Flexibility is a key component of physical fitness. Cardio and strength training are on most people’s radar, but flexibility often isn’t until pain or injury arises. When they do, the treatment frequently involves stretching tight muscles that are limiting range of motion and putting stress on vulnerable areas like the joints.
We must also mention the mental benefits of increasing your flexibility. Flexibility is improved through stretching and stretching feels good. When you stretch, you relieve stress by releasing tension. Where the body goes, the mind follows. When you let go of physical tension, you also let go of mental tension. That’s one of the reasons yoga is so good at reducing stress, alleviating insomnia, and increasing a sense of well-being.
The latest statistics show that improving flexibility is the most popular reason for starting yoga, and research does p that it's one of t biggest benefits of regular practice.
However there are a number of asanas that can help to make you more flexible than the rest. Below are my top 10 simple yoga poses for improving flexibility:
Cobra Pose (Bhujangasana): When it comes to simple yoga poses for flexibility, Cobra Pose is great as it has so many advantages for your overall wellbeing. You get a deep stretch in your back which really helps to strengthen and loosen up your spinal column, also help in strengthen your abdominal muscles. Some yogis even claim it can give you a 'perky bottom'!
Bridge Pose (Setu Bandha Sarvangasana): Many fitness expert recommend Bridge Pose becoming part of your yoga routine for flexibility, especially if you’re trying to find poses to help with back pain. if you do find Bridge Pose too challenging, why not consider starting with the supported version.
Cat-Cow Pose (Marjaryasana-Bitilasana): Cat-Cow Pose is another important stretch for gaining flexibility in your spine. It is advised that you should initially practice the pose for between one and three minutes, gradually increasing your speed, allowing your spine to become looser and more flexible.
Warrior I (Virabhadrasana I): If you want stretches for flexibility then it’s time to embrace your inner warrior. Warrior I is a great asana when you’re concentrating on your trunk. The action of the pose builds both strength and a better range of motion within your core muscles. Warrior I is also ideal for developing flexibility in the hips. It's thought that the active mobility of the pose is what improves your range of movement over time.
Butterfly Pose (Baddha Konasana): creates flexibility in the groin and hip region, and helps your body enjoy a deep stretch. Clark describes how the pose can be effective in treating urinary problems and even claims that it can make childbirth easier.
Cresent Lunge (Anjaneyasana): You can lunge deeply into the front hip or keep it more over the knee. Reaching the arms toward the ceiling also stretches the muscles between the ribs (intercostals). You can try reaching around for your back foot to add a quad stretch if you like. Pick a variation that works for you.
Downward Facing Dog (Adho Mukha Svanasana): This pose is good for everything, particularly stretching the hamstrings and calves along the backs of the legs.
Seated Forward Bend (Paschimottanasana): It’s suggested that you practice the seated forward bend after every workout, particularly if you’re suffering from tight hamstrings. The pose is thought to create a release within the hamstrings, whilst also working on the back and neck.In Beryl Bender Birch’s book Power Yoga: The Total Strength and Flexibility Workout, she describes how the Seated Forward Bend is extremely helpful in stretching the buttocks and lower back to build greater strength and flexibility.
Reclined Hand To Big Toe Pose (Supta Padangusthasana): is the best way to stretch your groins, hips, hamstrings, calves. Don’t worry about how high you can lift your leg.
King Dancer Pose (Natarajasana): King Dancer Pose can be tricky to master, and perhaps not a great asana to start with if you’re looking for beginners' yoga poses, but once you’ve mastered the posture you can enjoy valuable flexibility benefits. Natarajasana is a deep stretch for your whole body, and helps to build suppleness not only in your spine but also in your shoulders and hamstrings. Frequent practice will go a long way to improve the posture.
Pyramid Pose (Parsvottanasana): Another post that gets deep into the hamstrings and hips.
Bow Pose (Dhanurasana): Bow pose increases the flexibility of the back as a whole…helps to open the lungs, vertebrae and hip flexors, which are often very tight in athletes. This gives athletes greater spinal flexibility and rotation with less strain.
These poses are a good starting place but remember that it’s really the whole body and mind approach that makes yoga one of the most effective ways to improve your flexibility, as well as so many other aspects of your physical and mental health. The best yoga pose for flexibility is actually all the poses.
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