More and more women have taken to Yoga for the sometimes astounding benefits it bestows on the body. At the head of the list comes flexibility. Yoga is infamous for increasing flexibility throughout the entire body, and especially around the pelvic region.
Simple Yoga Poses to Try at Home
- Tadasana or the mountain pose: This is one of the most basic and simplest yoga poses which is capable of producing great results as far as increasing your body’s flexibility is concerned. All you need to do is stand on the ground with your feet closer, probably toes touching each other. Separate your arms from the body and let your body relax. Tadasana works on the muscles of your entire body, thus making a wonderful stretch exercise.
- Uttanasana: This particular asana increases the flexibility of your hamstrings along with hips and entire torso area. It is a standing forward bend pose accompanied by deep breathing exercise. Reach this pose by bending your entire body towards your feet without letting the hips creep far back and knees bent. Keep your hands on the floor and head down while practicing this asana and keep inhaling and exhaling like you do normally.
- Balasana: Or, child pose is a wonderful yoga asana that increase the flexibility of your abdomen, torso, legs and even shoulders, arms and back, overall a very simple and beneficial asana. Start this pose by sitting on your knees on the floor; get your feet together, rest your belly and the entire abdomen area between the knee area. Make sure that your chest lies between your legs, now slowly place your head on the floor and stretch both your arms straight on the ground, in front of you.
- Parsvottanasana: This yoga asana involves single leg forward bend and does wonders in increasing the flexibility of the legs, thighs and hip area. People and women in particular having a problem of tight hips must perform this yoga asana regularly for increasing flexibility. Begin this yoga asana by making a V from your legs i.e. bring one leg forward and take the other one backward, now bend over your torso in front of your forward leg with your hands touching the ground on the sides. Breathe while standing in this position for about 3-4 times then, repeat the same with the other leg.
- Viparita karani: Popularly addressed as the wall pose, this yoga asana works as a perfect stretch exercise after a hectic day of work. All you need to do is lie on the ground with your back on the floor and walk your legs on a flat wall. Make sure that your legs on the wall are straight and in perfect symmetry and let your back touch the wall. Lie in this position for 5-10 minutes and then relax before repeating it again.
Upward Facing Bow – The Wheel (Urdhva Dhanurasana)
Once a good amount of flexibility and health has been brought to the body, the student may begin to practice the Upward Facing Bow (Urdhva Dhanurasana) pose.
Urdhva means upwards, and Dhanu means a bow. This posture tones the spine by stretching it fully, and keeps the body alert and supple.
It strengthens the shoulders, arms and wrists, and gives one great vitality and life affirming energy.
In this posture the body is fully arched (to the full extent of the students ability), and supported by the hands and soles of the feet.
To begin, lie with your back on the floor.
Raise your arms and bending the elbows over the head,place the palms of your hands under the shoulders with the fingers facing the toes.
Now bend your knees and place the feet flat on the floor under them. Take a short breath in, exhale as you raise your chest, and begin to roll the head back until you can rest the crown of your head on the floor.
Now take another moment and adjust our hands if you need to and, and take a deep breath in, as you exhale lift the trunk and head and arch the back so that its weight is on your hands and feet.
Stretch the arms from the shoulders until the elbows are straightened (as much as possible), at the same time raise your chest and abdomen fully and stretch thru the thigh muscles.
Breathe normally as you maintain the pose for 20-30 seconds.
Once you get more comfortable in this pose you may rock your chest gently over the hands to open the chest, shoulders, and back more.
On an exhalation, slowly lower the body to the floor by bending the knees and elbows, and tucking your head in.
The Regular practice of this pose will bring one youthful vitality and great physical stamina.
Bring your knees into your chest and rock gently, forward and back, and side to side to relieve your back muscles.