Flexibility is an important aspect of human life as it helps us to do a lot of things with our bodies. Yoga poses for
flexibility helps with simple body movements like walking to dancing, stretching, etc. all these are basic body
movements that can help our body flexible and will not be taken in this article. The main purpose of this article is
yoga poses for flexibility. Yoga as we all know gives a lot of benefits and one of them is flexibility. Flexibility makes
you do a lot of things with your body and it is a necessity for everyone. Flexibility is important for some individuals
especially sport men, it enables them to execute some moves which are not convenient with a stiff body.
Yoga poses for flexibility
1. Tree Pose (Vriksasana)
One of the best yoga poses for flexibility is the tree pose. It is also known as Vriksasana, it builds your strength and
maintains balance and stability in your body.
- Begin with your feet together and your palms placed on your chest.
- Choose a point to focus on with your eyes and maintain the gaze to support your balance.
- Lift your right leg slowly and open your knees to the right side.
- Once you are stable, raise your arms above your head reaching to the sky.
- Hold the pose for about 45 seconds and repeat with your opposite leg.
Benefits of Tree Pose
- Vriksasana stretches your thighs, groin, torso, and shoulders.
- Tree pose builds strength in your calves and ankles.
- Tree pose tones the abdominal muscles.
- The tree pose improves your balance and coordination.
2. Cobra Pose (Bhujangasana)
Cobra Pose is a great backbend pose as it stretches your spine and keeps your upper body flexible. It is called the
cobra pose because you raise your head to look like that of a cobra. It is regarded as one of the best yoga poses for
- Begin by placing your palms flat on the ground.
- Straighten up your arms, by doing this, your chest is lifted.
- With you in the cobra pose, stay in the pose for 10 to 12 breaths.
Benefits of Cobra Pose
- Cobra pose strengthens your spine.
- The cobra pose increases your body flexibility and improves the mobility of your joint.
- Cobra pose opens up your chest, stretching the muscles in your chest and shoulders.
- As a beginner, the cobra pose cheers you up and give you the vibe to do meaningful duties.
- The cobra pose also stretches your abdominal muscles.
3. Cobbler’s Pose (baddha konasana)
Cobbler’s Pose is a great way to open/stretch your hip and thighs. Stressful Daily activities like spending too much
time driving or sitting at your workplace can be eased off with cobbler’s pose.
- Start seated with your legs stretched out in front, bend your knees and keep your feet together.
- Draw in your feet towards your body, back off if you feel any pain.
- Press your feet edges together to open your feet.
- Sit up with your spine stretch keeping your shoulder blades on your back.
- Count 10 breaths silently and release yourself from the pose.
Benefits of Cobbler’s Pose
- Cobbler’s pose opens up your hip and thighs.
- Cobbler’s pose eases you of back pain.
- It helps you maintain a good body posture.
4. Bridge Pose (Setu Bandha Sarvangasana)
This is a great yoga pose for flexibility for beginners and it also gives you a lot of benefits asides flexibility.
- Lie on your yoga mat and bend your knees.
- Exhale gently and press your arms and inner feet into the floor.
- Keep your thighs parallel and extend through your arms to help you stay on your shoulders.
- Lift your butts until your thighs are parallel to the floor.
- Keep your arms firm and broaden your shoulder blades.
- Stay in the pose for 30 seconds to 1 minute.
Benefits of Bridge Pose
- It calms your mind and helps mild depression.
- It stimulates the abdominal organs.
- Also, It rejuvenates tired legs.
- It improves digestion.
- It relieves the symptoms of menopause.
- Bridge pose relieves fatigue, backache, insomnia, and anxiety.
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5. Crow Pose (Bakasana)
Bakasana is an exciting yoga pose with interesting benefits, try to get down with this yoga pose to enjoy all its
- Begin in a squat position and make a diamond with your palms.
- Separate your hands and place them on the floor.
- Place your head on the ground, if you feel uncomfortable; feel free to place a towel on the floor before placing your head.
- Point out your toes, point it out once at a time.
- Finish the process by looking up. Do that lifting your head off the ground.
- Stay in the pose for 1 minute.
Benefits of Crow Pose
- Bakasana builds your wrists, core, and shoulders.
- It keeps your joints mobile and makes you flexible.
- Crow pose helps you with hand balancing skills.
- It improves your awareness and body control.
6. Triangle Pose (Trikonasana)
Like all the previous yoga poses, the triangle pose helps a lot with flexibility and should be practiced effectively.
Trikonasana is one of the best yoga poses for flexibility for beginners as it ensures a soft impact on your body.
- Start by standing on the ground with your feet wide apart.
- Spread your legs apart about five feet.
- Raise your right arms to the side, such that it is aligned vertically over your right feet.
- Hold the pose for a minute and turn to the other side (left) and do the same.
Benefits of Triangle Pose
- Triangle pose reduces blood pressure which is common among adults.
- Triangle pose gives balance to the body.
- Trikonasana strengthens and stretches the torso.
- Triangle pose decreases the number of fats in the body.
7. Chair Pose (Utkatasana)
Chair pose offers you endless benefits like increasing your ankle flexibility and surrounding body parts.
- Stand with your feet together, with your hands on the hips.
- Ensure your weight us evenly distributed on both legs.
- Exhale softly and bend your knees.
- Now you are on an imaginary chair, press your legs towards each other.
- Continue by raising your arms over your head with your palms facing each other.
- Now you are in the full chair pose, stay for 2 minutes.
Benefits of Chair Pose
- It strengthens the muscles in your feet and thighs.
- Also, It helps you maintain balance and focus.
- It helps the joints in your legs by keeping them mobile.
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8. Half Boat Pose (Ardha Navasana)
The half boat pose makes you flexible and strong. It’s packed with lots of benefits.
- From a seated position, place your hand on the back of your knee.
- Bend your knees 90 degrees.
- Pull your legs in toward your abdomen.
- Maintain the pose for 30 seconds to 1 minute and repeat after a brief rest.
Benefits of Half Boat Pose
- Half boat pose helps reduce stress and aids digestion.
- Half boat pose strengthens your abdominal muscles.
- It makes your spine and hip flexors more flexible.
9. Wide-Legged Forward Bend
This yoga pose for beginners increases flexibility and burns belly fat by stimulating the abdominal organs.
- As you begin this yoga pose for beginners, exhale and step your feet wide apart.
- Lean forward by rotating your hip joints, with your palms placed on the floor, bend your elbow and lower your elbow.
- Maintain this pose for about 30 seconds to 1 minute.
Benefits of Wide-Legged Forward Bend
- This yoga pose for flexibility strengthens the legs and spine. It also stimulates the abdominal organs, allowing belly fats loosen or otherwise burn.
- It also stimulates the kidney, liver, uterus, and ovaries.
- Also, It improves digestion, soothes a headache, therapy for insomnia, high blood pressure, and infertility.
- It helps relieve menstrual discomfort and menopause symptoms.
- Seated forward bend assist also helps relieve stress, calms the brain and mild depression.
10. Bow Yoga Pose (Dhanurasana)
Bow pose opens up all the way from the tips of your shoulder down to the hips. It is simple to execute making it a
great yoga pose for flexibility for beginners.
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
- Fold your knees, take your hands backward and hold your ankles.
- Breathing in, lift your chest off the ground and pull your legs up and back.
- Look straight with a soft smile on your face.
- Keep the pose stable while paying attention to your breath.
- Continue to take long deep breaths as you relax in this pose. Note that you should bend only as far as your body can take. Do not overdo the stretch.
- After 15 to 20 seconds, as you exhale, gently bring your legs and the chest to the ground. Release the ankles and relax.
Benefits of Bow Pose
- Bow pose opens up all the way from the tips of your shoulder down to the hips.
- It opens the hip flexors and strengthens the upper back.
- It massages the digestive organs. This releases stress and counters the effects of poor posture.
- Also, It cultivates breathing.
- It is effective in weight loss, cures constipation.
- It improves blood circulation, gives flexibility to the back, and it cures menstruation disorder.