Yoga for Flexibility
An intentional daily yoga practice is a highly effective way to ensure the muscles in your body are being stimulated, have full range of motion, and building your flexibility. A practice that you continue on a day to day basis allows the muscles to not just release any stiffness or tension, but to keep moving and functioning at its optimal.
If you are in the hopes of adding flexibility and strengthening to your yoga practice, here are a few poses and movements I would highly recommend:
Baddha Konasana
Begin at a seated position if you wish to come into this pose. Ensure your comfortable and your back (I mean the spine generally) is lengthened and you are not hunched or crouched forward. Keep the shoulders nice and relaxed, lengthen through the neck and sit up tall. Take a moment or two find a soothing and calming breath, in and out. Next, instead of being cross-legged in your seated position, bring the two feet together and the knees wide. Feet towards the pelvis but where you can find some ease and not discomfort. Continue to breathe nice and easy throughout this transition. If you are new to this pose, you might find yourself unable to settle in, but adjust the bum (yes, I mean it — I find it easier to literally move my bum cheeks aside) and settle in. Your feet may splay outward but you could use your hands to bring them together in a bind. Your hands could be on top of the toes, the natural curvature of your feet or at the ankles or even the calves. It’s perfectly alright if the knees keep coming up. Do not push too hard to get them down towards the ground. This will happen as you progress, in time. In this posture you will open up the hips and the hamstrings, strengthen the thigh muscles, stimulate the internal organs and also encourage a healthy blood flow. To come out of the pose come into a cross-legged seat or extend the feet out in front of you.
Prasarita Padottanasana
A wide-legged forward fold, or any forward fold for that matter is a great way of not just lengthening and strengthening the muscles, but also relieving any sort of stress and tension. Begin by simply standing with the feet zipped up together, spine elongated and in a comfortable breathing state. Your hands could be in prayer position at the heart, or at the hips, yogis choice. On an exhale widen the feet about hip width. Continue to breathe with ease. On the next exhale widen the feet a little bit more. Careful not to collapse onto the spine as you do this, and to ensure you are keeping it nice and straight. Once you’ve got yourself to a seemingly wide-legged stance bring the hands to the hips if they aren’t already there. Breathe deeply and on your exhale title the hips and pelvis back as you bring the upper body forward to a 90 degree half way point. Keep breathing with ease. You could stay here for a couple of breaths, or if you feel adventurous, bring the entire upper body all the way down towards the ground, with the head (crown) directly towards the earth. Beginners will find this a little difficult to do on first couple of attempts but do not let that discourage you. Wish time, the body will adjust. If you are feeling unsteady in this position, bring the hands to the ground for stability. Stay in this position for a couple of breathes, allowing the blood to flow towards the top of the head. This pose strengths and stretches the inner and back leg muscles, tones the core muscles, and also relieves mild back pain. To come out of the pose, simply lift the upper body to the half way point. Hold for a breath, and then on the next breath in, bring it all the way back upright. Repeat the same steps at in the beginning, by bringing the feet closer to each on separate circles of breath.
Lunges
Whether its low to the ground, or with the back leg lifted and in a high crescent stance, lunges are a great beginners pose that strengths and stretches the legs and entire lower body. To come into the pose, begin by standing tall with the feet hip width apart. Breathe deeply for a few circles. On a final exhale, forward fold towards the ground. Plant the palms and extend just the right leg all the way towards the back, as far as you can go. If this is too much, shorten the length. You can either keep the knee liften if you’re feeling confident in this pose or bring it to the ground, yogis choice. Careful not to crash onto the hands or the fingers. Your left knee should be over and above the ankle in alignment. Keep the upper body nice ad lengthened and continue to breathe deeply. You’ll feel an intense strength in the groin region, the hips and the hamstrings. This pose also tones the leg and thigh muscles, keeps your core engaged, increases stamina and lung capacity, and is therapeutic for indigestion. As a whole, you are working the entire body. If you are feeling brave, swing the hands over and above you, bringing the upper body upright into your high lunge. If a backbend is in your practice, a crescent lunge would do too. Inhale fully, exhale complete as you bring the hands back down, and bring the right foot back to hip width apart. Follow the same directions on the other side.
