and deeper-seated stealth muscles, yoga differs from simple stretching. Yoga has a strong emphasis on focus, concentration, and bodily awareness.

It improves the comprehension of our bodies and thoughts. It teaches us to pay attention to our breathing and physical movements. It teaches us how to unwind and calm down. It also teaches us to be conscious of our actions and their motivations.

12 yoga postures for flexibility

The majority of asanas strike a balance between strength and flexibility, however, there are a select few that will most effectively develop your flexibility. So that you may concentrate on resting, breathing, and relaxing into the stretch, these poses only need minimal effort. Each week, begin with just a couple of these positions until you are at ease enough to add more.


Pose in bound angle Baddha Konasana, your hips are stretched while your chest is opened, making it a fantastic position for novices. The adductors, inner quadriceps, and hamstrings will be stretched by holding this pose for several long, deep breaths. As you allow your shoulders to relax and your spine to stretch, feel your heart enlarge. The reproductive, neurological, and respiratory systems are stimulated while your body is relaxed and any tension or stress is released. Additionally, it aids in preparing you for sitting yoga poses such as meditation.


Seated angle and upavistha konasanaThose who have trouble with tight hamstrings can benefit greatly from this hip-opening exercise. Your inner thighs will open up and extend out as you perform Upavistha Konasana, which also stretches your legs, back, and arms. The calves, ankles, hamstrings, glutes, abdomen, and spine are all strengthened as a result. Try putting a folded blanket beneath your hip bones or a bolster under your chest if you find this position challenging.


Utthita Trikonasana is a fantastic position for loosening up the muscles in your sides and legs. The triangle position helps you use your core muscles, which improves stability. Your core strength is activated when you keep your lower hand just above the floor, which makes you feel stronger and more confident. Your digestive system is among the organs that the triangle position stimulates, which might boost metabolism. Focusing on the lower back, which can be tense and painful, lessens stress. Additionally, it can ease tension and help keep emotions in check.


After doing a difficult asana, balasana is a fantastic posture to rest in to let the whole body unwind. The child’s pose is a straightforward yet effective posture that gradually stretches the muscles in the low back. Deep breathing while holding this stance also tones and massages the abdominal organs, improving their functionality. Relaxing the neurological system and calming the mind, also aids in reducing stress.


Supta kapotasana, or Supine PigeonSupta Kapotasana is a fantastic posture for new practitioners or those with tight hips. We get the chance to gently stretch the hips, thighs, and low back in the reclining pigeon position. It aids in preparing us for both sitting meditation and backbends. When we sit motionless for long periods, the front side of the pelvis, which is frequently stiff and constricted, can be opened. We have a wonderful opportunity to develop patience and surrender in the reclining pigeon stance.


Standing Forward Fold, UttanasanaA excellent position to extend your hamstrings is uttanasana. Hamstrings, hip flexors, and calves are stretched during standing forward fold. It extends the posterior of the body, which enhances spinal alignment and posture. It lowers tension while calming the mind. Additionally, it stimulates the kidneys and liver and aids in better digestion. If you’re feeling your legs or low back extra tight, bend your knees slightly. To relax deeper into the stretch, grab opposite elbows and let yourself hang upside down.


Your back, hip, and thigh muscles become more flexible when you do the seated head-to-knee pose or Sirsasana. Additionally, it reduces tension and improves circulation in the lower abdomen. An excellent posture to stretch the hamstrings, inner thigh muscles, and groin is seated head to knee. It aids in digestive improvement, nervous system relaxation, and the eradication of moderate depression. The pose is known as Janu Shirshasana aids in easing lower back, hip, and knee stress. When you’re upset, nervous, or sad, you should practice this position. If you are unable to touch your toes, wrap a yoga strap over the foot of the straight leg.


Pose in bound angle Baddha Konasana, your hips are stretched while your chest is opened, making it a fantastic position for novices. The adductors, inner quadriceps, and hamstrings will be stretched by holding this pose for several long, deep breaths. As you allow your shoulders to relax and your spine to stretch, feel your heart enlarge. The reproductive, neurological, and respiratory systems are stimulated while your body is relaxed and any tension or stress is released. Additionally, it aids in preparing you for sitting yoga poses such as meditation.


Half Lord of the Fishes (Ardha Matsyendrasana) The posture known as Ardha Matsyendrasana lengthens, straightens, and strengthens the spine. The back muscles around the spine get a tremendous stretch from this sitting twist. It enhances posture and eases lower back discomfort. It can aid with digestion, indigestion, and constipation. According to legend, this asana’s twisting motion stimulates the heart, kidneys, liver, spleen, and lungs.


Beginners may warm up their spines and stretch their hip flexors, abdominals, and back muscles with Bitilasana and Marjaryasana. Engaging the diaphragm and taking deep breaths into the belly, fosters coordination, sharpens attention, and energizes prana. It enhances gastrointestinal function, reduces stress, and soothes the mind. By allowing us to let go of suppressed sentiments and emotions, moving with the breath between rounding and arching the spine develops emotional harmony.


Pyramid • ParsvottanasanaStretching the hamstrings, calves, quadriceps, hips, glutes, and back muscles is made easy with Parsvottanasana. To keep the body stable, it strengthens the feet, ankles, hips, and legs. Parsvottanasana enhances blood flow to the brain, calming the nervous system and enhancing cognitive function. This asana also promotes the release of tension in the shoulders, upper back, legs, and hips in addition to the lower back, legs, and hips. The throat chakra, which is related to expression and communication, is opened by this asana. The sacral chakra, which is connected to creativity, sexuality, and self-expression, is also stimulated.


Bhujangasana stretches the hips, abdomen, chest, and tops of the feet as well as the entire front side of the body. It has been demonstrated that the Cobra pose increases energy, lowers stress, and improves sleep quality. It’s a terrific position to adopt before going to sleep and whenever you need a boost of energy. Inflammation and back discomfort can both be lessened by it. Additionally, it strengthens the arms, core, and upper body muscles. Additionally, there is proof that performing Cobra pose routinely enhances posture, self-worth, and depressive symptoms.


Extended Pigeon with One Leg Eka pada rajakapotasana is a deep hip opener that enhances hip, leg, pelvic, and groin flexibility. It stretches the piriformis, glutes, hip flexors, and thighs. This pose aids in easing tension in your shoulders, chest, lower back, and hips. Place blocks or blankets beneath your hip bones for support if they are tight. In Pigeon pose, deep breathing helps to correct neurological imbalances and activates the stomach organs. As tension, grief, and concern are believed by Ayurveda to be held in the hips, this pose promotes emotional release and control. The consistent practice of this position may help reduce tension or anxiety.