Yoga to Improve Flexibility and Fitness

yoga to improve flexibility

According to research, if a person does yoga for just 10 minutes daily, then he can do his work better throughout the day, and good results are seen. Yoga also protects you from many serious diseases. Yoga eliminates the possibility of having cancer, heart attack, diabetes and many lifestyle diseases. By practicing yoga to improve flexibility regularly, energy is transmitted in the person, which keeps him motivated throughout the day.

For many people, being in shape means building a body and showing muscles. But there is one thing we often forget and that is flexibility. It is common knowledge that flexibility only exists in gymnasts, wrestlers, and divers. However, if you are not associated with any of these sports then you don’t need to worry about your flexibility. 

This is a common misconception among people. But the actual fact is that flexibility has a lot to do with keeping our body fit and healthy. It is very important for the activities of our muscles. If your body is flexible, you are less likely to be injured and you will stay healthy as you get older. Actors like Anil Kapoor, Shilpa Shetty, Vidyut Jammwal, Hrithik Roshan and Tiger Shroff are examples of flexibility ahead of us. If you want to be as flexible as her, then these Yoga Asanas along with healthy eating habits can help you.

Yoga Asanas to Improve Flexibility

Paschimottanasana (Seated Forward Bend)

Paschimottanasana is made up of two words – ‘Paschim’ means back and ‘Uttan’ means to stretch. During this asana, the back part of the body along with the spine is stretched, due to which it has been named Paschimottanasana. This is a very beneficial asana for health. It helps in curing various types of diseases.

Paschimottanasana might look a bit difficult. But if you practice slowly, you can do it easily. Here is a description of how to do it in a simple way.

How to Perform Paschimottanasana?

  • To do this yoga pose, first sit down in the Dandasana pose.
  • Press on the floor with light hands, inhale.
  • Try to lengthen the spine as you do this.
  • Raise your arms and rotate towards your feet as you exhale.
  • Bring your hands forward and keep them next to your feet.
  • Extend your hands as far as possible.
  • Be careful not to exert yourself during the asanas.
  • Your stomach touches your thigh.
  • As you descend, your head will eventually touch your thigh.
  • Breathe in and out a total of five times during this yoga asana.
  • You can stay in this pose for 30 to 60 seconds.
  • Through this asana, your body gradually gains flexibility.

Bhujangasana (Cobra Pose)

The word “Bhujang” is derived from the Sanskrit language. Bhujang means snake, hence Bhujang-asana is also called “Serpent Asana”. Bhujangasana is called Cobra Pose in English. Among all the asanas, Bhujangasana is a well-known asana. This asana is very beneficial for back pain patients. Bhujangasana comes in the seventh order in Suryanamaskar, which is called the complete exercise. By doing this beneficial asana every day, the shoulders, arms, elbows, back, kidney, and liver get strong, and get rid of many diseases.

How to Perform?

  • Before doing this asana, choose a location.
  • To do yoga, lie on your stomach.
  • Then stretch out both legs.
  • While lying down, rest your chin on the floor.
  • Keep the palms of both hands on the floor. Make sure your arms and legs are straight.
  • The toes of both hands should always be just below the shoulders.
  • Put your head on the floor and, breathing slowly, lift your chin up.
  • As you do so, raise your neck to the sky.
  • After that, slowly lift your chest, and also your stomach, off the floor.
  • Be especially careful to use strength with your body as you stand up.
  • Do not strain your hands.
  • If this is your first time doing this asana, only do it for 20 to 30 seconds.

Dhanurasana (Bow Pose)

Dhanurasana is known as “Bow Pose” in English. It is an asana in yoga that strengthens the digestive system and increases the temperature of the muscles of the bones. Apart from this, it brings flexibility in the bones of the spine. In order to get in-depth knowledge of yoga asanas you can join yoga teacher training in Goa and get acquainted with basics of yoga and meditation techniques

There are many health benefits of doing Dhanurasana. Like diabetes, it is beneficial in relieving back pain and strengthening the muscles of the thighs. Although Dhanurasana should not be done in some circumstances, it has a bad effect on health.

How to Perform Dhanurasana?

  • Lie on your stomach and spread your legs and arms.
  • Now slowly bend your knees and hold your ankles with your hands.
  • Now, as you inhale, raise your chest and legs in the air.
  • Raise your legs as high as possible.
  • Keep your head straight.
  • Remain in this position for a while and focus on your breathing.
  • Remember that your body should be tense like an arch during this exercise.
  • Also read: To promote blood circulation and keep the body healthy, do these 5 asanas daily.

Baddha Konasana (Cobbler Pose)

Baddha Konasana or Bound Angle Pose is also known as Cobbler Pose. It is a sitting posture that helps in stretching the hips, abdominal muscles and thighs. The name of Baddha Konasana is derived from the Sanskrit words bandha, angle and asana in which bandha means bound or binding, kon means angle and asana means posture.

How to Perform?

  • Kneel on the floor and sit down.
  • Your back should be perfectly straight during this asana.
  • Keep your knees out.
  • Your feet should be in the middle.
  • Grasp the heels of your feet with both hands.
  • Now lean forward.
  • Go to your feet as far as possible.
  • Remain in this position for 30 seconds to 2 minutes.

Supta Matsyendrasana (Supine Spinal Twist Yoga Pose)

Supta Matsyendrasana or Supine Spinal Twist Pose is a very simple posture. Anyone can do this asana. It is as simple as it is useful. This asana is done lying down. This asana makes the spine long and strong by bending it. Along with this, it massages the internal organs and makes them free from toxins.

Supta Matsyendrasana is made up of 3 words. Sleep, Matsyendra, asana, in which there is sleep, meaning lying, Matsyendra means lord of fish and asana means posture.

Supta Matsyendrasana is another good yoga to improve flexibility also known as Supine Twist, The Recycling Twist, The Recycling Lord of the Fish Pose and The Jathara Parivartanasana.

How to Perform Supta Matsyendrasana?

  • To do this, first of all lie down on the ground. 
  • Keep both hands at a 180 degree angle or in the skew of the shoulders. 
  • Now bend the right leg from the knees and lift it up and rest it on the left knee. 
  • Now while exhaling, while lifting the right hip, bend the back to the left and bring the right knee down to the ground. 
  • During this both your hands should remain in their place. 
  • The direction of your head will be towards the left. You have to do the same action with the left leg. 
  • Repeat this asana 3 to 5 times. 

Pawanmuktasana (Wind Reliving Pose)

Pawanmuktasana is one such asana which is well known for the treatment of the stomach. While the practice of this asana gives relief in the problem of gas and constipation, the breathing method done in this asana is also very beneficial in curing colds. Losing weight is also easy with the practice of this yoga to improve flexibility, so regular practice of this asana should be done.

How to Perform?

  • To do this asana, first lie down on the ground, making sure that your feet are together, and your hands are placed next to your body. 
  • Take a deep breath, as you exhale, bring your knees in towards your chest, and press your thighs to your stomach. 
  • Clasp your hands around your feet as if you were resting on your knees. 
  • PM Modi enumerated the benefits of Pawanmuktasana
  • Each time you exhale, make sure you strengthen the grip of the hands on the knee, and increase the pressure on your chest. 
  • Each time you inhale, make sure you loosen the grip. In this state, breathe in and out. 
  • Lastly, touch your forehead to your knees if possible. 
  • You can do this 3 to 5 times for 1 minute.

Vakrasana (Half-Spinal Twist Pose)

Vakrasana is one of the important asanas in yoga to improve flexibility. It is derived from the word ‘Vakra’ which means crooked. In this posture, the spine is curved or bent, hence it is named Vakrasana. This asana increases the activity of the spine, protects you from diabetes, plays a very important role in depression, etc.

How to Perform?

  • To do this, first of all, sit with both your legs spread in front and keep the spine straight. Connect both your hands in front of your eyes in the line of the eyes, while breathing in, go to the right and while exhaling come back to the east position. 
  • Now the same action has to be done on the left side. 
  • You do this 3 to 5 times. 
  • Don’t be in a hurry to do it.


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