Flexibility is very important and often overlooked workout goal.
Muscle tissues, tendons, and ligaments naturally become less elastic with age.
And those who sit a lot during the day or rarely stretch are at particular risk for tightness.
Therefore, if you want to improve your flexibility than yoga is on of the best activities.
Almost every yoga pose involves and improves flexibility, either by holding a stretch for several breaths or moving consistently. A recent analysis of 10 studies with more than 500 participants gave yoga a gold star for increasing upper and lower body flexibility (along with strength, balance, and weight loss).
Best Yoga Exercises for Better Flexibility:
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
Now, exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.
Child’s pose is a resting pose. And you can stay in this pose for 30 seconds to several minutes.
2. Downward Facing Dog
This is one of the most recognizable yoga poses and is also, among others, a great way to improve your flexibility.
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders and spread your palms.
Exhale and lift your knees away from the floor. At first, keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhale, push your top thighs back and stretch your heels onto the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.
Stay in this pose for 1 to 3 minutes. And after, rest in the child’s pose.
3. Intense Side Stretch Pose
Begin standing in Mountain Pose. With an exhalation, step your feet 4 feet apart while your hands rest on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
Exhale and rotate your torso to the right. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor and arch your upper torso back slightly.
In this pose, the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.
Hold your torso and head parallel to the floor for a few breaths.Then, if you have the flexibility, bring the chest closer to the top of the thigh, but don’t round forward from the waist to do this.
Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but don’t round forward from the waist to do this. Eventually, the long front torso will rest down on the thigh.
Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis.Then go to the left side.
Then go to the left side.