How to Improve Flexibility: 9 Yoga Poses for beginners

Practicing Yoga is one of the easiest ways to increase flexibility. If you are a beginner, here are 9 easy and effective yoga poses to help you stretch and improve flexibility.

When we are kids, flexibility comes naturally; watch a two or 3-year-old toddler, and you will be amazed at how flexible and at ease kids are at this age.

Unfortunately, as we become adults, we start losing this flexibility, even if you are in line for the Olympic gymnasium chances are; you will never get back to that level of flexibility.

Luckily, a few yoga poses can help you get some of that toddler flexibility back; but first, let’s understand why we lose flexibility.

Why we Lose flexibility

We start losing flexibility temporarily when we reach puberty.

The temporary decrease in muscle length (flexibility) is a result of the bones growing faster than the muscles and tendons can stretch.

In addition to puberty, as our bodies get older, we start losing flexibility as a result of the normal aging processes.

There is a loss of water in our tissues and intervertebral discs, a loss of elasticity in muscles and tendons, and increased stiffness in our joints.

Therefore, it is essential in our 20s and 30s to develop a regular stretching routine to create and maintain flexibility which will pay off into our older years.

Yoga can help us increase and maintain flexibility regardless of age, so whether you’re in your 20s – 40s or over 50, you will find these postures useful.

Posture guidelines

Attention to Breath.

First, it is important to focus on your breath. Focusing on the breath helps to calm and relax both the body and the mind.

Inhale when you initiate a posture or contract a muscle and exhale when you are stretching or relaxing.

Normal breathing while holding the pose.

Hold each pose for at least 1- 2 minutes.

Secondly, how long you hold the pose matters.

There different types of yoga, while some are slow and gentle; others are fast-paced.

If our goal is to increase flexibility, then holding the poses encourages your muscles and joints to settle into the posture and alignment, which invites the connective tissues to stretch.

If you are a beginner, start with a 30-second hold for each pose and build your way up to 1-2 minutes.

Consistency.

Thirdly and most importantly, the time it takes to see results depends on how consistent you are. Most studies I have read on yoga show benefits at ten weeks to a 12-week mark.

Yoga routine

The following yoga routine takes as little as 10- 20 minutes a day, depending on how long you hold each pose.

Upward Facing Dog Pose

Upward-Facing Dog stretches the chest and spine, strengthens wrists, arms, shoulders, and improves posture by opening the upper body and chest.

Instructions

• Lay face-down on the yoga mat with your legs extended behind you, spread a few inches apart, and the tops of both feet on the mat.
• Place your hands firmly on the floor along with your body, next to your lower ribs.
• Inhale as you press into the floor, straighten your arms, and lifting your torso and legs a few inches off the floor. Toes (tops of the feet) should remain firmly pressed on the floor.
• Draw your shoulders back and your heart forward, but do not crunch your neck. Tilt your head to gaze toward the sky.
• Hold the pose for up to 30 seconds and exhale as you release.

Downward Facing Dog

Downward facing dog stretches the hamstrings, shoulders, calves, arches, hands, spine and builds strength in the arms, shoulders, and legs.

Instructions

• Begin on your hands and knees. Align the wrists right under your shoulders and knees directly under your hips.
• Stretch the elbows and relax your upper back.
• Exhale, tuck your toes and lift your knees off the floor. Push the butt up toward the ceiling, gently straighten the legs without locking your knees.
• Press the floor firmly away from you as you lift through your pelvis.
• Lengthen your spine as push your butt up toward the ceiling.
• Ears should be aligned with the upper arms, head relaxed, and gaze between the legs.
• Hold the breath for as long as you can, exhale, gently bend the knees and come back to hands and knees.

Crescent Lunge

High Lunge stretches the legs, groin, and hip flexors.

Instructions

• Step your right foot forward and bend the right leg at a 90-degree angle.
• Ground your foot and rise, exhale as you pull the lower abs in then inhale bringing your arms overhead facing each other
• Lengthen your tailbone down towards the floor and extend through the back leg to stretch the hip and maintain balance.
• Make sure your hips are leveled.
• Widen your chest while drawing your front ribs down into your torso.
• Hold for 30 seconds.

Pyramid Pose

Pyramid Pose stretches the hamstrings and shoulders as well as the spine, chest, and hips. It also builds balance and improves postural habits.

Instructions

• Stand at the top of your mat and step your feet 3 to 4 feet apart.
• Turn the right foot 90 degrees; toes should point to the top of the mat. The left foot should be at a 60-degree angle, toes at the top-left corner of your mat to form a “scissored” stance.
• Keep the feet firm, hips squared. The torso should face the same direction as your front foot. Draw your shoulders back.
• Inhale elongate your torso and reach your arms out. Exhale as you bend and fold over to the right leg.
• Keep your shoulders back and make sure you fold from the hip, not the waist.
• Hold the pose for 30 seconds, longer if you can while gazing at your front toe.
• Repeat on the opposite side.

Standing Forward Bend

Standing Forward Bend stretches and lengthens the hamstrings and calves. It can relieve tension in the neck and shoulders and open the hips.

Instructions

• Stand straight with the hands-on your hips.
• Exhale and bend forward at the hips, prolonging the front of your torso.
• Put your hands on the ground as you keep a straight back and bend in towards yourself.
• Let the crown of your head hang down. Keep the front of your torso long and the knees straight.
• While maintaining this pose, gently inhale and exhale.
• Hold the pose up to one minute if you can.
• To release, place your hands on your hips and inhale and stand straight.

Raised Arms Pose

Raised arms pose helps to lengthen the spine, improve posture, and stretch the arms and shoulders.

Instructions

• Stand erect and raise both the hands above the head.
• Let there be shoulders length between the two arms.
• Bend the trunk and head backward to create a slight curve.
• Raising the arms and bending the trunk backward is done at the same time. Breathe in deeply while raising the arms.
• Hold for 30 seconds and release.

Tree Pose 

Tree  Pose Stretches and builds flexibility in the thighs, groin, torso, and shoulders. It builds strength in the ankles and calves, and tones the abdominal muscles.

Instructions

• Start by standing straight with a long, tall back and your feet aligned and touching.
• Feel both your feet root into the floor with your weight distributed equally on all four corners of each foot.
• Focus your gaze on something that doesn’t move
• Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don’t lock the knee.
• Bend your left knee and bring the sole of your left foot high onto your inner right thigh.
• Press your foot into your thigh and your thigh back into your foot with equal pressure.
• Take 7 breaths, then lower your left foot to the floor and do the other side.

Revolved Seated Angle Pose
Resolved Chair pose strengthens the mid- and lower back and improves flexibility throughout the spine. It also strengthens the hips and legs.

Instructions

Stand on your mat with your feet together.

• Inhale and lift your arms above your head, vertical to the floor.
• Exhale as you bend over your knees, your thighs parallel to the floor. The knees will project out a little over the feet. The torso will form an approximate right angle above your thighs like a chair.
• Lower the arms, bring the palms in prayer position at your chest and exhale. Twist the torso to the right.
• Keep the elbows even and shoulders away from your ears. Your right elbow should be pointing upward.
• Continue to lower your hips and lengthen the spine further on your inhalations and twist deeper on exhalations.
• Hold for 30 seconds to a minute.

Childs pose

Seated Straight Legged Forward Fold strengthens the shoulders, spine, pelvis, and hamstrings

Instructions

• Sit on the mat with the legs extended in front of you.
• Inhale, reach your arms out then up above, stretching your spine; exhale and bend forward from the hip joints reach actively through your heels.
• Do not bend at the waist.
• Rest the torso on your thighs and hold onto the ankles, or feet — wherever your flexibility permits.
• The head and nose should touch the legs last
• Remember not to round your back.
• Hold for 30 seconds to a minute and release.

If you do these poses consistently, you will see an increase in flexibility starting at the three-week mark.

Keep in mind that the time you spend holding each pose depends on your level of flexibility, you will have to stay mindful and listen to what feels natural to your body.

I would love to hear from you if you have any questions or suggestions, ask in the comment section.