As defined by UC Davis Sports Medicine, Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges of motion are necessary for maintaining joint and total body health.
Some people can bend themselves into a Jalebi, while others can barely get up after sitting for a long duration.
Flexibility Factors
Numerous different components which makes some people are more flexible and some less. There’s the matter of age, Genetics, gender, exercise history and other reasons that are major factors that contribute to a person’s flexibility. Let’s understand as to what makes someone flexible.
• Aging
Growing old or aging is one of the major factor when it comes to flexibility. As you grow old, the muscles and joints in your become more and more stiff make you body less flexible. Also, if there is lack of activities, if you have more of a sedentary lifestyle, if you have never done any stretching all this can accelerate your inflexibility as you become older. It is recommended to stay active to stay limber and healthy throughout your life.
• Physical Activities and Work/Job Background
In this computer/laptop era, more half of your life is spent Sitting or slouching in front of a screen doing your job. Hours and hours are spent in front of the computer without understanding the repercussions of sitting for long periods of time will cause on your body. This screen time make you fatigued, then any physical activities feels like extra work which you tend to avoid. But if you are doing desk job, movements and stretching at regular intervals is a must otherwise your flexibility to gradually diminish.
• Gender also make a difference in flexibility
Gender astonishingly plays an important role in flexibility as well. It is seen in general that ladies by birth more agile as compared to men, one of the reason for the same is that of the makeup of the connective tissue in a female body. Now this is a generalization, but think about it since a woman’s body is built to stretch for childbirth, naturally she has wider and larger hips, making her more accessible to movements and doing splits. Naturally flexible makes it easier for women to enjoy activities like learning dance forms, practice of Yoga or pilates, etc. Here, Hormones has a major role in muscle size and flexibility. The difference between the hormones i.e. is testosterone in men and estrogen in women. Testosterone is the one that increases everything from size and mass of the muscle to the broader skeletal. Muscle mass in famle body is kept in check by estrogen hormone, which makes them light and more limber. That is why it is impossible for women to gain much on muscles.
• Genetics
Then there are Genes which make Some people just more flexible than others! Lifestyle has a lot of impact on flexibility even though people may be flexible by genes. Yoga stretches for flexibility for 10 to 15 minutes each day will make a huge difference.
• Muscle Tension
A tense muscle is a muscle which is short in size. The min purpose of m of the stretching techniques if of causing the muscles to relax before lengthening them. When muscles are stretched there is a stoppage of too much muscle contraction due to tension in the muscles.
Yoga as a means to enhance flexibility requires a lot of dedication and hard work. Self-discipline and daily practice of yoga for flexible body is the key.
1. Surya namaskar
• Fold both the hands in Namaskar mudra and place them in front of the chest. Keep the shoulders and elbows relaxed and passively observe the breath (Pranamasana/Sthitaprarthanasana).
• Inhaling come into Hasta-uttanasana.
• Immediately, exhaling in 3 seconds, bend forward in Hastapadasana or Padahastasana.
• Inhaling, in 3 seconds, come in Ashwasanchalanasana.
• Now exhaling, in 3 seconds, come in Adho Mukha Svanasana.
• Now lower the body towards the floor in Ashtanga Namaskara .
• Inhaling, in 3 seconds, come into Bhujangasana.
• Exhaling, in 3 seconds, come ing Adho Mukha Svanasana again same as above.
• Inhaling, in 3 seconds, come back to Ashwa Sanchalanasana.
• Exhaling, in 3 seconds, bring you leg forward to Hastapadasana or Padahastasana.
• Inhaling, in 3 seconds, raise both the arms and come in Hasta-uttanasana as done in the beginning. Exhaling, in 3 seconds, relax you body and bring both the hands down.
• Hold the palms in Namaskar mudra near your sternum in Pranamasana/Sthitaprarthanasana.
Limitations/Contraindications:
• Hypertension ,
• heart ailments,
• pregnancy.
• Vertigo
• Abdominal inflammation
• Sciatica,
• slipped disc
• Menstruation,
• hernia,
• Any structural problems
Benefits:
• Works on health of your entire body.
• Over all functioning of organs are improved as they are stimulated .
• It strengthens muscles of your neck, shoulders, arms, wrists, fingers, back, stomach, waist, abdomen, intestines, thighs, knees, calves and ankles.
• It invigorates your nervous system
• Aids in reduction of the unnecessary fat in the abdomen, hips, thighs, neck, and chin areas.
• Make your body limber and healthy
2. Konasana II – The angle pose
• Stand erect with hands on the sides. Feet parallel at 2 feet between them.
• Left arm up and inhaling in 3 secs bend from your waist to the right side.
• Left arm close to the head and do not push your hip out.
• Let the right hand slide down towards the knee.
• Hold pose for 6 seconds.
• Exhaling, in 3 seconds, come back to start.
• Repeat same the other side.
Limitations / Contraindications: Spinal injury,
• severe back problems,
• frozen shoulder,
• severe arthritis,
• hypertension,
• serious cardiac complaints
• pregnancy (2nd and 3rd trimester).
Benefits:
• Helps in toning and stretching the side muscles.
• Improves digestion.
• Aids good blood circulation.
• Good impact on the abdominal and pelvic organs.
Read More: Yoga Asanas To Reduce Tummy Fats
3. Natarajasana
• Stand with hands on the side and Feet together .
• Fold your right knee and bring your right heel towards your hip
• Hold you right ankle, stretch you right foot away from the body and simultaneously raise you left arm in front in line with your shoulder to maintain balance.
• Repeat the same with the other leg.
Limitations/Contraindications:
• Carpal Tunnel Syndrome
• Tennis Elbow
• Vertigo
• Arthritis and Osteoporosis
• Hernia
• Slipped or Bulging Disc
• Knee issues
• Pregnancy
Benefits:
• There’s stretching and stimulation of hip muscles. Both inner and outer thigh muscles are worked upon.
• Strengthens and stretches entire leg from pelvis to foot.
• Releases energy blocks and good for hip opening.
• Fresh oxygen flow and improvement in blood circulation.
This pose helps to strengthen your arms, back muscles and is one of the best Yoga asanas for flexibility
• Stand near a window with your facing towards the window. Inhale and lift your right leg put it on the pane. Breath out and touch toes by bending forward.
• Hold the pose for 5 seconds.
• Repeat with the other leg.
Limitations/ Contraindications
• Vertigo
• Arthritis and Osteoporosis
• Hernia
• Slipped or Bulging Disc
• Knee issues
• Pregnancy
• Spinal injury or Surgery
Benefits:
• Arms and back muscles are strengthened
• Tight muscles are loosened
• Works best for tight hips
• Muscle tension is reduced
• Improves blood circulation
5. Trikonasana
• Two and half to three feet distance between your feet. Raise both arms up shoulder level palms down.
• Turn right foot outwards and turn your head to look at your right hand.
• Lift both your arms up from the respective sides, palms facing up.
• Start bending towards the right side allowing your body to go as down as possible. Once you reach final position turn you neck and look up to your left hand. Hold the pose for 6 secs.
• Inhaling look at your right hand again and come back to starting position.
• Repeat for the other side.
Limitations/ Contraindications
• Hypertension,
• Cardiac problem
• Abdominal surgeries,
• Hernia,
• Pregnancy,
• Peptic ulcers,
• Cervical spondylitis,
• Slipped disc
Benefits:
• Spine Flexibility is increased.
• Body is toned and neck and back pains are reduced.
6. Dhanurvakrasana
• Lie on the abdomen, raise your torso and bend legs and with your hands grab your respective ankles behind your back.
• Inhaling lift your body pulling your legs in upwards direction and maintain the balance on your abdomen.
• Stay in the pose for 6 secs.
• Exhaling release the posture.
Limitations/ Contraindications
• Hernia,
• hyper tension,
• heart ailments,
• pregnancy,
• peptic ulcers,
• serious spinal aliments and osteo-arthritis.
• People with protruding belly will have difficulty in coming in the prone position.
Benefits:
• Tremendous stretch of the abdomen and pelvis area.
• Lower extremities are strengthened.
• Best for spine Flexibility.
7. Marjariasana
• Come on the floor by placing hands and knees down. Keep back straight like a table.
• Arms straight at shoulder distance and directly under them. Knees under the hip and hip width apart.
• Breathing in, Lift your chin up and tilt your head back, push your abdomen down and raise your Hip and tailbone.
• As you exhale, bring your chin Down to your chest and hunch your back up as much as you can; squeeze your buttocks.
• Repeat both the movement couple of time and return to start pose.
Limitations/ Contraindications
• Carpal tunnel syndrome
• Spinal injury or Surgery
• Neck issues
• Knee injury or Surgery
Benefits:
• Reduces fatigue
• Relief from back pain which is chronic
• Back muscles are opened.
• Works on suppleness and flexibility of spine.
Must Know: Yoga, Diet & Weight loss
8. Ardhamatsyendrasana
• Sit up straight with legs straight
• Fold your left leg inside bringing your heel close to the perineum
• Lift right leg bending at the knee and place it across the left thigh placing the left foot near right thigh and left knee close to the chest.
• Twist your torso laterally on your left side. With your Right hand hold your left toe or ankle brining your knee under the armpit.
• While breathing out twist your spine further by wrapping your right hand behind your back or on the floor as per comfort.
• At the same time turn your neck as well to the right side.
• Breathing in release the pose. Repeat for other side.
Limitations/Contraindications
• hernia
• peptic ulcer
• Pregnancy
• Spinal issues
• Slip Disc
• Knee issues or injury
Benefits:
• Twists spine laterally.
• Shoulders, neck, and hips are opened.
• Spine muscles are massaged.
• Spinal nerves are relaxed.
• Aids in correcting spine curvature.
9. Malasana
• Stand with Two feet distance
• Squat down with toes slightly turned outwards.
• Push your knees out with your elbows holding your hands in Namaste near your sternum.
• Hold the pose for 50-60secs as per comfort.
• Breathing in come back to start position.
Limitations/ Contraindications
• Hernia
• Arthritis
• Osteoporosis
• Hip joint issues
• Knee issues
• Ankle injury
• Back injury
Benefits:
• Strengthens legs and hips
• Elasticity is improved and also enhances the flow of the blood in legs and hips
• Improves leg and hip flexibility.
Yoga stretches for flexibility is the best way to loosen muscles, but it is also effective in increasing the mobility of all soft tissues that restrict flexibility.
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