Yoga for Flexibility : Yoga for flexibility for beginners

 

 

In this article we will talk about "Yoga for Flexibility" and "Flexibility Yoga for beginners".

Flexibility is the range of motion in groups of joint or joint to move joints through full range of motion.

Benefits of flexibility 

1. It reduces risk of Injury 

2. Less pain

3. Gives more strength 

4. Improve Balance and Posture

5. Enhance physical performance 

6. Increase range a motion 

7. Increase blood circulation

 

Yoga for flexibility

1. Bitilasana Marjaryasana(Cat-Cow)

- It provides strength and flexibility to your spine, shoulder and neck. 

- It reduce back pain and neck pain. 

How to do

Sit on your palm(on all your four). Put your palm directly under the shoulder and knee under the hip.
Now as you start Delhi as you look up and let your stomach go down and when you exhale as you look down and let your spine go upwards towards ceiling. Do this at least for one minute.

 

 

2. Janu Sirsasana(Head to Knee) 

- Easy for beginners

- Improve flexibility of lower back, Thighs, Side waist

How to do 

First sit on the floor comfortably, extend your left foot and press your right foot inside the left thigh. now breath in and raise your arms overhead. now breath out and start bending your lower back toward extended leg. now touch the toe or hold the stretched leg. Hold this position for 30 sec now repeat with the opposite leg.

 

 

3. Parsvottanasana(Intense side stretch)

- Improves flexibility of lower back, thigh, buttocks.

- Relieve in back pain

How to do

Stand straight now place your right leg in-front of left leg. place your hand on waist or hips now bend forward from waist and release your hand to the floor, now hold the position for 30 sec. 

 

 

 

4. Sasangasana

- It reduces the the back pain and neck pain

- It enhance the flexibility of spine and increase its strength 

How to do

Before starting Sasangasana you have to come in child pose, try to hold on to your heels slowly by the help of your hand now pull your forehead into your knees and put the upper part of your forehead on the floor or yoga mat, continue breathing at all time now tightly hold your heels by the hand during the phase. Lift your hips upwards towards the roof along with deeply inhale, now try to bring your forehead slowly towards the knee. now hold your body in this position at least for about 30 to 60 seconds and then back to normal position.