Most yogis are not born flexible. Remember, each time you practice yoga poses, flexibility is likely to increase. MayoClinic.com says that regular stretching of muscles not only improves flexibility, but circulation and range of motion. It also reduces stress. Keep your breathing deep and even while you practice yoga poses, and only stretch after warming up your body with a brisk walk or another activity that heats up your body to the point of breaking a slight sweat.
Standing Forward Bend
Use forward bend to stretch your hamstrings and upper body. Start in a standing position. As you lightly bend your knees, bring your hands to the floor. To release your back more, bend your knees deeper. To stretch through your legs, straighten your knees to the point just before they lock. For a shoulder and neck stretch, wrap your hands around your elbows and feel gently weighted toward the ground. Hold for up to one minute.
Cow Face Pose
Increase flexibility in your outer hips, chest, shoulders and arms all at one time with cow face pose. Sit on the floor with your right knee stacked on your left knee. Your heels should be pulled in toward your hips. Sit on a folded towel or a block if you're having difficulty. Raise your left arm straight up, then bring your left fingertips to your upper back. Keep your elbow as close to your head as possible. Reach your right arm around your back, linking right and left fingertips together or hold onto a strap. Avoid dipping your chin down and arching your back. Hold on each side for 10 to 15 breaths.
Pigeon Pose Variation
In this variation of pigeon pose, target your hips and quads. From hands and knees, place your right shin on the floor between your hands. Slide your right foot so it points roughly to your left. Your left leg stretches out behind you shin- and quad-side down. Spend a few moments folded down over your right leg with your elbows on the floor. Rise back up onto your hands. Contract your inner thighs to help bring your left heel toward your backside. Hold your left ankle with your left hand, pulling it closer to your body breath by breath. Hold on each side for 10 to 15 breaths.
Dancer's Pose
In addition to flexibility, dancer's pose gives you the benefit of improved balance. From a standing position, clasp your right hand around your right ankle. "Yoga Journal" magazine recommends flexing your foot to avoid thigh cramps. Push your ankle into your hand as you gently arch your back. Raise your left arm out and up. Hold on each side for five to seven breaths. Keep your knee in toward your body throughout the pose. Dancer's pose is a backbending posture, which stretches your groin, chest, belly and thighs.
Member Comments