Flexibility is a key component of physical fitness, and it’s important to include it in your routine regardless of whether you’re struggling with pain or injury. Yoga is one of the best exercises for flexibility because it helps you reach your fullest range of motion while also providing a number of other health benefits. So, see below some yoga poses for flexibility.
Table of Contents
Here are 10 yoga poses that will help you improve your flexibility:
1. Fish pose:
Start in Child’s pose with your hands on your hips and your feet together. Bend forward from the waist, keeping your back straight. Place your palms flat on the floor next to you and push up into a fish pose with heels lifting off the floor. Remain in this pose for 20 to 30 seconds.
2. Triangle:
Start on your back with your legs bent at the knee, and feet flat on the floor, shoulder-width apart. Raise one arm over your head and turn it so that the palm is facing down towards the ground. Use your free hand to place fingertips into a triangle position, adjacent to the opposite ankle, then extend both legs straight up toward heaven while maintaining balance. Hold for three breaths before switching sides.
3. Camel pose:
Start in Child’s pose with your hands on your hips and feet together. Bend your knees so that you are sitting on the heels, then lean back and rest the palms of your hands against the floor next to you. Push up into a camel pose with straight legs—try not to let them drag on the ground. Hold for two breaths before repeating from start or extending one leg out behind you for an extra challenge.
4. Downward-facing dog:
Starting in a downward-facing dog position, press down through both feet and use props if needed to raise your body upward until you are in a dog pose. Place your hands on the ground behind you for support, then press your hips forward and extend the tailbone downward. Hold for two breaths before slowly lowering to starting position.
5. Head to Knee
6. Cat-Cow
Start on all fours with your hands and knees directly below your shoulders, then slowly lift your torso to a standing position. Keeping your spine straight, arch your back until you are in a cow pose. Immediately press down through both heels and spread the toes of each foot outwards so that you are hovering over the ground. Hold for two breaths before reversing the motion and returning to the cat-cow pose.
7. Bow Pose
Start by lying flat on your back with your legs bent and feet flat on the ground. Place hands shoulder-width apart on the floor beneath you, then press down into the palms and lift your torso up until your shoulders are off the ground. Hold for two breaths before lowering yourself back down to the starting ground. Position.
8. Low Lunge
From the low Lunge pose, step your right foot forward so that you are in a standing position with your left leg bent at 90 degrees. Hold the left hand to steady yourself and press down through both feet to lift your body upward until you are in a high lunge pose.
Keep your spine straight and shoulders off the ground as you extend your left arm overhead. Hold for two breaths before lowering back down to start position and reversing the motion on the other side.
Remarks
The Pilates mat will provide stability and support while you perform the poses. If you experience any pain, please modify the pose or consult with a health professional. Happy Pilates!
