Flexibility is a key component of good physical health. However, aging, a sedentary lifestyle, stress, or poor posture and movement habits can all cause your body to lose flexibility over time.
If you’re looking to improve your flexibility, practicing yoga regularly, whether in a class or at home, could be one of the most effective ways to increase muscle and joint mobility.
In addition to increasing flexibility, practicing specific yoga poses can help you build muscle strength and reduce stress or anxiety.
In this article, we’ll look at the benefits of flexibility and demonstrate the best yoga poses for improving flexibility in your back, hips, core, neck, and shoulders.
Why is Flexibility Important?
Increasing your flexibility benefits you in a variety of ways. Some of the most important benefits are:
- Extended range of motion. Increased flexibility allows you to move your joints in the normal direction with less effort.
- Lower muscle tension. Stretching your muscles can help to relieve tension and tightness, making it easier to move.
- Improved posture. Tight, tense muscles can cause muscle strain and bad posture.
- Less pain. When your muscles are relaxed, there is less stress and pressure on certain parts of your body, which leads to less pain in your back, neck, and shoulders.
- Reduced risk of injury. Increased muscle strength and flexibility may reduce your risk of injury.
- Less stress. When tension is released in your muscles, you may feel more relaxed. As a result, you may experience less stress.
- Improved circulation. Better blood flow can help your muscles recover faster after a workout and prevent stiffness.
Best Poses for improved flexibility
Hatha, Vinyasa, and Yin styles of yoga are all excellent options for increasing flexibility.
If you’re short on time or prefer to practice yoga at home, the following poses are particularly beneficial for stretching many of your major muscles and increasing flexibility.
Set your own pace for each pose. Concentrate on how the pose feels rather than how it appears. You can repeat each pose as many times as you want, as long as it isn’t painful or difficult to perform correctly.
1. Intense Side Stretch (Parsvottanasana)
This forward bend stretches your spine, legs, and hips, which can improve your balance, posture, and digestion.
How to perform:
- While standing, position your left foot in front of you, facing forward. Place the right foot back, toes pointing out at a slight angle.
- Square your hips and face forward.
- Place hands on hips.
- Bend at the hips, ensuring that your spine and neck remain long as you fold forward.
- Drop your hands to the floor (or use a yoga block!).
- Hold the pose for 30 seconds to a minute, then return to standing.
- Change the positions of your feet (right foot forward now!) and repeat.
2. Head to Knee (Janu Sirsasana)
This pose is excellent for improving flexibility in your hips, thighs, and back, as well as increasing blood flow to your lower abs and relieving stress.
How to Perform:
- Sit on a yoga mat (the floor also works!) and extend your right leg forward.
- Bend your left knee to the side and press the left foot into the right inner thigh.
- Breathe in and sit tall, raising your arms overhead.
- Breathe out and bend at the hips as you fold forward toward your right leg.
- Hold onto your outstretched foot or leg, or place your hands on the ground.
- Hold this pose for 1–2 minutes.
- Switch legs to stretch the opposite side.
3. Cat-Cow (Bitilasana Marjaryasana)
Cat-Cow may sound like an amusing name for a yoga pose, but its benefits are anything but. This perfect pose improves mobility and flexibility in your neck, shoulders, spine, and core.
How to Perform:
- Begin on all fours, with the wrists directly beneath the shoulders and the knees directly beneath the hips.
- Breathe in and allow your belly to drop toward the floor, keeping your weight evenly distributed throughout your body. Allow the tailbone, chest, and chin to rise as the belly moves downward.
- Exhale and press into your hands as you round your spine upward. Tuck the chin into the chest as the spine rises.
- Continue for one minute.
4. Bow Pose (Dhanurasana)
We spend a lot of time sitting (in front of our computers, on our daily commutes, or while watching our favorite TV show), and this pose is ideal for stretching the muscles we use while seated. It improves the flexibility of your core, glutes, back, chest, and legs.
How to perform:
- Lie facedown with your arms alongside your body.
- Bend your knees until your feet float up. Hold the outsides of your ankles in your hands.
- Try to lift your chest and shoulders off the floor while keeping your head facing forward. (If you can’t do this part, that’s fine; just do what’s comfortable for your body!)
- Take long, deep breaths and hold them for up to 30 seconds.
- Release and repeat once or twice.
5. Low Lunge (Anjaneyasana)
Looking for a pose that can help open your hips, build muscle strength, and lengthen your spine? Look no further than the low lunge! This floor pose is perfect for any level and may even help relieve sciatica pain.
How to perform:
- Kneel on the left knee, bend the right knee, and place your right foot flat in front of you.
- Stretch up your spine to the crown of your head.
- Raise your arms and torso (or extend your arms to the side, parallel to the floor).
- Slowly and gently press into your right hip.
- Hold for at least 30 seconds. As you hold, make sure the right knee does not push forward past the ankle.
- Switch legs and repeat on the opposite side.
6. Wide-Angle Seated Forward Bend (Upavistha Konasana)
This relaxing forward fold will stretch your hips and lower back. It’s also great for stretching your calves and hamstrings.
How to Perform:
- While sitting, spread your legs as far apart as you can comfortably. Make sure your toes are pointing toward the sky; if not, move your legs closer together.
- Extend your arms overhead.
- Fold forward from the hips and walk hands to feet.
- Hold for 1–2 minutes.
7. Eye of the Needle Pose (Sucirandhrasana)
Eye of the Needle is a great stretch for hips, posture, hamstrings, and lower back.
How to Perform:
- Lie face up, knees bent, feet flat on the floor.
- Bring the left knee to your chest, then cross the left ankle over your body to rest on the right thigh.
- Lift your right foot off the floor.
- “Thread” your left hand through your legs, similar to how you would thread a needle. Bring the right hand behind the right thigh and meet it with the left.
- Breathe out while keeping your feet flexed, and bring your right thigh up to your chest.
- Hold for 30 seconds.
- Release and repeat on the opposite side.
8. Plow Pose (Halasana)
While it may appear daunting, Plow Pose is ideal for relieving tension in your shoulders, spine, and neck.
How to Perform:
- Lie face up and place your arms beside your body. Press your palms to the floor.
- Raise your legs straight up until your body forms a 90-degree angle, then bring them over your head.
- Place your hands on your lower back, fingers facing upward, pinkies on either side of your spine.
- Hold for 1–2 minutes.
- To release, roll your spine back down to the floor.
9. Downward-Facing Dog (Adho Mukha Svanasana)
The Downward Dog Could Be One of the Most Familiar Yogic Postures Like in the Vinyasa or Hatha Yoga Style.
How to perform:
- Begin on all fours, with wrists under shoulders and knees beneath hips.
- Push your hands into the floor and lift your hips up, lengthening your legs to form an inverted “V” shape. (If you are just starting out, feel free to bend your knees. In time, you’ll be more flexible and able to straighten those legs!
- Allow your spine to lengthen as you hold this position.
- Hold for 30 seconds to one minute. Repeat.
10. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This intermediate-to-advanced pose stretches your back, thighs, and glutes while also promoting digestion, improving posture, and strengthening your core.
How to Perform:
- Sit on the floor, legs extended in front of you.
- Bend the knees and place your feet flat on the floor.
- Tuck the left foot under the right leg and drop the left knee to the floor.
- Place your right hand on the floor behind your hips.
- Breathe in while raising your left arm overhead.
- Breathe out and twist to the right, hooking your left hand — or elbow for a deeper stretch — around the outside of your right thigh.
- To lengthen your spine, press your hips down while raising your head.
- Hold for five breaths.
- Release and repeat on the opposite side.
Source:
Yoga for flexibility: 8 poses for your back, core, hips, shoulders. (n.d.). Healthline.
Yoga for flexibility: 11 poses to try. (n.d.). Greatist.
Ruiz, F. P., & Ruiz, F. P. (2021, November 19). What every yogi needs to know about flexibility. Yoga Journal.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
