Ever imagined why some people are just so flexible, and you’re, well…not? It is disheartening when you see someone complete a full split while you cannot even perform one.
Would you also like to enhance your flexibility just as that of the people you admire so much?
Don’t worry, this article comprises of 10 Unique Beginner Yoga Poses to Enhance Flexibility.
Fortunately, all the poses listed here are pretty easy to perform, so you are rest assured of enhancing your flexibility without any extra efforts!
So, what else?
Let’s get started!
1. Bow (Dhanurasana)
Bow pose stretches the entirety of your front body, and is ideal for people who sit at a desk all day and are likely to hunch. This workout will pull everything backwards as well as strengthen your back.
Start on your stomach while putting your hands along your sides and your palms facing the upward direction.
Now, bend your knees while bringing your heels in as close as possible to your butt
After that, reach back using your hands and grab onto your ankles
If you find it difficult to reach back with your hands, you can use a yoga strap or a sheet or thin towel.
When inhaling next, slowly lift your thighs off the floor and pull your heels some inches away from your butt. By default, this will lift your chest and pull back your shoulders.
If you are making use of a yoga strap, you don’t need to reach back with your hands, just wrap it firmly around your ankles while using your hands to grip the strap while pulling back on it
Ensure that your knees and legs are hip width distance apart, but not wider
Also ensure that your shoulders are away from your ears and your head in neutral position.
Switch the arm that is underneath and repeat on the other side
2. Bridge (Setu Bandha Sarvangasana)
It helps in treating back pain and also serves as an amazing pose for the shoulders.
Start by lying on the ground while your knees are bent and your feet flat on the floor. Make sure they stand inner hip width distance apart
Lift up your shoulder blades underneath you
Bring both foot in as much as possible such that your fingertips can easily touch your heels
Keep your hands as well as your hands at your sides flat on the ground
When inhaling next, slowly lift up through your pelvis and keep grounded feet and hands
Try your best to keep the tops of your shoulder on the bare ground
Lift with your hips during the pose while you actively clasp your hands or press them towards the floor area.
3. Eagle Pose (Garurasana)
Eagle arms stretch your shoulders to a significant extent.
First and foremost, place your arms in a goal post position so as to form 90 degree angles on either side. You must ensure that your elbows are in line with your shoulders.
Now, bring your arms in towards each other while placing your right arm behind your left arm, so as to place your right elbow on the inside of your left elbow
The next thing now is to wrap your left arm as much as possible around your right arm, with an attempt to touch the inside of your right hand.
It’s not compulsory you completely touch it all the way so if you are unable to do that, don’t worry
Lastly, squeeze both arms in towards each other and actively bring them up to your shoulder level
4. Wide Legged Seated Forward Fold (Upavistha Konasana)
It targets the hips and gives it more flexibility.
Start in a seated Staff Pose position and spread both legs out as wide as possible while you maintain a comfortable seat
Flex both the right and left foot and ensure they are directly facing the upward direction [towards the ceiling]simply by rotating your thighs
While your back is straight, lift your arms up right overhead
After that, slowly fold over the middle and reach your hands towards the other feet
If you are unable to grab your toes at this point, you can better still grab onto your ankles or shins.
5. Crescent Lunge (Anjaneyasana)
It stretches the hips to a great extent and also delivers instantaneous results.
Start on your knees, and bring your left leg forward while your foot remains flat on the ground. Untuck your back toes
Courteously lift your arms overhead and push your hips forward while sinking into your left knee
While doing this, slightly arch your back and then lift through your chest
If you can’t bear this, you can try placing your hands on your left knee so as to slowly push forward
Repeat this stretch on both sides.
Make sure you take it slow and breathe into the discomfort so as to release all of your tension
6. Happy Baby Pose (Ananda Balasana)
This is yet another effective pose for enhancing your flexibility, and it’s super easy to perform.
Lie deeply on your back while hugging your knees into your chest
Separate both knees and then bring each ankle right over its knee such that the shins become perpendicular to the floor.
Flex both feet and hold onto them from the outside while you draw your knees in a downward direction toward your armpits
Now, roll side to side slowly on your sacrum just like a baby would do
Never be tempted to put your toes in your mouth
After up to 5 breaths, stretch both legs out on the floor and take a rest.
7. Straight Legged Seated Forward Fold (Paschimottanasana)
It stretches the hamstring perfectly.
Start in Staff position while flexing both feet
Now, sit directly on your sits bones by moving any extra skin to the side
Lift both arms up overhead, and slowly fold over your two legs while you reach for your toes, ankles, or shins
Tip: Using a strap will help in getting deeper into the stretch and obtain the most benefits.
8. Cat and Cow (Marjaiasana & Bitilasana)
This is a combination of two poses [Cat pose and Cow pose]. They both work together to create some flowing sequence to warm up your spine.
Start on all fours, with or without your toes being tucked [depending on what you like]. You must ensure that your wrists are directly under your shoulders
When inhaling next, drop your belly, arch your spine, and then look directly towards the ceiling. This is cow.
Again, on your inhale, round your spine, hollow your belly, and look directly at the ground this time around. This is a cat.
Repeat this flow a few times, and spend enough time in feeling out your body as well as any tight areas on you.
9. Garland Pose (Malasana)
The Garland Pose is quite natural for children and it is great for the hips. It is helpful in negating the negative effects for sitting for a long time on chairs as well as riding in cars.
Move your feet out to the extreme edges of your mat and bend your knees so as to come into a squat
You may notice a turnout of the toes. If your heels are unable to touch the floor, you can take a rolled up blanket beneath them.
10. Standing Forward Bend (Uttanasana)
It does a very nice job around the hamstrings area and enhances flexibility.
Firstly, you have to exhale and then fold over both legs into a forward bend
If your hamstring feels too tight at the initial stage, you can bend your knees so as to release your spine. Make sure the head hang heavy.
Depending on your preferences, you can slowly straighten your legs, but make sure the head remains hanging
The feet can as well be touching or hips distance farther, both feels better.