When it comes to improving flexibility, yoga exercises for flexibility can be one of the best options. If you’re looking for the best yoga exercises for improved flexibility, look no further! In this blog post, we’ll discuss 7 of the best yoga exercises for flexibility that are sure to leave you feeling looser, stronger, and more flexible than ever.
1) Camel Pose
Camel Pose, or Ustrasana, is an intense heart-opening posture that is great for improving flexibility in the entire body. It is a standing backbend that also increases strength and encourages a sense of openness and expansion in the chest, lungs, and shoulders. To get into the pose, start by kneeling on the floor with your knees hip-width apart. Place your hands on your lower back, fingers pointing downward. Slowly lean back, allowing your hips to move forward as you reach for your heels. Keep your chest lifted and your neck long as you continue to move back until your hands are holding your ankles. If it feels comfortable, you can continue to lean back further by pressing your hips forward. Hold the pose for five to ten breaths before releasing. Make sure to keep your core engaged and your legs strong throughout the pose. Camel Pose is an advanced posture, so make sure to take it slow and don’t push yourself too far too fast.
2) Cat-Cow Pose
Cat-Cow Pose is one of the most commonly practiced poses in yoga. It’s a great pose to warm up the spine and prepare the body for other postures.
Begin in Tabletop position. Place your hands directly below your shoulders and your knees directly below your hips. Inhale as you drop your belly toward the mat, arching your spine and looking up toward the ceiling. This is Cow Pose.
On the exhale, tuck your chin toward your chest, round your spine and draw your navel toward your spine. This is Cat Pose. Continue to move with your breath for several breaths.
Cat-Cow Pose stretches and strengthens the spine, neck and hips, while also increasing flexibility and range of motion throughout the body. It’s an excellent pose to practice regularly as it helps to reduce tension and tightness in the back.
3) Cobra Pose
Cobra Pose is one of the most common and accessible poses for improving flexibility and strength. It's a great pose for beginners to start with and for those looking for a gentle way to stretch the spine.
To begin, lie on your stomach with your feet hip-width apart and arms straight out in front of you. Place your hands flat on the floor, elbows bent at 90 degrees. Inhale and slowly press your hands into the floor as you draw your shoulders back and lift your chest. Lift up only as far as is comfortable, keeping your hips and legs pressing into the floor.
Hold the pose for 5-10 breaths before slowly releasing the pose and coming back to the starting position.
Benefits of Cobra Pose:
Cobra Pose is an excellent pose for strengthening and lengthening the spine, as well as stretching the chest, shoulders, and abs. It's also beneficial for improving posture, reducing stress, and increasing energy levels. Practicing Cobra Pose regularly can help improve flexibility in the spine, reduce back pain, and increase range of motion in the upper body.
4) Cow Face Pose
Cow Face Pose, also known as Gomukhasana in Sanskrit, is an amazing yoga pose that can improve your flexibility and help you to achieve greater mobility in your hips and shoulders. It’s a seated posture that strengthens the muscles in your legs and arms, and improves your balance.
To begin, start by sitting on the floor with both legs stretched out in front of you. Bend your right leg so that your foot is in line with your left hip. Then, take your left leg and bend it back so that it’s behind you and the foot is in line with the right hip. Bring both of your feet together and make sure the soles of your feet are touching each other.
Next, reach your right arm up over your head and behind you, bending your elbow to bring your palm towards your shoulder blade. Inhale deeply and then exhale as you reach your left arm over your head, behind you and up towards your right hand. Try to clasp your hands together if possible, or use a strap or towel if that feels better.
Take a few deep breaths here, pressing your chest forward to stretch out your shoulder blades. To come out of the pose, slowly release your arms and bring them back down by your side. Then, straighten out both legs and release the pose.
Cow Face Pose is an excellent pose for increasing mobility in the hips and shoulders while also strengthening the muscles of the upper body. It’s a great way to improve flexibility and balance, and can be a wonderful way to relax after a long day.
5) Gate Pose
Gate Pose, or Parighasana, is a standing yoga pose that stretches the sides of the body, including the obliques, hips, and spine. It is an excellent pose for improving your flexibility and balance.
To get into the pose, begin in a kneeling position on your mat. Place your right foot flat on the ground and extend your left leg out to the side with the left foot resting on its toes. Keep your left leg straight and extended out to the side.
Now, begin to lean your torso over to the right while raising your left arm over your head. Reach up and towards the right as if you were trying to stretch between two gates. To deepen the stretch, you can also reach back with your left hand and try to touch your right heel.
Hold this pose for anywhere from 30 seconds to a minute, then switch sides and repeat. Gate Pose is an excellent pose for increasing flexibility in the spine and hips, so it's worth taking the time to get the alignment correct. If you find the pose too challenging at first, try bending your extended knee slightly to make it easier.
6) Pigeon Pose
Pigeon Pose, also known as Eka Pada Rajakapotasana, is an intense hip opener. This pose stretches the glutes and hip flexors, helping to increase flexibility and mobility in the hips. It can also help improve posture and alleviate lower back pain.
To begin, come onto your hands and knees. Take a deep breath and on an exhale, bring your right leg forward and place it so that your knee is behind your right wrist. Your shin should be parallel to the top of the mat, extending from your groin to your ankle. Your left leg should remain extended straight out behind you. Engage your core and slowly bring your torso forward and down until you are resting on your forearms. Make sure to keep your hips even with the floor and slightly square off your hips by pushing them slightly forward.
Once you are in the pose, hold it for up to one minute before releasing. To come out of the pose, press into your palms and draw your torso up, bringing your left leg back to meet your right leg. Lower yourself back down to your hands and knees. Repeat the pose on the other side.
Pigeon Pose is an amazing way to increase flexibility and mobility in the hips while also providing a great stretch to the glutes and lower back. Keep breathing throughout the pose and focus on releasing any tension in your body as you hold the pose.
7) Seated Forward Bend
Seated Forward Bend, or Paschimottanasana, is a great yoga pose for increasing flexibility and stretching your spine, hips, legs, and abdomen. The pose also helps to calm the mind and reduce stress.
To do this pose, begin seated on the floor with your legs extended in front of you. Inhale deeply and while exhaling, slowly bend forward from your hips while keeping your back straight. Stretch your arms out in front of you and grab hold of your feet, ankles, or shins. Take a few deep breaths while maintaining the posture. With each exhale, try to bring your chest closer to your knees.
You can also keep your arms extended behind you if you are unable to reach your feet or ankles. Remain in this posture for five to ten breaths. When you are ready, inhale deeply and slowly return to the starting position.
Seated Forward Bend is an excellent pose for improving flexibility and reducing stress. It is also beneficial for digestion, reducing menstrual cramps, and relieving lower back pain. This pose should be practiced with caution if you have any knee or hip injuries.
