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The best Yoga poses for flexibility

People often ask: Is Vinyasa yoga good for flexibility? What yoga is the best for flexibility? Can you get more flexible by doing Vinyasa Yoga? Is Vinyasa Yoga flow hard? Our answer is yes, yes, yes and hard? it depends. it is a really amazing workout. If you’re ready to boost your flexibility, regularly practicing yoga, whether at a class or at home, may be one the best ways to increase mobility in your muscles and joints.

As with all of Yoga's benefits positive resuls come over time with consistent practice of a wide variety of postures. The soonar you start the soonar you'll see improvment, but there no the same deadline for everyone, becasue there are too many variables. It depend where you begin and what other thing you do. How frequently you do yoga, what kind of yoga you do, your owne unique physique and so many other things also come into play. I can tell you one: Do yoga regularly and you will see results. Among the physical benefits of any yoga practice is improved flexibility through the gentle lengthening of muscles. But in Vinyasa yoga, practitioners engage more in “dynamic stretching” then “static stretching,” the latter of which is more common in Hatha yoga. Dynamic stretching utilizes a broader, more active range of motion to lengthen muscles rather than the gradual elongate-and-hold movement that’s characteristic of static stretching.

Basically, Vinyasa yoga is influenced by Hatha yoga and adopts many of the same poses, but in these faster-paced classes, poses are linked together with the breath to create sequences that seem to flow together.

What are the best yoga poses for flexibility? It's those ones that are done regularly. Furthemore I still can recomend you few poses whic help you achive the flexibility level you desire. You can’t just become a yogi overnight, but there are plenty of in-person and online yoga classes that can help you develop a regular yoga practice to increase your flexibility. Try Vinyasa, Hatha, or Yin yoga to get started.

Try to do each pose correctly to reap max benefits and avoid injury. Repeat the poses as often as you wish, but release out of a pose ASAP if you experience any pain wide legged standing forward bend (Prasarita Padottanasana)

  • While standing, place your left foot in front of you, facing forward. Place right foot back, with toes turned out at a slight angle.

  • Square your hips to face forward.

  • Put hands on hips.

  • Bend at hips, working to keep spine and neck long as you fold forward.

  • Drop hands to the floor (or use a yoga block!).

  • Hold the pose for 30 seconds to 1 minute, and then come back up to standing.

Head to Knee (Janu Sirsasana)

  • Switch your legs to stretch the other side..

  • Sit is on a yoga mat (the floor works too!) and extends your right leg forward.

  • Bend your left knee out to the side, pressing your left foot into your right inner thigh.

  • Breathe in and sit up tall as you raise your arms overhead.

  • Breathe out and bend at your hips as you fold forward toward the right leg.

  • Hold on to your outstretched foot or leg or place your hands on the floor.

  • Remain in this pose for 1–2 minutes.

  • Switch your legs to stretch the other side..

Low Lunge (Anjaneyasana)

  • Kneel on your left knee while bending your right knee and placing your right foot flat in front of you.Lengthen up through your spine to the crown of your head. Raise arms and torso (or you can extend your arms to the sides, bringing them parallel to the floor).

  • Slowly and gently push into your right hip.

  • Hold for at least 30 seconds. As you hold, make sure your right knee doesn’t push forward past the ankle.

  • Switch your legs and repeat on the other side.

Downward-Facing Dog (Adho Mukha Svanasana)

  • Start on all fours, with wrists under shoulders and knees under hips.

  • Push hands into the floor and lift hips toward the sky, lengthening your legs so your body forms an inverted “V” shape. (If you’re just starting out, feel free to bend your knees. In time, you’ll become more flexible and be able to straighten those legs!)

  • Let your spine lengthen as you hold the position.

  • Hold for 30 seconds to 1 minute. Repeat.

Plow Pose (Halasana)

  • Lie faceup and place your arms alongside your body. Press palms into the floor.

  • Raise legs straight up, so your body forms a 90-degree angle, and bring your legs over your head.

  • Place hands on lower back, with fingers facing upward and pinkies on either side of your spine.

  • Hold for 1–2 minutes.

  • Roll your spine back down to the floor to release.

Wide-Angle Seated Forward Bend (Upavistha Konasana)

  • While seated, open your legs as wide as you comfortably can. Make sure your toes are pointed toward the sky — if they’re pointing out, move your legs a bit closer together.

  • Extend arms overhead.

  • Fold forward from your hips and walk hands toward feet.

  • Hold for 1–2 minutes.

Pigeon Pose (Kapotasana)

  • From down dog, sweep left shin toward the front of the mat.

  • left knee toward left wrist and left ankle toward rgwrist. (If right hip is elevated, set a rolled blanket or firm pillow underneath it.)

  • Crawl hands forward until head is on the ground (or prop head up with soft blocks or blankets), and breathe here for 10 deep breaths.

  • Repeat on left side.


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