Have you ever found yourself wishing you were more flexible? Maybe it was when you tried to bend in order to pick something up off the floor, but your back wouldn’t allow it. Or when you tried to twist around to get something, but it felt painful. Being flexible is great. That way, you can move your body around without pain or effort, and it makes everything easier. It affects your ability to function, in day-to-day life.
Due to the inactive lifestyle people lead these days, their bodies are becoming increasingly inflexible. If it’s the same with you, worry not, for here are 6 yoga postures which will take less than ten minutes to practise, and will make you a lot more flexible than you were!
- Tadasana, or the Mountain Pose
Let’s start with something easy, as a warm up. The only posture easier than this one is Savasana, where you just lie down. That’s it. Really. Anyway, for Tadasana, all you need to do is stand up straight with your arms at your side, and then raise them high above your head, keeping your elbows straight. Also, keep your palms open. This posture will relax you and also loosen your body a little. It’s always advisable to start any sort of exercise with a little bit of warm-up.
- Vriksasana, or the Tree Pose
This posture will help you improve your balance, while stretching your body vertically. It’s great for increasing height and relaxing, and as for flexibility – it’s really great for your knee joint, and shoulders. This is another standing posture. Stand straight with your feet side by side, and your hands by your side. Now, take up your left leg, and lodge it between your thighs, such that the sole of your left foot is pressed against your right thigh. To keep your balance, try staring at a fixed spot in front of you. Now, when you’ve done this, raise your hands above your head, and clasp them together. Keep the pose for twenty seconds, and then repeat with your right leg.
- Badhakonasana, or the Butterfly Pose
For this yoga posture, you will need to remain seated. So, place a yoga mat on the floor, and sit on it with your legs stretched out in front of you. Now, pull your legs close to your body, and bending the knees, bring the ankles close to your navel. Hold the ankles with your hands. Your goal is to touch the heels of your feet to your navel. Then, retaining this position, bend forward and try to touch your hands with your nose.
However, remember not to strain yourself, or you could cause injury. Over time, if you do it regularly, you’ll gain more and more flexibility, until you’re able to do it perfectly. The butterfly pose is great for your back, hip and knees.
- Setu Bandha Sarvangasana, or the Bridge Pose
This posture strengthens your back, opens your chest, and increases spinal flexibility. To do this posture, you first need to lie down. Then, pull your feet close to your body, and place them flat on the ground. Now, placing your upper body’s weight on your shoulder, lift your upper body, so that the area under your upper body and thighs forms a sort of bridge. Maintain the posture for 15 to 20 seconds, and then relax.
- Balasana, or the Child’s Pose
This yoga posture is great for stretching your thighs, hip and ankle. It also helps increase knee flexibility. It’s a relaxing pose, and you can retain it for a few minutes, if you don’t feel uncomfortable. To do this pose, you need to sit in a kneeling down fashion, with the tops of your feet touching the ground. Make sure your knees are about a foot apart. Now, lower your chest and abdomen between your legs, and rest your head on the ground. Stretch your hands out backwards, and leave them loose. Relax.
- Uttanasana, or the Forward Bend
This posture stretches your hips, hamstrings and calves, while also strengthening your knees and thighs. To do this pose, first stand straight, with your hands by your sides. Then lift your hands up, and bend forward. Your goal here is to touch the ground with your hands.
While doing yoga, always move slowly, as opposed to suddenly, with jerks. Doing yoga stretches your body, so if you do it very suddenly, you might cause sprains, or other problems. So, never over-exert yourself, and always make sure you’re comfortable.