Downward Facing Dog stretches your hamstrings, calves, ankles, and back and shoulders. Your shoulders will also be more flexible and your arms will get stronger in this pose. Start on your hands and knees and lift your hips while pushing your heels down. Keep your spine long and your neck relaxed. This position makes your body more flexible and helps get rid of the tightness that comes from sitting too much.
Pose of the Cat Cow
Cat Cow is a great way to keep your spine flexible and moving. It gently warms up your back and helps you stand up straighter. Get down on your hands and knees first. Take a deep breath in as you arch your back and lift your chest. As you breathe out, bend your spine the other way and pull your chin down toward your chest. To make your spine more flexible and help your body move together better, switch between these positions at a steady pace.
Read this too: Optical Illusion Challenge: Can You Find the Real 87 Hidden Among 85s Within 10 Seconds
Optical Illusion Challenge: Can You Find the Real 87 Hidden Among 85s in 10 Seconds?
Fold Forward While Standing
Standing Forward Fold is a great way to stretch your hamstrings and calves deeply while also working your hips and lower back. To begin, stand up straight and put your feet in a comfortable position. Bend at the hips and let your upper body hang down naturally. Your head should fall to the ground without any tension in your neck. You can bend your knees a little bit to make the pose more comfortable if your legs are hurting too much. Over time, this position will help your back become more flexible. It also helps blood flow better throughout your body. The gentle inversion lets new blood flow to your brain, and the stretch lets go of the tightness that builds up from sitting or standing all day.
Low Lunge
Low lunge opens up the hips and makes the hip flexors and thighs more flexible. Put one foot in front of the other and lower your back knee to the ground. Push your hips forward a little and lift your chest up. This position is good for people who sit down for most of the day.
Pose of the Butterfly
Butterfly Pose stretches your lower back and works on your hips and inner thighs. Sit up straight and press the bottoms of your feet together to begin. Let your knees fall naturally toward the ground. If you want a stronger stretch, you can move your knees up and down slowly or bend forward from your hips. This position makes your hips more flexible and helps them move better.
Pose of the Cobra
Cobra Pose stretches your spine, chest, and shoulders. It also strengthens your lower back. The first thing you should do is lie down on the floor. Put your hands flat on the ground right below your shoulders. Gently push down with your palms and lift your chest off the floor. Your elbows should stay bent a little bit instead of being locked straight. Instead of hunching your shoulders up toward your ears, let them drop down and stay loose. This pose is great for people who sit or slouch a lot. It opens up the front of your body and helps you get out of the rounded position that bad posture puts you in. If you practise regularly, your spine will become more flexible and be able to move more easily through its full range of motion.
Bend Forward While Sitting
Seated Forward Bend is a good way to stretch your hamstrings and hips while also making your spine more flexible. To begin, sit down and stretch your legs out in front of you. Breathe in and stretch your spine. Then bend over at the hips. Don’t try to bend your back into a rounded shape. This position helps you relax and gives your muscles a good stretch.
Pose of the Pigeon
Pigeon Pose is a great way to make your hips more flexible and mobile. Begin in a downward dog or forward fold position and pull one knee toward the front while stretching the other leg behind you. Take some deep breaths and lower your hips toward the mat. This pose helps release tension that builds up deep in your hips and makes your lower body move better as a whole.
Pose of the Triangle
Triangle Pose stretches your spine, chest, hips, and legs. It also helps your joints move more freely and makes your balance better. Put your feet far apart from each other and stand. Put one arm down toward your front foot and put your hand on your shin or ankle. At the same time, raise your other arm straight up toward the ceiling. This pose helps you get stronger and more flexible at the same time.
Pose of the Garland
Garland Pose can help your lower back, hips, and ankles become more flexible. Put your feet a little wider than your hips and squat down. Bring your hips down toward the ground and put your hands together at your chest. Keep your back straight and long. This position helps your body move naturally and keeps your joints healthy.
Bridge Pose: This pose stretches your hips, chest, and spine. It also makes your legs and back stronger. Lying flat on your back is a good place to start. Put your feet on the floor about hip-width apart and bend your knees. Push down with your feet and lift your hips up toward the ceiling. This pose makes your spine more flexible. It also makes your lower body less stiff.
Pose for Kids
Child’s Pose is a gentle way to stretch your spine, hips, and shoulders. You sit back on your heels and then bend your body forward. Your arms can either reach out in front of you or rest comfortably next to your body. This position helps you become more flexible and calms your nervous system while letting go of stress.
How to Practice in a Safe Way
To get more flexible and mobile, you should focus on being consistent instead of pushing yourself too hard. Take your time with each pose, and don’t forget to breathe deeply the whole time. Don’t ever put your body in positions that make it hurt or feel bad. Before doing deeper stretches, always warm up properly. Use props like blocks or cushions if you need to. If you do these poses three to five times a week, you will see clear improvements over time. Even short sessions every day can make your body feel lighter and help you move more easily. on a small, hidden part.
