By incorporating specific yoga asanas (poses) into your routine, you can enhance your body's flexibility, range of motion, and overall mobility.
Forward Fold
Stand with your feet hip-width apart, hinge at your hips, and fold forward, reaching your hands towards the ground or your legs. This pose stretches the hamstrings, calves, and spine, improving flexibility in the back and legs.
Stand with your feet hip-width apart, hinge at your hips, and fold forward, reaching your hands towards the ground or your legs. This pose stretches the hamstrings, calves, and spine, improving flexibility in the back and legs.
PIC SOURCE: Yoga Journal
Downward-Facing Dog
Start in a tabletop position, then lift your hips up and back to form a Downward-Facing Dog. This pose stretches the back, hamstrings, and shoulders, improving flexibility and mobility.
PIC SOURCE: Yoga Journal
Triangle Pose
Stand wide, arms out. Reach down with one hand, up with the other. Legs straight, torso long. It stretches hamstrings, hips, spine, and shoulders and boosts flexibility and strength.
PIC SOURCE: Yoga Journal
Start by stepping one foot back and bending the front knee, lowering into a lunge. Extend one arm overhead and reach the other arm towards the ground, creating a diagonal line with your body.
Start by stepping one foot back and bending the front knee, lowering into a lunge. Extend one arm overhead and reach the other arm towards the ground, creating a diagonal line with your body.
Extended Side Angle Pose
PIC SOURCE: Yoga Journal
Lie on your stomach with your palms planted near your chest, then press into your hands to lift your chest off the ground while keeping your pelvis grounded. This pose stretches the spine and chest, improving flexibility and mobility in the back.
Lie on your stomach with your palms planted near your chest, then press into your hands to lift your chest off the ground while keeping your pelvis grounded. This pose stretches the spine and chest, improving flexibility and mobility in the back.
Cobra Pose
PIC SOURCE: Healthline
Sit on the ground, stretch your legs in front, and fold forward from hips towards your feet or shins. This pose stretches the back body, promoting flexibility and relaxation.
Sit on the ground, stretch your legs in front, and fold forward from hips towards your feet or shins. This pose stretches the back body, promoting flexibility and relaxation.
Seated Forward Bend
PIC SOURCE: Yoga Journal
Lie on your back with your knees bent and feet hip-width apart, then press into your feet to lift your hips towards the sky while keeping your shoulders grounded. This pose stretches the chest, spine, and hip flexors, improving flexibility and strength in the back and hips.
Lie on your back with your knees bent and feet hip-width apart, then press into your feet to lift your hips towards the sky while keeping your shoulders grounded. This pose stretches the chest, spine, and hip flexors, improving flexibility and strength in the back and hips.
Bridge Pose
PIC SOURCE: Yoga Journal
Start on your hands and knees, then alternate between arching your back up towards the ceiling (Cat Pose) and dropping your belly towards the ground while lifting your chest and chin (Cow Pose).
Start on your hands and knees, then alternate between arching your back up towards the ceiling (Cat Pose) and dropping your belly towards the ground while lifting your chest and chin (Cow Pose).
Cat-Cow Stretch
PIC SOURCE: Yoga Practice
Opens the hips and groin, stretches the inner thighs, and stimulate abdominal organs.
Opens the hips and groin, stretches the inner thighs, and stimulate abdominal organs.