Yoga is a mind and body practice which involves meditative movement practices. It is believed to help alleviate stress, improve body flexibility, increases concentration and focus and it promotes weight loss and mental health. Yoga is generally low-impact and safe to practice under the proper guidance of a well-trained coach. There are many yoga exercises for flexibility and strength, but we have discussed 5 very best yoga for flexibility and strength.
As you probably know, yoga exercises are also known as yoga poses and there exist many yoga poses out there with each tailored to different benefits. Since yoga helps one achieve different benefits base on the poses you practice, it is important to know the right poses that offers the benefits you aimed at achieving else you’d end up practicing yoga without achieving your desired goals.
So, in this article, our focus is not just to reveal to you yoga exercises for strength and flexibility but the best yoga for flexibility – which of course, promotes flexibility and strength.
Here are the 5 best Yoga for Flexibility & Strength
The Boat Pose Yoga (Paripurna Navasana)
As mentioned above, here is one of the best yoga for flexibility and strength. This yoga pose if performed correctly and consistently will certainly help you achieve strength and flexibility. It helps to strengthens your Abdomen, Vertebral column, and Hip Flexors.
How to do boat pose yoga
To perform the boat pose yoga, firstly, you need to sit on the floor or mat with your legs straight in front of you. Fingers pointed towards your feet with your arms strengthened. Exhale and bend your knees while lifting your feet off the ground so that your thighs are 45-50 degrees to the floor. Stretch arms alongside your legs parallel to each other and the ground. Try maintaining the lower belly in a flat position and press thighs towards the floor to help anchor the pose. Stay in this positions for 20-30 seconds then release the legs with an exhalation and regain sitting position on an inhalation. Gradually increase time duration to 1minute upon subsequent reps.
The Bridge Pose Yoga (Setu Bandha Sarvangasana)
This is undoubtedly one of the best yoga to do for flexibility. This pose will help you achieve strength and flexibility via regular practice. This pose also helps to extend the thoracic spine, manage to calm your brain, removes anxiety, strengthing legs, chest, etc.
How to do bridge pose yoga
Lay on the floor or ton a mat. Bend your knees directly over your heels. Place arms on sides with palms facing down. Exhale, then press feet into floor as you raise your hips off the mat. Clench hands under lower back and press arms down, elevating your hips till your thighs are parallel to the mat and bring your chest forward to your chin. Maintain this pose for 1 minute.
The Downward Dog Yoga (Adho Mukha Shvanasana)
This pose is one of the commonly performed moves in yoga. This pose not only creates flexibility but also creates energy for you body. Stress, mild depression and menstrual discomfort can be removed by doing this yoga. Moreover, This yoga helps prevent osteoporosis and get rid from hamstrings. Overall, Downward dog is a perfect yoga exercise for everything like calves, arches, hands, arms and legs.
How to do downward dog yoga
To perform this pose, get on all fours with hands directly below shoulders and your knees under your hip. Spread hands forward with fingers spread out wide with the palm facing the mat.
Curl toes and press hips toward the ceiling slowly, this will make your body assume an inverted V. Keep shoulders away from your ears with feet hip-width apart and knees bent slightly. Hold this position for three full breaths.
Tree Pose Yoga (Vrksasana)
Tree Pose also known as Vrksasana Pose brings some excellent benefits for your health. Obviously, flexibility and strength come first, then there is others benefit from doing this pose such as strengthing your thighs, spine, calves, and ankles. Doing this yoga also helps chest and shoulders, stretching the groins and inner thighs. Moreover, it reduces flat feet, develops the sense of balance and relaxes sciatica.
How to do tree pose yoga
To do this pose, you will have to start by assuming a standing position with arms at sides. Position weight onto left leg and place your right feet sole inside your left thigh keeping hips faced forward.
Attain balance and bring hands in front of you with palms pressed together like a prayer position.
While inhaling, extend arms over shoulders with palms separated and facing each other. Hold this pose for 30 seconds. Revert to original standing position and repeat on opposite side.
Child’s Pose Yoga (Balasana)
Last but not the least, child pose makes your mind very calm. This pose will make you feel relax flexible, restores balance and equanimity. I will define Child Pose as a back up yoga because after doing heavy exercise or yoga, you can do this pose to relax your body and mind so that you can restart again. This pose will generate the total strength of your entire body. This yoga pose also helps to reduce back and neck pain.
How to do child pose yoga
Sit on your mat or the floor comfortably on your heels. Thrust torso forward with forehead resting on the floor in front of you. Lower chest close to your knees as comfortably as you can while extending your arms in front of you. Hold this pose for 1 minute and breathe.
So, there you have it – the best yoga exercises for flexibility and strength. The physical and mental health benefits of yoga exercises are quite numerous so why not start taking some yoga classes and if you are already a yogi and keen on strength and flexibility then the above-mentioned poses will help you achieve your goals.