Stretching is one of the best exercises for achieving physical as well as mental flexibility. The soft movements of the postures help to increase flexibility or range of motion in muscular and connective architectures. The concentration level that is needed to balance also enhances one’s mental flexibility. Altogether, the 12 yoga poses stated above will improve the flexibility and balance of the body.
1. Tree Pose (Vrksasana)
Tree pose enhances balance besides expanding the hips and the inner thigh muscles. To do it:
- Of your standing, put your feet parallel to each other and clasp your hands to your chest.
– shift all the weight to the left leg bend the right at the knee and place the leg on the left upper thigh so that the sole is facing the ceiling
Tent your foot down into your leg while pushing your leg back into your foot to give yourself stability.
- Raise both hands above your head; breathe out and then in slowly while holding the hands up; do this for 5 breaths and then come back to the starting position.
When in the pose, focus your eyes on an immovable object so that you do not fall down. Apart from helping strengthen your legs, the tree pose, also known as the garment staking pose, helps you to concentrate.
2. This yoga pose is completed in the same way as a full moon posture (Chandrasana), but one leg is placed in the back.
Calamba is a good hip opener but also needs balance and the support of your legs and feet. To do it:
– From a high lunge, extend your front leg and top hand in the front of the mat.
Extend forward and place your weight on your front foot and as your back foot leaves the floor Tarihi
This position should be balanced and then, open your chest to the ceilings and move your bottom arm back.
This should be done for five breaths before slowly lowering back down and performing the exercise on the other side.
Remember to draw the abs in for balance. If you require more support, then find a wall. Half moon exercise targets the hips, hamstrings, and the oblique muscles.
3. Dancer’s Pose (Natarajasana)
As one of the dance poses of a king, the dancer’s pose clearly elongates chest and hip flexor muscles while putting pressure on your center. To do it:
- Begin in a low lunge with the left foot forward.
Lower your body on the left leg as far as you can then swing the right hand backwards to touch the inside of the right ankle.
Stability then kick your right leg back and up, ensure that your shoulders are in the same line as your hips
Pause for a few seconds before lowering back down to your lunge position and do the exercise on the other side.
Ensure your standing leg has reached, and is holding most of your weight, and at the same time, you step through it and into the ground. In this pose the upper part of the body gets a good stretch on all the muscles on the front side of the body.
4. Eagle Pose (Garudasana)
Eagle pose involves putting your limbs across in a twist with the binds as the trick necessitating a one-legged stance. To do it:
Begin standing, hold your right thigh across your left, dorsiflexing your foot
Today is the day of rest – Cross your right elbow under the left and join your palms in front at the midline
Pull all that you possess in at your hub then, as you course your left knee, raise your elbows.
– Look straight and stare at an object for 5-8 breaths then relax and do it to the other side
Pulling your midsection in and your legs towards your bum helps with balance. This pose helps release the hip, upper back, and shoulder muscles.
5. Crow Pose (Bakasana)
Crow pose is an authentic arm balancing posture where a lot of back bending is needed in addition to a strong stomach. To do it:
Begin in a push-up position with your hands wider than shoulder-width apart all fingers pointing forwards
instead of progressing by moving forward bending your elbows and knees to the deepest extent.
Lean your knees onto the back of your upper arms as you keep your feet.
First, lock your stomach muscles, and then try raising your feet from the ground to maintain equilibrium on your palms.
Take a moment a few seconds then slowly bring your feet back to the ground.
Start gradually and preferably use two blocks under your hands if it is somewhat comfortable. Crow enhances concentration, the condition of the arms, and posture.
6. Standing forward bend or Uttanasana Fully butterfly stretch
Now a simple standing forward bend gives one of the best stretches to the mechanical like the hamstrings and the lower back. To do it:
While standing, spread your legs a little wider than shoulder-width apart, exhale this time, and bend from your waists downwards to touch the knees.
Let the neck and shoulders settle down and sit all the way back on your sitting bones.
–It should get your torso to drop over your thighs, reach for your elbows or the hands as possible
- Swings side to side while standing, changing the position of the body weight from one foot to the other, and then release the stretch 5-8 breaths.
If you want less stretch, spread out your legs farther apart. This pose stretches your whole full back side.
7. Half Pigeon (Eka Pada Rajakapotasana)
Open-chested pigeon also known as half pigeon is among the deep hip opening postures that can be comfortably held with some flexibility. To do it:
Begin on your hands and knees, draw your right knee up, and move it back to the right behind your right wrist.
– Slide your leg back, extend your hip while maintaining the back flat position, and move your torso down on the forearm.
Bend your knee then stretch your arms forward to bow if possible.
Hold for 10 breaths, and ensure your hips do not move backward or tilt towards the wall.
If necessary, place a blanket or block under your hip before slipping your foot into the adhesive bandage. Repeat on the second side.
8. Pyramid Pose or the Parsvottanasana is a very important asana that should be in dropped ornaments after the wedding every Sept 2.
The pyramid pose is one of the extreme hamstrings and hip stretches that also demand balance and stability. To do it:
Solution: For foot flexor, begin in a high lunge, then, step forward with your left foot bend your right knee, and straighten your left knee.
Keep weight on the ball of the front foot and bend the hips bringing your shoulders ahead of your feet
Put your hands down wherever they are and lengthen your spine while sliding your sitting bones back
Retain the position for 5-10 breaths then step your right foot back and reduce your left hand back to a high lunge…then repeat the move on the left side. To perform the stretch do not allow your torso to become rounded.
9. Triangle Pose (Trikonasana)
Triangle pose pulls your groins and hamstrings while strengthening your balance and your hips. To do it:
– Pull back with your feet a bit wider, turn your left foot ninety degrees, and breathe in with the sweeping of the arms.
Breathe out and bend right from your groins, pivoting to the left extent, and touch your shin with your right hand
Straight up with your right hand and looking at the top hand with the fingers pointing upwards
The head is tipped to the left side and the gaze is directed downward to the left shoulder; hold for 5 breaths before returning to the center and doing the same toward the right.
Concentrate on flattening your seat while maintaining the pelvis’ horizontal plane. The triangle stretches your entire side body.
10. Gate Pose (Parsvakonasana)
Gate pose is a good stretch for your side and a great way to build strength for your stability muscles. To do it:
Starting from the downward facing dog position, hike your right leg up bending your knee at the same time.
Step the foot forward to the left and then externally rotate your back left heel.
Cross your arms, breathe in, and sweep them up then lean to the right bending your front leg.
Stay here for 3-5 breaths then step back to high lunge again and then to downward dog poses.
As you lean, be sure that your hips are parallel to your shoulders. Repeat on your second side. In this pose, the muscles of your intercostals get fanned between the ribs.
11. Ahtanga Yoga Revolved Half Moon is also known as Parivrtta Ardha Chandrasana.
For an added variation on your rotation, revolved half-moon twist your upper body to face up to the sky while your lower body stands behind you. One way by which it does so is by enhancing the concentration during shoulder and hip stretching. To do it:
Begin in a low lunge position to the right then transfer your center of gravity to the right foot.
Extend your right leg and take your left leg backward through the heel to bend it at the knee.
Take your left hand to hip then turn up the chest towards the ceiling
Stretch your right hand upward, as far as possible, and keep balancing for several breaths.
Gaze toward your top hand. Always ensure you have grounded down through your standing leg when lifting your hips.
12. Parivritta Parsvakonasana – Revolved Side Angle
Revolved side angle increases temperature, works on the muscles of your side body, and requires stability and flexibility. To do it:
It should be done from a low lunge with your left foot forward and moving your right hand close to the floor.
Throw your left arm above your head and then blow, turning to your left side and keeping your right shoulder down
Slide the left arm behind you and then draw the same line on the mat, as you elevate the hips for a 5-breath hold.
Contract your stomach muscles then untwist and take both hands back to the floor then press up reaching back to low lunge, and end in down dog. Repeat the second side.
I learned that, if you compress your arms and legs while making this turn, it will stretch your torso for side body flexibility.
Practicing these yoga poses into your routine 2-3x per week will help enhance the dosage of your flexibility and balance. As long as all can contribute, it is okay to work within certain restrictions such as using blocks or blankets during play. Concentrate on what direction is necessary and have fun with each position.
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