According to strength and conditioning specialist William Holcomb, increasing your flexibility can allow for greater ranges of motion in your joints and may decrease your risk of musculoskeletal injuries. Therefore, you should incorporate stretching exercises into your daily schedule. Yoga poses and routines provide one way to improve your flexibility. There are numerous yoga poses you can perform to help achieve this goal.
Standing Half Forward Bend
The standing half forward bend stretches your hamstring muscles and your lower back. To perform this pose, stand upright with your feet about 3 inches apart. Next, while keeping your spine straight, bend forward and place your fingertips or palms on the ground beside your feet. Extend your arms and feel your belly button moving away from your legs. Finally, push into the floor toward your feet to lift your chest and head slightly. Remember to breathe deeply throughout the stretch.
Downward-Facing Dog
From the standing half forward bend pose, you can easily move into the downward-facing dog, which stretches your back muscles, hamstrings and calves. Keep your palms on the ground and step back with both feet to form an inverted "V" with your legs and torso. Try to keep your back straight and extend your legs as much as possible, but do not force them too far.
Cobra Pose
The cobra pose stretches your abdominal muscles. From the downward-facing dog, lower your chest down over your hands and your legs to the ground so you are lying on your front side. Press your hands into the ground to lift your chest up and forward, curving your back, but leaving your legs and feet on the ground. Finally, pull your shoulders backward and toward each other and hold for 15 to 30 seconds.
Bound Angle Pose
The bound angle pose stretches your inner thigh muscles. To perform this pose, sit on your bottom, bend your knees and pull your heels toward your body with the soles of your feet together. Place your hands around your feet to help pull your feet inward. Maintain an upright posture with your upper body for as long as you hold the pose. Hold for one to five minutes and then straighten your legs for a wide-angle seated forward bend.
Wide-Angle Seated Forward Bend
The wide-angle seated forward bend pose stretches your lower back, hamstrings and inner thighs. To execute this pose, spread your legs in front of you as far as is comfortable and turn your legs outward so your knees point upward. Then, while keeping your back as straight as possible, slowly walk your hands forward between your legs until you feel tension. Try to increase the stretch for one exhalation and then hold for at least one minute.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- Yoga Journal: What Science Can Teach Us About Flexibility
- Yoga Journal: Yoga Poses
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