A lot of people only think about flexibility when their body starts to feel tight or stiff. You might feel it when you bend down to tie your shoes, reach up high, or sit at a desk for a long time. The good news is that you don’t need to do complicated workouts or spend a lot of time working out to get more flexible. If you do a few well-chosen yoga poses every day and are patient they can slowly make your body feel lighter and more flexible. The key is to move slowly breathe deeply and not force your body to feel bad. Here are five yoga poses that can help you become more flexible quickly and safely if you do them right.
Dog facing down
Downward Facing Dog is a very popular yoga pose because it stretches a lot of different parts of the body at once. This position works the hamstrings calves shoulders and the spine all at once. At first beginners may feel a strong stretch but with practice the body gets used to it.
Start on your hands and knees with your palms flat on the floor. To make a strong base spread your fingers out. As you push your hips up slowly lift your knees off the floor and stretch your legs. Your body should look like an upside-down V. Don’t worry if your heels can’t touch the floor. If your hamstrings are tight bending your knees a little can help.
Breathe slowly and deeply while you hold the pose for 20 to 40 seconds. Doing this pose regularly will make your legs and shoulders more flexible. It also gently stretches the spine which can feel especially good after sitting for a long time.
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Fold Forward While Standing
Standing Forward Fold may look easy but it really stretches the hamstrings and lower back. The most common mistake people make is trying to push themselves down. This pose is meant to help you relax and let go of stress instead.
Stand up straight with your feet about the same distance apart as your hips. Take a deep breath in and as you breathe out bend forward from your hips and let your upper body fall down naturally. Let your head hang down toward the floor. If you can’t reach the ground with your hands rest them on your shins or ankles. To ease pressure on your lower back keep your knees slightly bent.
Stay in this position for about 30 seconds while you breathe slowly. The hamstrings get looser over time and the spine feels longer. This position also calms the nervous system which helps muscles relax more quickly.
Lunge with a low back
A lot of people today have tight hips especially those who sit for long periods of time Low Lunge is a great way to stretch the hip flexors and quadriceps which can get tight from sitting for long periods of time.
Put your right foot forward and your left knee on the floor to get into a lunge position. Make sure that your front knee stays in line with your ankle. While keeping your chest open and lifted slowly push your hips forward. You can put your hands on your front thigh or raise them above your head if you feel balanced and comfortable.
Hold the stretch for 20 to 30 seconds and then do it again on the other side The front of the back leg should feel like it’s getting a good stretch. Make sure the feeling is soft instead of strong Doing this pose often can help your hips become more flexible and help you stand up straighter.
Bending forward while sitting
Another good stretch for the whole back of the body is the Seated Forward Bend. It mostly works on the hamstrings calves and lower back but it also helps you breathe deeply and relax.
Put your legs straight out in front of you and sit on the floor. Bend your feet a little bit. Breathe in to stretch your spine up and breathe out to bend forward from the hips. Depending on how flexible you are reach for your feet ankles or shins.
Instead of letting your upper back collapse try to keep your spine long. Hold the stretch for 30 seconds to a minute As you breathe out let your body relax more into the position Doing this pose regularly helps ease stiffness and slowly makes your lower body more flexible.
Cobra Pose
Cobra Pose is a gentle backbend that opens up the chest and stretches the shoulders and stomach muscles. It also makes the spine more flexible which is great for people who spend a lot of time looking at screens.
Put your legs behind you and lie down on your stomach Put your hands under your shoulders Slowly press into your hands and lift your chest upward. Relax your shoulders away from your ears and keep your elbows slightly bent Your hips and lower body should stay in touch with the floor.
Breathe steadily and hold this position for 15 to 30 seconds Cobra Pose makes the muscles along the spine stronger and the back more flexible. If your lower back hurts ease off on the lift a little and tighten your core.
How to Practice Safely to Get Results Faster
To get more flexible you don’t have to push your body to its limits every day Overstretching can actually hurt you and slow down your progress. Before doing deeper stretches it’s always a good idea to warm up your body Walking or doing gentle joint rotations for a few minutes are simple movements that can get the muscles ready.
Intensity is not as important as consistency. Doing these five poses four to five times a week will get you better results than doing a long session once in a while. Breathe steadily and let your body relax into each stretch slowly.
Listen to what your body is telling you. Some days you may feel more flexible while other days you may feel less so This difference is perfectly normal If you practise regularly for a few weeks you will start to see real changes.
