As time goes by the body’s flexibility decreases. its flexibility, especially those who lead a more sedentary lifestyle. It is good to know that a more active lifestyle and activities such as yoga can assist us in regaining our ability to move around, avoid accidents while performing sports, or unexpected movements, and improve our posture.
OMGIFactshas collected for you the most effective yoga poses, also called asanas, that can help you increase your flexibility.
1. Ananda Balasana or the pose of the smiling baby
This posture is ideal for working on the release of the hips. It is believed to be a posture we’ve been practicing since childhood, which makes it perfect for those who are new to yoga. Because of its simplicity, it is perfect to relax, warm up, and sleeping.
Lay on your back and pull your knees to your chest. You can then grab your toes from outside. Be sure that your ankles and knees are aligned at a 90 degree angle with your torso. remain in the same position for 60 minutes.
2. Baddha Konasana or position of the butterfly
This posture stimulates the internal organs of the stomach region and the flow of blood in the pelvic region, the opening of the torso and hips and the stretching of parts of the body that typically stay”closed” such as your groin and adductors and the lower stomach.
Bring your toes backwards by tying your soles. The knees need to be lowered as much as is feasible. Be careful not to lean back , and remain in the same position for 7-10 minutes.
3. Bhujangasana or cobra pose
If you are looking to ease tension then this is the right spot for you, because it increases the development of the shoulders and chest which are the areas where tension is likely to build. In addition, it can aid in battling respiratory problems and ease symptoms of anxiety and tension.
The posture begins with an extension of the belly, with the whole body stretched. The palms of the hands have to be laid on the ground and placed at the shoulders, and then the arms should be stretched and the torso lengthened but without lifting the pubic bone from the ground and then the shoulders should be brought back.
4. Uttanasana or the position of the clamp
This deep tendon is excellent for flexing the back of the human body from the back to the calves. It’s a common warm-up which can ease depression and stress. It can even ease headaches as well as colic.
Begin by spreading your legs straight above your hips. Then, spread your toes for more grasp on the floor. As you bend your knees your chest, you should fold it towards the front, and when you’ve reduced it enough, put your forearms in front of your calves. If you’re just beginning and struggle to keep your back and legs straight, try bending your legs a bit.
5. Adho Mukha Svanasana or dog pose that is upside-down
This is a typical break or transitional posture that helps you concentrate upon the flexibility and strength of your ligaments, Achilles tendon, and shoulders. Because it is a variant of the dog pose it is necessary to begin by sitting on four points of service (knees as well as hands placed on mats) and ensure the knees remain on the same height as your hips.
Begin by inhaling and stretching your legs in order to raise them, then exhaling to increase your hips as high as you can. Your backbone, legs and arms should be tense. Maintain the position for minimum 20 minutes and take several deep breaths. For a return to where you started take a few steps to tighten and then gently pull your knees to the floor.
6. Paschimottanasana or position that is a part of the clamp for sitting.
The seat clamp is a bit more complex than it appears. It also requires a amount of time and practice to perform it correctly. If you’re unable to drop low enough or get to your toes, don’t push yourself to the point as not to hurt yourself.
Place your feet on the floor on your back, legs behind, and straight ahead. Inhale and exhale leaning forwards. Be sure to move from the hips, but not through the waist. If you are unable to reach your feet using your hands, you can try using an elastic rings. Keep the position for a couple of minutes.
7. Trikonasana or the posture in the expanded triangle
It’s a variation of the triangle pose, which is practiced by beginners and experienced practitioners, which triggers the release of the abdominal and hip muscles. Anyone who is getting into yoga should keep their minds in an even level in the event that they experience difficulty lifting the weight.
Begin by standing on a rug and need to run a long distance with one leg. The legs should be separate from one another and well stretched. The best foot should be pointed out while the left leg pointing towards the forward direction. Form a cross with your arms, and lower your torso , placing your hands on your right leg when lifting your left arm as illustrated in the case.
8. Prasarita Padottanasana, or wide angle posture
The lower extremities as well as backbone greatly benefit from the posture since it strengthens the feet and legs by stretching the muscles and spine. It can also aid in relieving any spinal discomfort.
Begin by standing up in a straight position with your spine. Move your legs to stretch and then bring your body forward, and then back, keeping the hands of your feet on them. Maintain the posture for at least 30 seconds and for around one minute if you’re able.
9. Setu Bandha Sarvangasana, or bridge posture
This pose allows for a complete lengthening of the back. It can be utilized to improve poor posture. It is a great exercise for the part of the back, and particularly the buttocks, thighs, and the deep abs.
Bend your knees, then put your heels on top of your knees. Your buttocks should be lifted and your spine straight. Draw a line from the knees to the shoulders. Under this”bridge” connect your palms. Maintain your position in place for about 15 mins.
10. Ballasana, or a child’s posture
It is a classic location, often employed at the beginning of an intense session. Although it’s simple, it provides important advantages, including restoring the strength that is lost during postures and enhancing your flexibility. It also helps promote sleep.
Begin by kneeling down with your back straight, and your legs close. After that you should lower your buttocks onto your heels. Your thighs must remain in contact with your body and your brow should rest on the floor. There are two ways to do it one with your arms stretched out before you and the other that has your arms extended back in front of your feet. Both versions let you unwind and should be done for a minimum of one minute.
Yoga is an excellent method to keep the flexibility and agility of your body. While some poses are challenging to master If you practice and are patient you will see good results.