Yoga for Flexibility: The Best Yoga Asanas To Become More Flexible

Yoga to Increase Flexibility or Yoga for Flexibility -The best yoga asanas to become more flexible. Flexibility is one of the basic components of good physical health. But due to aging, lack of exercise, a sedentary lifestyle, stress, or improper posture and movement habits your body may lose flexibility over time and make muscles tense and tight. We have the solution for it: Yoga. Yoga poses are a highly (Join our yoga school in Rishikesh) effective way of easing tension in your muscles and they can boost your flexibility. In addition, by performing yoga asanas we can build muscle strength and reduce feelings of stress or anxiety. Start your Yoga journey slowly, and gradually increase the amount of time to hold the yoga poses.

Here, we’ll explore why flexibility is important for us, the benefits of increasing your flexibility and moving you through the best yoga poses for improving the flexibility of your spine, back, hips, hamstrings, groin, core, neck, and shoulders. So, let’s start.

Why focus on flexibility?

Flexibility is an essential element of physical fitness. You can gain many physical and mental health benefits by increasing your flexibility. Below are some of the most important benefits are as follows:

• Less Pain: By improving flexibility you can reduce stress and tension in areas like your neck, back, and shoulders. Tense muscles mean painful muscles. 
• Lower stress: By releasing tension in your muscles, you can feel more relaxed which in turn lowers your stress levels and helps both your body and mind feel more relaxed.
• Improved circulation: Flexibility can boost blood flow and better blood flow may help your muscles recover more quickly after a workout and also prevent stiffness.
• Decreased risk of injury: Greater flexibility in muscles and joints can make you less prone to injuries.
• Better posture: By enhancing the flexibility of the overall body, your posture became better and smart.
• Greater range of motion. Increased flexibility makes moving your joints much easier.

List of Best Yoga Asanas to Become More Flexible

Here is the list of some yoga poses or (Join our yoga teacher training in Rishikesh) asanas to help you become more flexible are as follows:

1. Vrksasana (Tree Pose)
2. Uttanasana (Standing Forward Bend Pose)
3. Natarajasana (King Dancer Pose)
4. Garudasana (Eagle Pose)
5. Chakravakasana (Cat-Cow Pose)
6. Halasana (Plow Pose)
7. Dhanurasana (Bow Pose)
8. Titli Asana (Butterfly Pose)
9. Upavistha Konasana (Wide-Angle Seated Forward Bend Pose)

Here we discuss in detail how the above yoga asana helps us to become more flexible as follows:

1. Vrikshasana (Tree Pose)

Vrikshasana or Tree Pose is a balancing yoga asana. Vrikshasana enhances the flexibility of the legs, back, and chest muscles. Vrikshasana strengthens the legs and core while opening the hips and stretching the inner thigh and groin muscles.

Benefits of Vrikshasana or Tree Pose

Here are some health benefits that you can get by performing Vrikshasana regularly as follows:

• Vrikshasana improves the flexibility of the legs,
• Vrikshasana enriches the flexibility of your back or spine,
• Vrikshasana enhances the flexibility of the chest area,
• Vrikshasana strengthens the legs and core,
• Vrikshasana opens hip,
• Vrikshasana improves balance.
• Vrikshasana stretches the inner thigh and groin muscles.

How to do Vriksasana or Tree Pose

Here is the step-by-step procedure to (Join our 200 hour yoga teacher training in Rishikesh) perform Vrikshasana correctly to enhance the flexibility of your body as follows:

1. Stand straight with both feet together.
2. Now, put the bodyweight on the left leg.
3. Now, bend the right leg and bring the sole of the right foot to the inner thigh of the left leg.
4. Now, raise both arms over the head and form a namaste with palms.
5. Hold this posture with the entire body stretched.
6. Release.
7. Then, repeat it with the opposite leg (from step2 to 5).
8. Uttanasana (Standing Forward Bend Pose)

Uttanasana or Standing forward bend pose is a simple way to stretch your hamstrings. Uttanasana enhances the flexibility of your hamstring, spine, and hip. 

Benefits of Uttanasana or Standing forward bend pose

Here are some health benefits that you can get by performing Uttanasana regularly as follows:

• stretches the hamstrings,
• stretches the spinal muscles,
• make the flexible spine,
• Opens up the hamstring and hip area.
• reduces stress and tension.

How to do Uttanasana or Standing forward bend pose

Here is the step-by-step procedure to (Join our 300 hour yoga teacher training in Rishikesh) perform Uttanasana correctly to enhance the flexibility of your body as follows:

1. Stand straight with feet together.
2. Now, bend forward by rotating your hip joints.
3. Keep your knees straight.
4. Place your palms on the floor, or hold the back of your ankles.
5. Stay in the position for 30 seconds to 1 minute.
6. Natarajasana (King Dancer Pose)

Natarajasana or King Dancer Pose is a deep stretch for the whole body. Natarajasana helps to build flexibility in your spine, shoulders, and hamstrings.

Benefits of Natarajasana or King Dancer Pose

Here are some health benefits that you can get by performing Natarajasana regularly as follows:

• strengthens legs and hips,
• increase flexibility in the spine,
• increase the flexibility of the shoulder,
• increase the flexibility of hamstrings,
• strengthens ankles and chest,
• stretches the thigh, groin, and abdominal organ,
• improves digestion,
• calms mind.

How to do Natarajasana or King Dancer Pose

Here is the step-by-step procedure to perform Natarajasana correctly to enhance the flexibility of your body as follows:

1. Stand straight with both feet together.
2. Keep hands beside your body.
3. Now, inhale and bend your right leg backward.
4. At the same time, hold the right ankle with your right hand.
5. extend your left arm stretched in front of your chest.
6. Try to move your right leg upward, as much as you can.
7. Hold this posture for 20 to 30 sec.
8. Release and come to a starting position.
9. Then, repeat it with the left leg.
10. Garudasana (Eagle Pose)

Garudasana or Eagle Pose is a twisted-up (Join our 500 hour yoga teacher training in Rishikesh) legs yoga asana that works on the flexibility of the shoulder and hip. Garudasana gives a great stretch across the upper back, outer hips, and arms.

Benefits of Garudasana or Eagle Pose

Here are some health benefits that you can get by performing Garudasana regularly as follows:

• improve balance,
• improve concentration,
• opens up shoulder,
• enhance the flexibility of the shoulder,
• enhance the flexibility of the hip.

How to do Garudasana or Eagle Pose

Here is the step-by-step procedure to perform Garudasana correctly to enhance the flexibility of your body as follows:

1. Stand straight with feet together.
2. Bend your knees.
3. Stretch your arms forward.
4. Put your weight on your left leg.
5. Now, lift your right leg and keep it on the thigh.
6. One thigh is over another.
7. Now, from your ankle push and wrap your left leg completely.
8. Ensure the right foot toe points downward.
9. At the same time, bend both elbows.
10. Now, wrap your right hand and come over left.
11. Hold the posture for 20 to 30 sec. and feel the stretch.
12. Then, release. Repeat with another leg.
13. Chakravakasana (Cat-Cow Pose)

Chakravakasana or Cat-cow Pose is another important yoga asana to stretch for achieving flexibility in your spine. The fluidity of Chakravakasana works well for enhancing mobility and flexibility in the core, neck, shoulders, and spine areas.

Benefits of Chakravakasana or Cat-Cow Pose

Here are some health benefits that you can get by performing Chakravakasana regularly as follows:

• stretches the back,
• stretches the torso,
• stretches the neck,
• toning the thigh,
• strengthening the abdominal organs,
• best for losing your belly fat,
• the spine becomes looser and more flexible.

How to do Chakravakasana or Cat-Cow Pose

Here is the step-by-step procedure to perform Chakravakasana correctly to enhance the flexibility of your body as follows:

1. Get on your hands and knees on the ground like a cat.
2. Now, inhale and lookup.
3. At the same time, drop your abdomen down toward the ground as you extend your spine.
4. Then, exhale and arch your spine toward the ceiling and tuck your chin into your chest.
5. Continue this movement for at least 1 minute.
6. Halasana (Plow Pose)

Halasana or Plow Pose is an inverted yoga asana. Halasana is one of the advanced yoga asanas that are simple to practice and contains lots of benefits. Halasana strengthens and opens up the neck, shoulders, abs, and back muscles. Halasana also calms the nervous system and reduces stress and fatigue.

Benefits of Halasana or Plow Pose

Here are some health benefits that you can get by performing Halasana regularly as follows:

• gives flexibility to the spine,
• strengthens the back muscles,
• reduce obesity,
• cure menstrual disorders.

How to do Halasana or Plow Pose

Here is the step-by-step procedure to perform Halasana correctly to enhance the flexibility of your body as follows:

1. Lie on your stomach.
2. Keep arms aside.
3. Now, slowly lift yourself in Sarvangasana.
4. If needed take support of hands to lift your body.
5. Now, slowly move your legs over the head.
6. keep hands on the ground with interlocked fingers.
7. Hold the posture for 20 to 30 seconds.
8. Then Release.
9. Dhanurasana (Bow Pose)

Dhanurasana or Bow Pose is an intermediate-level yoga asana that helps stretch many of the muscles that are used when sitting. Dhanurasana can help to enhance the flexibility of the core, back, chest, glutes, and legs muscles.

Benefits of Dhanurasana or Bow Pose

Here are some health benefits that you can get by performing Dhanurasana regularly as follows:

• increase the flexibility of the core muscles,
• increase the flexibility of the back,
• increase the flexibility of the chest area,
• increase the flexibility of leg muscles.

How to do Dhanurasana or Bow Pose

Here is the step-by-step procedure to perform Dhanurasana correctly to enhance the flexibility of your body as follows:

1. Lie on your stomach.
2. Place arms alongside the body.
3. Now, bend your knees.
4. Now, grasp the outside of your ankles with your hands.
5. Lift your shoulders and chest off the ground.
6. Keep your head looking forward
7. Take deep breaths.
8. Hold this posture for 30 seconds.
9. Then release. Repeat 2 to 3 times.
10. Titli Asana (Butterfly Pose)

Titli Asana or Butterfly Pose is a great setting yoga asana to create flexibility in the groin and hip region and helps your body enjoy a deep stretch.

Benefits of Titli Asana or Butterfly Pose

Here are some health benefits that you can get by performing Titli Asana regularly as follows:

• enhance flexibility in the groin area,
• increase the flexibility of the hip region
• it can make childbirth easier.

How to do Titli Asana or Butterfly Pose

Here is the step-by-step procedure to perform Titli Asana correctly to enhance the flexibility of your body as follows:

1. Sit in Dandasana.
2. Now, bend your knees and bring your feet towards the pelvis.
3. The soles of your feet should touch each other.
4. Now, Start slowly, flapping both the legs up and down like the wings of a butterfly.
5. Keep breathing normally throughout.
6. Gradually increase the speed of motion. 
7. Exhale, gently release the posture.
8. Upavistha Konasana (Wide-Angle Seated Forward Bend Pose)

Upavistha Konasana or Wide-Angle Seated Forward Bend Pose is a wide-legged yoga posture that is a good way to stretch the insides of the thighs. Upavistha Konasana helps to open up the hips and low back and also boosts flexibility in your hamstrings and calves.

Benefits of Upavistha Konasana

Here are some health benefits that you can get by performing Upavistha Konasana regularly as follows:

• increases flexibility in your hamstrings,
• increases flexibility in your calves,
• stretches hamstrings and groins,
• good stretch to the insides and back of your legs,
• Strengthens calves, ankle, hamstring muscles,
• also strengthens the butts, abdomen, and spine.

How to do Upavistha Konasana

Here is the step-by-step procedure to perform Upavistha Konasana correctly to enhance the flexibility of your body as follows:

1. Sit on the floor.
2. Legs are open as far wide as they’ll go.
3. Extend your arms over the head.
4. Now, step your hands forward toward your feet to fold forward by your hips,
5. Hold this posture for up to 1 to 2 minutes.
6. Then, Release.

Safety tips 

When doing yoga so don’t force yourself into a yoga position don’t perform too much, too fast. If you force, it can increase the risk of injury. Listen to your body; if you feel pain, release the pose immediately. Here are some safety tips that you keep in your mind while practicing the above yoga asanas for flexibility as follows:

• avoid yoga poses if have any injury or pain
• avoid yoga poses if facing a problem of sciatica
• avoid yoga poses if have high or low blood pressure
• avoid yoga poses if have asthma
• avoid yoga poses if have cardiovascular
• avoid yoga poses if have respiratory concerns
• avoid yoga poses if have digestive issues

CONCLUSION:

Yoga is a great way to improve your flexibility by stretching your whole body parts and muscles. People have a common misconception that they are already flexible to do yoga, but the truth is that performing yoga regularly is foolproof to becoming more flexible. Above yoga poses will quickly restore your flexibility, so begin practicing them now, without delay.