As we age, our bodies begin to lose flexibility. Though it is a natural phenomenon, factors such as a sedentary lifestyle, poor posture, and stress exacerbate the loss of flexibility. While most of us exercise to stay physically fit, improving our flexibility should also be part of our goal. As per health experts, practising yoga regularly can help improve your flexibility significantly. According to the American Osteopathic Association, regular yoga practise not only improves flexibility but also protects against future injury. The article below lists 5 yoga exercises that will help you become more flexible. 

 

Yoga Poses For Flexibility

 

1. Parsvottanasana

Also known as intense side stretch pose, parsvottanasana is a powerful yoga asana that helps stretch your hip muscles and hamstrings (muscles at the back of your thigh) and lengthen the spine. Regular practice of this asana can help you correct your body posture, improve digestion, and improve your mood. 

 

2. Marjaryasana – Bitilasana

Commonly referred to as the cat-cow pose, Marjaryasana – Bitilasana is a combination of two yoga asanas that are performed together to gently warm up the body and prepare it for more challenging postures. The asana improves posture, brings flexibility to the spine, and counterbalances the effects of prolonged sitting. 

 

3. Anjaneyasana 

It is a deep stretch yoga asana that opens the chest, lengthens the spine, and improves muscle strength. Anjaneyasana is known to help increase post-workout recovery, increase energy levels, and improve posture. Regular practice of this asana can also help tone the body, calm the mind, and ease sciatica pain. 

 

4. Upavistha Konasana

Better known as wide-angle seated forward bend, the intense stretch pose helps open your hips and lower your back while improving flexibility in your thighs and calves. The asana helps prepare your body for most of the seated forward bends, twists, and wide-leg standing poses.

 

5. Dhanurasana

The yoga pose has been named after the shape the body takes while performing it – that of a bow. Dhanurasana is a powerful asana that can help you improve the flexibility of muscles of your core, back, chest, glutes, and legs. 

 

Important Safety Tips

Most of the aforementioned yoga poses are simple and easy to perform. However, it is recommended not to force yourself into any position that triggers pain or discomfort. You may be able to perform a pose only for a few seconds initially but that is completely fine. The time duration would increase with increased flexibility.  

Consult your physician or an experienced yoga instructor before you start doing yoga. This is especially important for people who 

• Have injury or pain
• Are pregnant or menstruating
• Have hypertension (high blood pressure)
• Have hypotension (low blood pressure)
• Have heart or lung problems
• Have digestive conditions

 

A daily practice of yoga is one of the most effective ways of relieving tension in your muscles and improving flexibility. Nevertheless, it is important to begin slowly and then gradually raise the time you can hold the asana in the correct position. It is also recommended to keep the aforementioned safety tips in mind to stay safe and prevent injury. If you need more tips to prevent injury,

 

Consult an Apollo Specialist

 

Medically reviewed by Dr Sonia Bhatt.