WHY FOCUS ON FLEXIBILITY?

Less muscle tension. When you stretch your muscles, you’re releasing tightness and tension which makes movement easier.
Less pain. Tense muscles are painful muscles. Better flexibility releases tension which can alleviate pressure and stress in areas like your shoulders, back, and neck.
Lower stress. Less stress you say? Sign us up! Releasing tension can help both your body and your mind feel more relaxed.
Improved circulation. Flexibility can boost blood flow, and better blood flow can help with muscle recovery. It can also help you avoid that post-workout stiffness.
Decreased risk of injury. When your muscles are stronger and more flexible, they become less susceptible to injuries.
Better posture. Ever notice how you get all slouchy when your body feels tight and tense? Releasing this tension can help you sit up straight and ease the strain on your muscles.
A wider range of motion. Better flexibility makes moving your joints much easier. Now, we’re not saying you’ll reach contortionist-level fluidity, but your normal movements will likely become more fluid.

CAT POSE – BIDALASANA

BIDALASANA

The cat pose, or Bidalasana, is a pose that helps increase flexibility in your spine. When practiced regularly, this pose can help alleviate back pain. It also stretches your neck and helps to stimulate your abdominal organs.

BENEFITS OF CAT POSE:

Stretches the spine, back, and abdominal muscles.
Stimulates the organs including the gastrointestinal tract.
Opens up the lungs and chest and aids breathing.
Relieves lower back pain.

HOW TO DO BIDALASANA – CAT POSE:

Start on all fours, in a tabletop position on the mat.

Plant palms and knees shoulder and hip-distance apart.

Spread fingers wide, with your middle fingers pointing straight forward.

Point your toes and press the tops of your feet into the mat.

Ensure that your thighs are perpendicular to the floor.

Lean forward slightly, so that your shoulders are directly above your wrists.

Externally rotate the arm by turning your elbow joints outwards so that your elbow creases face forwards.

Flatten your back into a neutral position.

Exhale.

Scoop your tailbone towards your navel, gradually rounding your back.

Keep your arms and thighs perpendicular to the ground (don’t bend your elbows.

As you round your back, let your chin drop naturally towards your chest and gently expand your shoulder upwards.

Inhale and return to a neutral back and tabletop position or alternatively, transition immediately into cow pose.

PRECAUTIONS CAT POSE:

If you have a back or neck problem, talk to your instructor before performing this pose.

Avoid stretching your body beyond a certain limit or your comfort zone to start.

If suffering from knee pain or injury, do not practice this pose.

YOGA POSE FOR FLEXIBILITY

MAKE YOUR BODY FLEXIBLE WITH THIS EFFECTIVE YOGA POSE – PASCHIMOTTTANSANA – FOWARD BEND POSE

Grab a yoga mat and get ready to get long and lean!

This posture, forward bend pose, helps remove fat from the body and increases flexibility.
This yoga routine also helps to reduce your stress level.

The name Pashimottanasana comes from the Sanskrit word “paschima” meaning “back of body”, and “uttana” meaning “intense stretch” or “straight extended” and “asana” meaning “posture”. Paschimottanasana is a fine stretching exercise of the body.

In one continuous movement, almost all the posterior muscles get fully stretched and relaxed.
This helps to improve the function of the abdominal organs and sets right any espiratory disorders.
It also helps to improve memory.

BENEFITS OF PASCHIMOTTTANSANA POSE:

It reduces fat deposits in the abdomen.
Stretches the lower back hamstrings and hip joints.
Tones up the abdominal and pelvic organs.
Stretches and tones up shoulder joints.
Prevents diabetes.
Improves concentration, reduces anxiety, anger, and irritability.
Good for constipation and digestive disorder.
It is helpful for common ailments such as stomach pain, headache, hip pain, back pain, and body weakness.
It acts as a stress reliever.
Useful for increasing height.
Regular practice can cure impotency and enhance sexual power.
Stimulates body parts like the liver, kidneys, ovaries, and uterus.

HOW TO DO PASCHIMOTTTANSANA POSE:

1) Sit on the floor, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.

2) Loosen your back muscles and bend the body forward as far as it is possible.

3) Maintaining this pose loosen your hands and place them where they are comfortable It would be better if they are put on the thighs.

4) Practice it daily and keep bending forward a little more.

Finally, hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.

5) After a few seconds raise the head, release the big toes, and come to the original position.

PRECAUTIONS:

Avoid doing if you have lower back pain or injuries.
Pregnant women should not practice this pose.
Do not bend beyond your comfort level.
Move slowly in the pose. Do not bounce to achieve the level otherwise, it can result in muscle injuries.
Ulcer patients should not practice.
A person suffering from a slipped disc, sciatica problems, or asthma should avoid Paschimottanasana.

FOR COMPLETE STRETCHING OF BODY

YOGA POSE DHANURASANA – BOW POSE

YOGA POSE DHANURASANA

Dhanurasana or the bow pose relieves the pressure on your spine and back muscles and tones them.

It relieves menstrual discomfort and constipation.

HOW TO DO DHANURASANA – BOW POSE:

Begin on your belly with your hands by your body, palms up.

Exhale and bend your knees.

Reach back with your hands and take hold of your ankles.

Inhale and lift your heels towards the ceiling and your thighs away from the floor.

Your chest will lift away from the floor.

Gaze forward. Hold this position, and keep breathing deeply.

After 15 seconds exhale and bring your chest and legs slowly to the floor and relax.

BENEFITS OF DHANURASANA – BOW POSE:

By strengthening it rejuvenates the spine.
Helps to improve digestion.
Helps to increase the appetite.
stretches the neck, shoulders, arms, and legs.
Good stress and fatigue buster.
Opens up the chest, neck, and shoulders.
Strengthens the back and abdominal muscles.
Increases the activity of the liver, thyroid, pancreas, kidneys, and adrenal glands.

PLOUGH POSE HALASANA

POSE HALASANA

{Halasana” is also known as the plow pose or plow because it resembles a wooden plow that is traditionally used in fields to tilt the soil. }Hala is also known as the plow or plow and so the name Halasana. {Halasana is one of the advanced yoga poses simple to practice and contains lots of benefits. Halasana rejuvenates the inner parts of one’s body and makes it healthy again.} It is also helpful for men to correct sexual and semen-related problems like ejaculation, night emission effectively.

HOW TO DO HALASANA?

Lie down on your mat straight and relaxed. Put your arms by your side with palms. facing the floor.

Now slowly lift your legs from the floor such that a right angle is formed between your upper and lower torso, push the floor from your hands so that it gets easy for you to lift your legs. Breathe and relax.

Next, bring your legs more towards your upper torso and slowly lift your hips off the floor supporting and balancing yourself with your hands.

Continue lifting your legs and bring it beyond your head as much as possible to touch the floor beyond your head with your toes.

At this point, lift your back further so that now your shoulder and your head are resting on the floor.

Now your back has formed an arch. straighten your spine and support the two sides of your waist with your hands, elbows on the ground, breathe normally.

Hold the posture for 15-30 seconds before returning to the normal position.

BENEFITS OF HALASANA:

1) Improves the tone and strength of back muscles as the back is folded, as well as the leg muscles and abdominal muscles.

2) Removes the rigidity of the back muscles.

3) Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic.

4) Improves the function of the thyroid, parathyroid, and pituitary glands.

5) All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine is improved. This results in the improved functioning of all the systems of the body.

6) Gives a complete stretch to the spine which increases its elasticity and overall functioning.

7) Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver, and kidneys.

8) The breathing movements of the diaphragm help to massage the abdominal organs.

9) Activates the thyroid gland and thymus gland, stimulating metabolism and immunity.

10) Halasana helps to reduce both belly and body fat.

BENEFITS OF HALASANA FOR WOMEN:

Beneficial for the pelvic region.

PRECAUTIONS FOR HALASANA:

Those having neck pain, spondylosis, and high blood pressure should not practice this yoga pose.
Pregnant ladies should not try this.

DIFFERENT YOGA POSES TO IMPROVE FLEXIBILITY OF THE BODY