Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!

{"slug":"yoga-for-flexibility-poses","recentPosts":[{"id":"cldebisqj8am10bk2riasiyyy","slug":"self-love-yoga-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Self Love Yoga & Meditation Event: Empower Yourself This Valentine’s Day","subTitle":null,"seoTitle":null,"seoDescription":"Empower yourself this Valentine's Day with our Self Love Yoga & Meditation Event. Find inner peace and self-acceptance through yoga and meditation practices","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-27T09:24:55.671424+00:00","coverUrl":"rvpz4az7wyk8pdo4fvyg.png","content":{"text":"Announcing our free Self Love Event February 13-14!\\n\n\\nEmbrace yourself and practice self love this Valentine’s Day and every day with the help of MyYogaTeacher’s expert yoga teachers.\\n\\nYoga has been a powerful tool for self-improvement and personal growth for centuries, and self-love yoga is no exception. Unfortunately, many of us struggle with self-doubt, self-criticism, and negative self-talk. Self-love yoga can help to change that by promoting self-acceptance and self-compassion.\\nThis special yoga and meditation event\\n focuses on building self-acceptance, self-worth, and self-compassion through a combination of physical postures, breathing techniques, and mindfulness practices.\\nSelf-love is the foundation of all healthy relationships, including the relationship with ourselves. Without self-love, we cannot truly love and accept others!\\n\n\\n\\nHow to join the Yoga for Self Love Event:\\n\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\\n\\n\\nNurturing Relationships Through Self Love \\n\\nMonday, February 13 at 5 pm PST/ 8 pm EST\\n\n\\nSelf love isn’t selfish! It’s critical to creating deeper, more meaningful relationships and becoming the best version of yourself you can be! Join us in this discussion based self love class with a guided meditation and walk away prioritizing your health and happiness!\\n\n\\n\\nEmbrace Yourself: Balancing the Heart Chakra\\n\\nTuesday, February 14 at 5 pm PST/ 8 pm EST\\n\\nReady to love yourself (and others) more and better? Need more compassion and kindness in your life? Join this yoga for self-love class designed to open your heart chakra and help you walk away feeling empowered to have more meaningful relationships and showing more love\n\\nThis special event will offer a unique opportunity to nurture yourself and discover the power of self-love.  Don't miss out on this transformative experience. Sign up today and awaken your inner strength and self-love.\\nAnd don’t forget to check out other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\n\\nWelcome to MyYogaTeacher’s Self Love Event!\\nSee you soon!\\n"},"category":["myYogaTeacher"]},{"id":"clczdmysytyzn0ak616x0ikhn","slug":"yoga-for-fitness-event","author":null,"title":"Join the Yoga Movement: Free MyYogaTeacher Yoga for Fitness Event for Everyone!","subTitle":null,"seoTitle":null,"seoDescription":"Join MyYogaTeacher's new free Yoga for Fitness Event starting soon and get fit faster with yoga!","readTime":null,"excerpt":null,"tags":["Fitness","HathaYoga","Ashtanga","Yoga","Vinyasa","Hatha"],"createdAt":"2023-01-16T22:27:36.746406+00:00","coverUrl":"fegu2jin0qfhgaefpml6.png","content":{"text":"Are you ready to get fit, flexible, and unleash your inner radiance?! Don’t miss our 3-day FREE Yoga for Fitness Event January 29-31!\\nYoga is a great way to improve your flexibility, strength, and balance, as well as reducing stress and promoting relaxation. This event will feature a variety of yoga styles and levels to suit everyone from beginners to experienced yogis.\\nOur authentic, expert yoga instructors from India will guide you each day through sessions focused on improving your physical fitness and overall well-being. Plus, the even is completely free, so there’s no excuse not to come give it a try!\\nHow to join the Yoga for Fitness Event:\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\nDiscover all the best ways yoga can help you get fit fast. So you can live your life to the fullest and move with more ease.\\nWe've put together an entire schedule of yoga for fitness classes dedicated to helping you relax and sleep better.\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\\n\\n Hatha Yoga for Physical Fitness with Ankit\\n\\nSunday, January 29 at 6:00 am PST/ 9:00 am EST\\n\\n\\nHatha yoga is focused on the physical practice of yoga and is perfect for helping you build strength, get fit, and improve flexibility. Bonus? You’ll feel more relaxed and rejuvenated after this hatha yoga class! Join us for asanas, Sun Salutations, and other strength building poses!\\n\\nFind Fitness in Flow: Vinyasa Yoga with Monica\\n\\nMonday,  January 30 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nReady to get fit while finding your flow? The fluid movement of this challenging vinyasa yoga class is perfect for building up a sweat, improving flexibility, and building strength, making it a perfect class for overall fitness! Join us!\\n\\nAshtanga Yoga for Increased Fitness with Sujit\\n\\nMonday, January 31 at 5:00 pm PST/ 8:00 pm EST\\n\\n\\nDo you like structure in your yoga class? Need a workout focused on building strength through muscle training? This is for you! Join the ashtanga yoga class designed to help you get fitter and stronger faster!\\nWhether you're looking to improve your physical fitness, reduce stress, or simply try something new, our free yoga for fitness event is the perfect opportunity. So come and join us, and discover the many benefits of yoga for yourself!\\nExperience getting fit in a way that works for you and \\nwith\\n you! We’re here to support you on your journey now \\nand\\n when the event is over!\\nSo join us for this free event! And don’t forget to check out other fitness related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n\\n\\nShweta Jain\\n\\n\\n\\n\\nMonica Agarwal\\n\\n\\n\\n\\nArchana\\n \\n\\n\\n\\n\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\nWelcome to MyYogaTeacher’s Yoga for Fitness Event!\\nSee you soon!\\n"},"category":[]},{"id":"clct2nkfx04xw0bk3fr4lrcjp","slug":"yoga-poses-for-osteoporosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Osteoporosis: Maintaining Bone Health","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can prevent and in some cases reverse osteoporosis and osteopenia by stretching and strengthening muscle tissue to rebuild and maintain bone density.","readTime":null,"excerpt":"Learn how to prevent osteoporosis with a few simple yoga poses.","tags":[],"createdAt":"2023-01-12T12:33:31.959847+00:00","coverUrl":"pmkhkhuxo5s9dq2qkevm.jpg","content":{"text":"Preventing and Reversing Osteoporosis with Yoga\\n\n\\nIf you suffer from the painful symptoms of osteoporosis, or if you are at risk of developing this limiting disease, there is help (and health) in starting your own regular yoga routine. In fact, doctors are now prescribing yoga as treatment and prevention for osteoporosis and osteopenia, making it an important part of maintaining physical health and wellness throughout your 50s and 60s — and beyond.\\n\\nOsteoporosis and osteopenia are conditions that commonly emerge throughout our later years, and if left untreated they can affect your mobility, bone density, and even your ability to remain self-sufficient. These conditions cause bones to be come weak and brittle, and over time more vulnerable to fractures and even breakage. \\n\\nBut a recent\\n \\n2016 study\\n discovered that yoga can be used in conjunction with other treatments to prevent the loss of bone density and in some cases reverse early onset of osteoporosis. Plus, as an added benefit, yoga is also a low-cost and low-risk treatment option, meaning there is little to lose by giving it a try.\\n\\nHow Yoga Can Treat Osteoporosis\\nThe process by which yoga treats and prevents osteoporosis is simple — through stretching and strengthening your muscle tissue you can build bone density and prevent fractures. Yoga postures exert subtle force upon your bones, prompting them to build up density and become stronger.\\n\\nYoga also improves your balance, which can help prevent falls — which may result in fractures or breakage. Along with building strength and flexibility, yoga also increases your mobility, endurance, and energy levels, helping you stay active no matter your age.\\n\\nIt should be noted that yoga may not cure osteoporosis on its own, and for some advanced cases it may not be effective in reversing this disease. Results vary on an individual basis, depending on your age, bone density, and other factors such as weight and co-existing conditions\\n\\nPracticing Yoga for Osteoporosis\\nIf you’re thinking of starting your own yoga regimen to prevent or reverse osteoporosis, there are a few things you should know. It’s important to first consult your doctor before practicing yoga for osteoporosis or osteopenia, to find out if there are any specific precautions you should be taking and whether or not it’s a safe activity for you. \n\\nPatients with advanced osteoporosis who have suffered fractures, breaks, or acute bone loss may need to avoid practicing yoga. If you’ve recently undergone surgery or if you’re still healing from an injury, you should wait until you’ve fully recovered before getting started.\n\\nMost importantly, you should take care to listen to your body when practicing yoga for osteoporosis. If a particular yoga pose causes pain or strain on your bones or joints, stop for a moment and take a break. Or, try using a modification like a bolster, block, or yoga blanket if applicable.\\n\\nIn their 2016 study, scientists found that the best results for using yoga as treatment for osteoporosis came from regular practice. Try performing yoga poses at least 3-4 times per week, or daily if you can. The more regularly you practice, the more bone density you’ll build, and the more strength and balance you’ll develop in your body.\\n\\n8 Yoga Poses for Osteoporosis:\\nIf you’ve been cleared by your doctor to practice yoga and you’re ready to get started, there are some simple yoga poses you can do at home to help prevent osteoporosis. You can also try taking a yoga class specifically designed for patients with osteoporosis. Here at\\n \\nMyYogaTeacher\\n, certified instructors can help you stay safe and injury free while giving you the independence to practice yoga in the comfort of your home.\\nReady to get started? \\nFollow the steps below to begin your own personal yoga journey.\\n\\n1. Mountain Pose (Tadasana)\\n\\nThe foundation of all balance poses, Mountain pose helps you find stability and improve your posture.\\nStart by standing at the front of your mat. Keep your feet hip distance apart, and you can rest your arms at your sides or bring your hands together in prayer formation. Inhale and feel your chest opening and your collar bones widening as you focus on balancing your weight proportionally on both of your feet. Gaze straight forward and maintain this pose for 1-2 minutes.\\n \\n2. Tree Pose (Vrksasana)\\n\\nFrom Mountain pose, you’ll begin to transition into Tree pose to further improve your balance and stability.\\nBring your awareness to your left foot and firmly ground it into the mat. Begin to shift your body weight to your left foot, while gently lifting your right foot. Depending on your ability to balance, you can place the sole of your right foot on your left calf or thigh. As you do this, be sure to keep your pelvis aligned, your spine straight, and your gaze focused forward. Give yourself a moment to steady yourself, and then, if you feel comfortable, press your hands together in prayer formation. Hold for 5-6 deep breaths and repeat on the other side, then return to Mountain pose.\\n \\n3. Warrior II Pose (Virabhadrasana 2)\\n\\nThis standing pose also improves your balance and builds strength in your legs and core. If you have trouble balancing and wish to modify this pose, try practicing it next to a wall or with a chair.\\nMove to the back portion of your mat and step your right foot forward. Your right toes should be pointed forward and your left (back) foot should be kept parallel with your mat. Bend your right knee at 90 degrees, taking care not to overextend. Your right knee should not move forward past your toes. With your hips evenly squared, stretch your arms out to both sides, so that your right arm extended out in front of you and your left arm behind you. Open your chest and focus on activating your legs so that you are grounded into your mat. Hold this pose for 5-6 breaths and repeat on the other side.\\n \\n4. Triangle Pose (Trikonasana)\\n\\nThis pose also requires strength and balance, and can be modified by performing it next to a wall. You can also place a block next to your front foot for easier hand positioning. \\nJust like with Warrior II, step your right foot forward for Triangle pose, keeping your left (back) foot parallel with your mat. Inhale and stretch out both your arms the same as in Warrior II, but keep your right leg straight with a slight, soft bend in your knee. As you exhale, hinge at your hip  and bend forward, placing your right fingertips on the floor, or you can place your hand on the block positioned next to your right foot. Turn your upper body and reach your left hand toward the ceiling, and either turn your head to gaze up at your hand, or keep your eyes focused straight ahead. Hold for 3-5 breaths and repeat on the other side.\\n \\n5. Cat-Cow Pose (Chakravakasana)\\n\\nThis pose is excellent for increasing mobility in your spine and hips.\\nMove to a tabletop position on your mat, with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. Feel the stretch in your chest and abdomen. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n \\n6. Locust Pose (Shalabhasana)\\n\\nLike Cat-Cow, Locust improves your spinal mobility with a soft backbend, but in this pose you will also be working your core muscles, glutes, and shoulders.\\nFrom Cat-Cow, lower yourself onto the mat so that you are lying face down on your stomach with your legs extended straight and your arms at your sides. On your inhale, strengthen your core and lift your head, legs and arms at the same time, balancing your body on your lower abdomen, pelvis and upper legs. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths, and then relax back onto your mat.\\n \\n7. Child’s Pose (Balasana)\\n\\nAfter the strengthening work of Locust pose, give your body a rest with Child’s pose\\nAfter Locust you’ve likely returned to lying face down on your mat. Press your palms and knees into the floor as if you were rising back into tabletop position, but this time bring your hips back so that your buttocks are resting on your heels, and your big toes are touching each other. Extend your arms forward so that your palms are resting on the mat in front of you, and bring your forehead to the mat. Breathe gently and allow your body to fully sink into this pose, supported by the floor. Hold for 5-6 minutes.\\n \\n8. Corpse Pose (Savasana)\\n\\nAfter practicing the above stretching and strengthening poses, it’s important to let your body fully digest the movement by resting in Corpse pose. \\nCome to a seated position on your mat. Slowly lower your body to the floor, so that you are lying flat on your back with your legs extended straight and your arms at your sides, palms facing up. Close your eyes and bring your focus inward. Bring your awareness to your body and check in with each and every body part, noticing if you feel any tension and allowing yourself to fully relax. Soften your face, neck, and shoulders, and let yourself melt into your mat while visualizing any tension leaving your body. Rest in this post for 5-7 minutes."},"category":["pain_management"]},{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","subTitle":"Learn yoga poses that target your psoas muscle to relieve pain.","seoTitle":null,"seoDescription":"By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness\n","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest."},"category":[]},{"id":"clckc2txxldwd0ajx6v2ewnfg","slug":"everyday-selfcare-event","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Everyday Self Care Event","subTitle":null,"seoTitle":null,"seoDescription":"Daily self-care yoga event for relaxation and rejuvenation. All levels welcome. Come find your inner peace and leave feeling ready to tackle the day ahead","readTime":null,"excerpt":null,"tags":[],"createdAt":"2023-01-06T09:47:25.040388+00:00","coverUrl":"sqksdkhom5g0uivl5z2l.png","content":{"text":"Ready to make time and take time for YOU in the New Year? This 2-day event on January 16-17 makes it easier than ever to start and keep a self care routine going.\\nAnd, of course, you’re invited!\\n\\nAlmost everyone is guilty of not putting themselves first most of the time. \\nBut did you know that research shows that self care reduces heart disease, stroke, and cancer? Not to mention that people who have a consistent \\nself care routine\\n are 67% more productive, 71% happier, and 64% more self-confident than those who don’t!  \\nThe impacts of a yoga for self care routine are nothing but positive. And there is nothing standing in your way of creating one with MyYogaTeacher’s free event. Imagine how much better you’ll feel and how much more productive you’d be if you just took some time for yourself everyday. Your routine doesn’t have to be time consuming. Even 30 minutes of yoga for self care may make all the difference in your life! \\nHere at MyYogaTeacher, we understand creating a self care routine may seem unobtainable at first. That’s why we created this event!\n\\nHow to join the Yoga for Everyday Self Care Event:\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\n\\nNon-Members\\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\\n\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\n⁠\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\nMake this event the start of something wonderful for your mental, emotional, and physical health! So you, too, can be happier, more self-confident, and more productive!\n\\nWe've put together a schedule of yoga sessions designed specifically to get you started on your self care journey.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nYoga Breathwork: Relaxation and Self Care with Archana\\n\\nTuesday, January 17 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you make time for selfcare? Meditation and yogic breathing are excellent forms of selfcare that you can do almost anywhere or any time! Join us for this relaxing class focused on breathing, meditation, and gentle stretching. Discover how easy it is to take time for you!\\n\n\\n\\nYoga for Self Care: An Everyday Practice with Archana\\n\\nMonday, January 16 at 5:30 pm PST/ 8:30 pm EST\\n\n\\nDo you struggle to make time for self-care? You’re not alone! This beautiful yoga session is designed to help you learn asanas and stretches that you can do every day specifically as a self-care practice. Join us for self-care through yoga!\\n\n⁠\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. And so you can be less stressed, more productive, and more \\npresent\\n.\\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you start and maintain a consistent self care routine. We’re here to support you on your journey now \\nand\\n when the event is over!\n\\nSo join us for this free event! And don’t forget to check other yoga classes MyYogaTeacher offers as a part of your membership or free trial! Many are perfect for continuing your self care routine long after this event is over. Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\\n\\n- Ankit Bhatnagari\\n- Abhishek Bodhi\\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Everyday Self Care Event!\\nSee you soon!\\n"},"category":["yoga"]}],"randomPosts":[{"id":"clahx0kljirzv0bk1a4fmr1yv","slug":"emotional-balance-event-nov-22","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Announcing MyYogaTeacher’s Free Yoga for Better Emotional Balance Event!","createdAt":"2022-11-15T07:50:48.385527+00:00","coverUrl":"zyubmhxsf7ykjydltby4.png","content":{"text":"Do you ride a rollercoaster of uncontrollable emotions? Struggle with managing them in a healthy way? Join the three-day yoga event created with you in mind from November 18-20!\n⁠\\nHolistically manage your emotions for a healthier, happier life!\\n\\nBeing on a rollercoaster of emotions is not fun. Ups and downs are normal, but not having balance or being able to control them can impact all other areas of your life. Millions of people worldwide struggle to manage their emotions daily. \n\\nThe impacts of living life on an emotional rollercoaster are connected to anxiety, depression, and even physical diseases, such as diabetes, stroke, hypertension, obesity, and even heart disease. How much better would your life be if you feel capable of managing your emotions? How would you interact with other people in your life better? How would you respond to stressful situations? \n\\nHere at \\nMyYogaTeacher\\n, we understand emotions and the need to handle them in healthy ways. That’s why we created this event!\\n\n\\nHow to join the Yoga for Better Emotional Balance Event:\\n\\nMembers\\nJust click the links below to one or all of the classes you’d like to attend and register as you would any other group class! Simple as that.\\n\\nNon-Members\\n\n\\nClick this link to sign up for your free two week trial\\n to get access to this incredible event! No credit card required.\n⁠\n\\nAre you a nonmember who signed up for a trial in the past but it’s lapsed?\\nIf you’re not a member but signed up for a free-trial in the past, and it has expired, just reach out to \\ncare@myyogateacher.com\\n to let us know!  We'll reset your trial and give you full access to the event.\\n\n\\n[NEW!] Referred friends & family:\n\\nDid you \\nrefer a friend or family member to MyYogaTeacher?\\n We’re so grateful for you!\\nYour family or friend should create a free account (they’ll get 2-weeks of access plus three complimentary 1-on-1 sessions). And if they sign up for membership, you both get $100 off MyYogaTeacher Credit.\n\n\\nDiscover all the best ways yoga and meditation help you have emotional balance. So you can live your life to the fullest, even during times of stress.\\n\n\\nWe've put together an entire schedule of relaxation classes dedicated to helping you relax and sleep better.\\n\\nCheck out the educational, inspiring, and exciting event classes and expert yoga instructors making this event happen!\\n(Click the class links to register for any or all of these amazing sessions!)\n\\n\\nEmotional Wellbeing with Yin Yoga with Annelise\\n\\nFriday, November 18 from 4:30 pm PST/ 7:30 pm EST\\n\\n⁠\\nClick here to find out more or book this session\\n\\n\\n\\n\\nJoin this 90-minute yin yoga session designed to help you sit with and work through your emotions as they arise. You’ll move through asanas from the five elements and learn how yin yoga helps release stuck emotions. \n⁠\n\\n\\nFeel Lighter: Pranayama and Asanas for Emotional Health with Shikha\\n\\nSaturday, November 19 from 5:00 pm PST/ 8:00 pm EST\\n\\nClick here to find out more or book this session\\n\\n\\n\\n\\nYoga has a deep and transformational impact on emotional health. Reduce stress, feel lighter, and build foundational awareness of the mind and body breath connection in this class designed to improve your overall emotional wellbeing.\n⁠\n\\n\\nPranayama and Meditation for Your Heart Chakra with Swati\\n\\nSunday, November 20 from 5:00 pm PST/ 8:00 pm EST\\n\\n⁠Click here to find out more or book this session\\n\\n\\n\\n\n\\nDon’t let your emotions make you sick! Indulge in a color activity, guided meditation, and heart chakra cleansing in this beautiful class designed to help you release unwanted energy, find emotional balance, and lower your risk of disease.\\n\\nSome emotions and the inability to manage them come from chemical imbalances in the body and may need to be managed with medication and/or therapy. Yoga is an excellent addition to those! And if you don’t need medication or therapy, this course will help you too. Because everyone can stand to learn tools and techniques that make their life better, right?\\n\\nWe offer these events so you have the tools and guidance to live in harmony with your inner self, outer self, and the world. So you can move in the world with peace and good health. \\n\\nExperience the peace that comes from yoga and explore all the tools our expert yoga instructors offer to help you jump off the rollercoaster of emotions, even when life is stressful or chaotic. We’re here to support you on your journey now \\nand\\n when the event is over!\\n\\nSo join us for this free event! And don’t forget to check out other emotional balance-related yoga classes MyYogaTeacher offers as a part of your membership or free trial! Or reach out to the yoga instructors below offering 1-on-1 sessions to address specific issues!\n\n\\n\\nAnnelise Piers\\n\\n\\nShika Sood\\n\\n\\nSwati Dalvi\\n\\n\\nAbhishek Bodhi\\n\\n\\nPreeti Goswami\\n\\n\\nRohan Shroff\\n\\n\n\\nAnd remember: If you’re a nonmember who’s two-week free trial has ended, reach out to \\ncare@myyogateacher.com\\n to have your trial reset so you can easily sign up for these awesome classes!\\n\\nWelcome to MyYogaTeacher’s Yoga for Better Emotional Balance Event!\\nSee you soon!\\n"}},{"id":"cl6eo45ac0km10bjx9w1bqkh6","slug":"welcome-dr-savitha-kootil","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Dr Savitha Kootil - advisory board member of MyYogaTeacher","createdAt":"2022-08-04T06:39:30.753885+00:00","coverUrl":"omiasndmkn41wbtvzoij.png","content":{"text":"Dr. Savitha Elam-Kootil is an advisory board member at MyYogaTeacher, and she practices internal medicine at Kaiser Permanente where she specializes in primary care, chronic disease management, and elder care. She is also a lead physician for depression care management – a primary care initiative to improve patient health. \\nRaised in Southern India, Dr. Elam-Kootil developed an awareness of yoga early on in her life. After moving to the United States, she began to see a need for the transformative effects of yoga to improve her patients’ mental and physical health. \\nHaving witnessed the benefits of yoga, Dr. Elam-Kootil regularly recommends it to her patients to help with a wide range of issues, including hypertension, diabetes, obesity, sleep apnea, insomnia, depression, anxiety, chronic low back pain, and chronic addictions.\\n“I tell patients that yoga is not just a physical practice with difficult poses, but also a mental practice that can help with breathing, posture, and feeling better emotionally,” says Dr. Elam-Kootil, who takes a holistic approach towards health.\\nEducation\\n- J.L.N. Medical College\\n- Belgaum, Karnataka, India\\n- Internship at the University of South Carolina Richland Memorial Hospital\\n- Residency at the Atlanta Medical Center\\nProfessional Accomplishments\\n- Board certified in internal medicine by the American Board of Internal Medicine\\n- Recipient of Kaiser Permanente’s Golden Stethoscope award\\n- Board certified in sleep medicine by the American Society of Sleep Medicine\\n- Clinical hypertension specialist certified by by the American Society of Hypertension.\\nCurrent Practice\\n- Internist at Kaiser Permanente Georgia\\n"}},{"id":"ckpsoqqxsavgq0c22yl3nbzlw","slug":"types-of-yoga-breath","author":{"name":"Bharath","teacherMytSlug":null,"pictureUrl":null},"title":"9 Types of Yogic Breathing Exercises and When to Use Them","createdAt":"2021-06-11T18:50:52.169324+00:00","coverUrl":"iw8hvubtyzsebykywef1.jpg","content":{"text":"Don’t you hate it when you’re in a tizzy about something – maybe crying or angry – and someone tells you to “just breathe?”\\n\\nIt’s the worst, right?\\n\\nYou’re all I AM BREATHING! And they’re all “not really.”\\n\\nThe truth is, even though you may be upset at whoever is giving you the very common suggestion to stop freaking out and take a breath, they’re right.\\n\\nIn yoga, breath is your life force. It’s what keeps you grounded, calm, clear headed. It’s what helps you make better decisions in all sorts of situations. Yogic breathing exercises are not like any other type of breathing. \\n\\nFor thousands of years, yoga breathing techniques that we are familiar with are scientifically proven to:\\n\\nImprove blood pressure\\nReduce symptoms of anxiety and depression\\nRestore energy levels\\nReduce pain\\nRelax muscles\\nLower stress-induced cortisol levels\\n\\nAs a yoga teacher, I am constantly integrating different forms of yoga breathing techniques into my practices. It helps my students have more harmony and peace in their lives as well as better focus and mental clarity.\\n\\n[CTA-BREATH]\\n\\nIn the meantime here are the different types of yoga breathing exercises names you should be familiar with:\\n\\n\\n1. Nadi Shodhana or Alternate Nostril Breathing\\n\\nThis type of breathing brings almost immediate relief to those who are suffering from anxiety, panic attacks, or when you’re feeling agitated.\\n\\nIt helps slow your heartbeat, lower your blood pressure, and calms down the central nervous system. Alternate \\nnostril breathing\\n is a good practice for general well being as well. And the more you practice, the easier it will be to use this type of yogic breath during times of stress.\\n\\n2. Ujjayi or Ocean’s Breath\\n\\nOcean’s Breath is the most common form in yoga for breathing practices.\\n\\nThis yoga breathing techniques has been shown to improve the quality of life in cancer patients, patients who suffer from severe depressive issues, and has even been shown in a few studies to help people who suffer from hypothyroidism by improving pulmonary function.\\n\\nIn yoga, breath is even more important than the actual poses. Here are some other names Ocean’s Breath may go by:\\n\\nVictorious breathing\\nSnake breathing\\nWhispering breath\\nSnoring breath\\n\\nWe practice ujjayi breathing in almost every one of the classes I offer on \\nMyYogaTeacher\\n!\\n\\n3. Shitali pranayama or cooling breath\\n\\nThis type of breathing is most effective in the warmer months when your body may need a little help cooling down.\\n\\nCooling breath, also known as “Taco Breath” after the curled tongue used to move the air, is known to:\\n\\nQuelch thirst and hunger\\nImprove bad breath\\nReduce fatigue\\nReduce fevers\\nImprove high blood pressure\\n\\nWhen done properly, this yoga breathing types exercise directs heat away from the head, neck, and digestive system to help cool the body.\\n\\n4. Sitkari pranayama or hissing breath\\n\\nThis type of yoga breath is another variation of cooling breath \\nmeditation\\n. The only difference is shitali pranayama is performed through a rolled tongue stuck out of the mouth, and sitkari pranayama is performed through clenched teeth.\\n\\nDuring hissing breath, do not clench your teeth so tightly that it hurts your teeth or jaws. Teeth should be only just clenched. \\n\\nHissing breath is also another cooling breath and can be done in the heat of the day or any time when the body needs to be cooled down. It also reduces anxiety, anger, agitation, and calms the mind.\\n\\n5. Brahmari or humming breath\\n\\nThe name of this breath type is named after a black Indian bee.\\n\\nIf you have a hard time meditating or maintaining focus while you’re meditating, humming breath is very helpful, but it is also good to do before going to bed.\\n\\nBrahmari pranayama releases cerebral tension and helps lower blood pressure, helping to relax your central nervous systems.\\n\\nThis yoga breathing techniques should not be done lying down. Always practice this breath sitting upright. It is also contraindicated in pregnant or menstruating women, and people who suffer with extremely high blood pressure, epilepsy, chest pain, or ear infection.\\n\\n6. Bhastrika or bellows breath\\n\\nIf you’re wanting to lose weight, this type of yogic breathing might be useful to you! \\n\\nBellows breath is used to energize and awaken the body. It also may help boost digestion and increase metabolism. However, absolutely do not practice this yoga for breathing exercise if you have cardiac issues, extremely high blood pressure, or a hernia (or previous issues with hernia).\\n\\n7. Surya Bhedana or solar breath\\n\\nThe main purpose of the solar breath is to bring vital energy and life to the body, to revitalize it. This type of yogic breathing gives the sympathetic nervous system a boost and increases the efficiency of the digestive tract. \\n\\nYou will be bringing heat to the body through your inhale (on your right nostril) and cooling your body on the exhale out of your left nostril.\\n\\nThe whole digestive system is affected by this form of breathing, so it is best not to do it right after eating.\\n8. Chandra Bhedana or lunar breath\\n\\nThis yoga breath practice is just the opposite of how you perform the solar breath practice. The idea is to bring coolness to the body..\\n\\nIt is important not to do both breaths on the same day and only do twice a day, in the morning and evening.\\n\\n9. Active Yoga Breathing\\n\\nThis yoga breathing exercise will help you be more prepared to do the common Ocean’s Breath during almost any yoga practice.\\n\\nIt is the practice of breathing deeply, evenly, and consistently during physical activity, such as walking or bike riding. If walking, use 5-10 steps for your inhale and 5 to 10 steps to exhale.  Doing this helps to calm your body and give you the benefits of deep breathing while also getting exercise.\\n\\n\\nIf you’re looking to learn more about the different types of yogic breathing and their benefits, you should definitely give MyYogaTeacher a try! \\nYou can get your 2-week free trial here and check out all the different yoga teachers and what they have to offer.\\n\\n\\nFeel free to check out any of my classes as well! I offer one called\\n Breathe and Flow\\n that you just may enjoy!\\n\\nI hope to see you on the mat soon!\\n\\nNamaste.\\n"}}],"relatedPosts":[],"blogContent":{"id":"ckj8x24cw75fo0934a9ivozbm","slug":"yoga-for-flexibility-poses","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!","createdAt":"2020-12-28T18:50:02.147552+00:00","updatedAt":"2022-08-01T06:37:36.165694+00:00","coverUrl":"yoga-for-flexibility-poses-1.png","seoDescription":"Yoga isn't just for already flexible people. Learn more about using and practicing 8 poses that can help you with not just flexibility but also overall fitness!","content":{"text":"If you're feeling about as flexible as a board, yoga can help! Contrary to what some people believe, you don't have to be already flexible to get started with yoga. In fact, practicing yoga regularly can help you increase flexibility and mobility. But with thousands of poses to choose from, how do you actually practice yoga for flexibility? Keep reading... we're going to teach you some great poses!\\n\\nBefore we get to our yoga poses to increase your flexibility, let's take a minute to look at why flexibility is important and explore the connection between yoga and flexibility.\\n\\nWhy Is Flexibility Important?\\nFlexibility is a key indicator of overall good physical health. Maintaining flexibility helps us in several ways:\\n\\nOver time, we can lose flexibility for any number of reasons—stress, bad posture and movements, aging. But that doesn't mean that you just have to accept this loss of flexibility and live your life without being able to tie your shoes.\\n\\nThat's where yoga comes in. Practicing yoga for flexibility can relieve tight hamstrings, calves, hips, shoulders, and more. When you participate in a yoga class or find a \\nyoga trainer online\\n, you're on your way to increasing your flexibility and your health.\\n\\nmyYogaTeacher offers several live, online yoga classes for flexibility and strength. If you want to increase your flexibility with a live yoga class from the comfort of your own home and taught by expert yoga teachers from India, \\nregister with myYogaTeacher\\n!\\n\\nThe Connection Between Yoga And Flexibility\\nAs you probably already know, yoga is more than stretching. Asanas (poses) touch major muscle groups as well as those smaller muscles that most people don't know they even have. Yoga styles like yin and restorative are excellent for deeper, longer stretches and are also effective as yoga for stress relief. You can find a live, online yin, or restorative yoga class on \\nmyYogaTeacher\\n.\\n\\nNo matter your level of flexibility, even a short yoga practice of 10–15 minutes each day will help you increase your flexibility. There's no need to rush into advanced poses or ignore props, either. Yoga isn't about nailing a pose perfectly so you can share it with your Instagram followers. It's about learning about your body, what it needs, what it pushes against, and how you can honor it. The flexibility will come in time.\\n\\n\"How much time?\" you're probably wondering.\\n\\nIt depends.\\n\\nNot the answer anyone ever wants, but flexibility depends on a number of factors like how your joints are put together, your muscle composition, your body type, and more. But the time's going to pass anyway. Why not practice yoga for flexibility?\\n\\n8 Yoga Poses to Increase Flexibility\\nIf you're practicing yoga for flexibility, consistency is key. Doing a yoga class once a month isn't going to give you the results you want. That's why we recommend signing up for \\nmyYogaTeacher\\n where you get access to live yoga classes for a monthly fee (it’s less than the drop-in fee for most in-person classes). Hatha, Vinyasa, Yin, and Restorative yoga are the classes you'll want to check out to increase your flexibility.\\n\\nWant to get started right now? Here are 8 yoga poses you can use to increase your flexibility. Before practicing, you'll want to do a short warm-up (sun salutations are a great warm-up). When you're just starting out with yoga for flexibility, we recommend holding each pose for 5–10 slow, deep breaths. You can increase the number of breaths over time.\\n\\nShoulders\\nShoulders hold a lot of stress and tightness. The combination of extended periods of sitting and poor posture can lead to a lot of tension that decreases flexibility and range of motion. The \\nyoga poses\\n here are perfect for opening your shoulders, chest, and neck.\\n\\n1. Setu Bandha Sarvangasana (Bridge Pose)\\n\\nBridge pose is a great way to open through your chest and shoulders. You can modify this pose by not going up as high, not clasping your hands underneath you, or even adding a block under your sacrum for a supported bridge.\\n\\nTo do this pose:\\nLie down on your back and bend your knees with your feet on the floor.\\nOn the inhale, press into your heels and lift your hips upward, lengthening through your chest. Keep the knees pointing forward.\\nPress the hands into the floor or bring them underneath your back and interlace your fingers with your elbows pressed into the floor.\\n2. Bhujangasana (Cobra Pose)\\n\\nCobra pose is a small backbend that opens up the chest and improves flexibility in the shoulders.\\n\\nTo do this pose:\\nLie down on your stomach.\\nPlace your hands underneath your shoulders and press up through your hands while lifting your chest.\\nKeep your lower body grounded into the floor.\\nBack\\nLower back pain can be a result of tension, a weak core, or a number of other reasons. These poses will help you gently stretch your back and regain mobility.\\n\\n3. Marjariasana & Bitilasana (Cat-Cow Pose)\\n\\nThe cat-cow pose is technically the combination of two separate poses but they're often found together. This pose improves flexibility and mobility in the neck, shoulders, spine, and core.\\n\\nTo do this pose:\\nStart on all fours with wrists under shoulders and knees under hips. Your weight should be balanced evenly.\\nOn the inhale, let your stomach fall towards the floor as you raise your chest and chin.\\nOn the exhale, press your hands into the floor and round your spine towards the ceiling, tucking your chin into your chest.\\n4. Supta Matsyendrasana (Supine Spinal Twist)\\n\\nTwists are great for the spine! There are tons of different twisting yoga poses for flexibility but this one is perfect for relieving tightness and tension as well as improving mobility in the back.\\n\\nTo do this pose:\\nLie on your back with your knees bent and feet on the ground.\\nBring your knees to your chest, place your right hand on the outside of your left thigh.\\nDrop your legs over to the right side and use your right hand to deepen the twist as much as feels good. Be sure to keep your shoulders on the ground.\\nStretch your left arm out to the side and let your gaze fall to the left.\\nRepeat on the other side.\\nHips\\nThe hips are packed full of muscles. To get better flexibility and mobility in your hips, focus on poses that stretch the psoas, iliacus, hip flexors, quads, and glutes.\\n\\n5. \\nKapotasana\\n (Pigeon Pose)\\n\\nPigeon pose helps you deeply stretch your hip flexors as well as giving you a nice stretch across your glutes. If you have very tight hips, you can use blocks and bolsters to make yourself more comfortable.\\n\\nTo do this pose:\\nStart in Downward Facing Dog and lift your right leg into the air.\\nBring your right leg into your body center and place your foot next to your right wrist or wherever it feels right for you. Keep your right foot flexed.\\nUntuck your back toes and rest your left leg on the ground, rotated inward.\\n6. Anjaneyasana (Crescent Lunge Pose)\\n\\nCrescent lunge pose is a great pose because you can choose any number of ways to enjoy it. It's an excellent hip opener that gives you great control over how intense the stretch is.\\n\\nTo do this pose:\\nStart on your knees and bring your left leg forward, placing your left foot flat on the floor. Untuck the toes on your rear foot.\\nLift your arms overhead as you push your hips forward, sinking into your left knee.\\nSlightly arch your back and lift through your chest if that feels right for you.\\nRepeat on the other side.\\nHamstrings\\nTight hamstrings are a common complaint from those seeking out yoga for flexibility. Being tight in this area can lead to other problems like lower back pain.\\n\\n7. Paschimottanasana (Straight Legged Seated Forward Fold Pose)\\n\\nA seated forward fold is an excellent hamstring stretch. You don't have to be able to grab your feet to benefit from this stretch, either. Some people with really tight hamstrings can get a stretch from a slight lean towards the feet. You can use a yoga strap if that keeps you steady in your stretch.\\n\\nTo do this pose:\\nStart in Staff Pose with your bottom on the floor and your legs straight out in front of you.\\nLift your arms over your head and slowly fold your torso over your legs until you can reach your shins, ankles, toes, or anywhere that feels right for you and gives you a nice, not painful stretch.\\n8. Adho Mukha Svanasana (Downward-Facing Dog)\\n\\nDownward-facing dog is an excellent pose for just about everything. It's commonly used as a resting or transition pose in yoga class but it's a great stretching and strengthening pose for your entire body. And it's great for increasing the flexibility in your hamstrings.\\n\\nTo do this pose:\\nStart on all fours with your feet slightly narrower than hip distances. Your toes should be tucked and your hands lined up with your shoulders.\\nOn the inhale push your hips back and up, engaging your shoulders, legs, and core. Your weight should be evenly distributed.\\nPush through your heels to feel your hamstrings stretch. Walk your feet by bending one knee at a time.\\nWrapping Up\\nNow you know 8 yoga poses that will help you improve your flexibility. When you practice yoga for flexibility consistently, you'll notice that you not only get more flexible but you'll be stronger, healthier, and have greater peace of mind. Plus, the more you work on your flexibility, the less pain and muscle tension you'll have in your body.\\n\\nThese poses are a great starting point, but if you really want to enjoy the benefits of yoga faster, you'll definitely want to register for \\nmyYogaTeacher\\n. We offer yoga for flexibility, yoga for stress relief, and so much more. And, myYogaTeacher is more than just a bunch of pre-recorded yoga videos. With us, you get access to the finest yoga teachers from India—they really become your yoga trainer online. Join us today and get started on your journey towards flexibility.","html":"<p>If you&#39;re feeling about as flexible as a board, yoga can help! Contrary to what some people believe, you don&#39;t have to be already flexible to get started with yoga. In fact, practicing yoga regularly can help you increase flexibility and mobility. But with thousands of poses to choose from, how do you actually practice yoga for flexibility? Keep reading... we&#39;re going to teach you some great poses!</p><p></p><p>Before we get to our yoga poses to increase your flexibility, let&#39;s take a minute to look at why flexibility is important and explore the connection between yoga and flexibility.</p><p></p><h3>Why Is Flexibility Important?</h3><p>Flexibility is a key indicator of overall good physical health. Maintaining flexibility helps us in several ways:</p><img src=\"https://media.graphcms.com/output=format:png,width:800/resize=width:800,height:450/lWJ7FDKKQo6Jl3zCxM3h\" alt=\"Why Physical Flexibilty Important?\" title=\"why is flexibility important.png\" width=\"800\" height=\"450\" /><p>Over time, we can lose flexibility for any number of reasons—stress, bad posture and movements, aging. But that doesn&#39;t mean that you just have to accept this loss of flexibility and live your life without being able to tie your shoes.</p><p></p><p>That&#39;s where yoga comes in. Practicing yoga for flexibility can relieve tight hamstrings, calves, hips, shoulders, and more. When you participate in a yoga class or find a <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga trainer online</a>, you&#39;re on your way to increasing your flexibility and your health.</p><p></p><p>myYogaTeacher offers several live, online yoga classes for flexibility and strength. If you want to increase your flexibility with a live yoga class from the comfort of your own home and taught by expert yoga teachers from India, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">register with myYogaTeacher</a>!</p><p></p><h3>The Connection Between Yoga And Flexibility</h3><p>As you probably already know, yoga is more than stretching. Asanas (poses) touch major muscle groups as well as those smaller muscles that most people don&#39;t know they even have. Yoga styles like yin and restorative are excellent for deeper, longer stretches and are also effective as yoga for stress relief. You can find a live, online yin, or restorative yoga class on <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a>.</p><p></p><p>No matter your level of flexibility, even a short yoga practice of 10–15 minutes each day will help you increase your flexibility. There&#39;s no need to rush into advanced poses or ignore props, either. Yoga isn&#39;t about nailing a pose perfectly so you can share it with your Instagram followers. It&#39;s about learning about your body, what it needs, what it pushes against, and how you can honor it. The flexibility will come in time.</p><p></p><p>&quot;How much time?&quot; you&#39;re probably wondering.</p><p></p><p>It depends.</p><p></p><p>Not the answer anyone ever wants, but flexibility depends on a number of factors like how your joints are put together, your muscle composition, your body type, and more. But the time&#39;s going to pass anyway. Why not practice yoga for flexibility?</p><p></p><h2>8 Yoga Poses to Increase Flexibility</h2><p>If you&#39;re practicing yoga for flexibility, consistency is key. Doing a yoga class once a month isn&#39;t going to give you the results you want. That&#39;s why we recommend signing up for <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a> where you get access to live yoga classes for a monthly fee (it’s less than the drop-in fee for most in-person classes). Hatha, Vinyasa, Yin, and Restorative yoga are the classes you&#39;ll want to check out to increase your flexibility.</p><p></p><p>Want to get started right now? Here are 8 yoga poses you can use to increase your flexibility. Before practicing, you&#39;ll want to do a short warm-up (sun salutations are a great warm-up). When you&#39;re just starting out with yoga for flexibility, we recommend holding each pose for 5–10 slow, deep breaths. You can increase the number of breaths over time.</p><p></p><h3>Shoulders</h3><p>Shoulders hold a lot of stress and tightness. The combination of extended periods of sitting and poor posture can lead to a lot of tension that decreases flexibility and range of motion. The <a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">yoga poses</a> here are perfect for opening your shoulders, chest, and neck.</p><p></p><h4>1. Setu Bandha Sarvangasana (Bridge Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/oQFlYhzfRPKpDrtAnrJ1\" alt=\"Setu Bandha Sarvangasana\" title=\"bridge pose.png\" width=\"600\" height=\"400\" /><p>Bridge pose is a great way to open through your chest and shoulders. You can modify this pose by not going up as high, not clasping your hands underneath you, or even adding a block under your sacrum for a supported bridge.</p><p></p><p>To do this pose:</p><ul><li><div>Lie down on your back and bend your knees with your feet on the floor.</div></li><li><div>On the inhale, press into your heels and lift your hips upward, lengthening through your chest. Keep the knees pointing forward.</div></li><li><div>Press the hands into the floor or bring them underneath your back and interlace your fingers with your elbows pressed into the floor.</div></li></ul><h4>2. Bhujangasana (Cobra Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/d9HatXe4RhyS8PNz0Aql\" alt=\"Bhujangasana \" title=\"cobra pose.png\" width=\"600\" height=\"400\" /><p>Cobra pose is a small backbend that opens up the chest and improves flexibility in the shoulders.</p><p></p><p>To do this pose:</p><ul><li><div>Lie down on your stomach.</div></li><li><div>Place your hands underneath your shoulders and press up through your hands while lifting your chest.</div></li><li><div>Keep your lower body grounded into the floor.</div></li></ul><h3>Back</h3><p>Lower back pain can be a result of tension, a weak core, or a number of other reasons. These poses will help you gently stretch your back and regain mobility.</p><p></p><h4>3. Marjariasana &amp; Bitilasana (Cat-Cow Pose)</h4><img src=\"https://media.graphcms.com/resize=width:500,height:667/R2vvGa6lT7hQjmjvr3wl\" alt=\"Marjariasana & Bitilasana\" title=\"cat cow.png\" width=\"500\" height=\"667\" /><p>The cat-cow pose is technically the combination of two separate poses but they&#39;re often found together. This pose improves flexibility and mobility in the neck, shoulders, spine, and core.</p><p></p><p>To do this pose:</p><ul><li><div>Start on all fours with wrists under shoulders and knees under hips. Your weight should be balanced evenly.</div></li><li><div>On the inhale, let your stomach fall towards the floor as you raise your chest and chin.</div></li><li><div>On the exhale, press your hands into the floor and round your spine towards the ceiling, tucking your chin into your chest.</div></li></ul><h4>4. Supta Matsyendrasana (Supine Spinal Twist)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/Qx588vnXT8WTU8nnIf8h\" alt=\"Supta Matsyendrasana\" title=\"supine twist.png\" width=\"600\" height=\"400\" /><p>Twists are great for the spine! There are tons of different twisting yoga poses for flexibility but this one is perfect for relieving tightness and tension as well as improving mobility in the back.</p><p></p><p>To do this pose:</p><ul><li><div>Lie on your back with your knees bent and feet on the ground.</div></li><li><div>Bring your knees to your chest, place your right hand on the outside of your left thigh.</div></li><li><div>Drop your legs over to the right side and use your right hand to deepen the twist as much as feels good. Be sure to keep your shoulders on the ground.</div></li><li><div>Stretch your left arm out to the side and let your gaze fall to the left.</div></li><li><div>Repeat on the other side.</div></li></ul><h3>Hips</h3><p>The hips are packed full of muscles. To get better flexibility and mobility in your hips, focus on poses that stretch the psoas, iliacus, hip flexors, quads, and glutes.</p><p></p><h4>5. <a title=\"https://www.myyogateacher.com/signUp\" href=\"https://www.myyogateacher.com/signUp\">Kapotasana</a> (Pigeon Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/dh3j0X58RhqUq8G2Inql\" alt=\"Kapotasana\" title=\"pigeon pose.png\" width=\"600\" height=\"400\" /><p>Pigeon pose helps you deeply stretch your hip flexors as well as giving you a nice stretch across your glutes. If you have very tight hips, you can use blocks and bolsters to make yourself more comfortable.</p><p></p><p>To do this pose:</p><ul><li><div>Start in Downward Facing Dog and lift your right leg into the air.</div></li><li><div>Bring your right leg into your body center and place your foot next to your right wrist or wherever it feels right for you. Keep your right foot flexed.</div></li><li><div>Untuck your back toes and rest your left leg on the ground, rotated inward.</div></li></ul><h4>6. Anjaneyasana (Crescent Lunge Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/eOtUk2eS6KQVsVgHkAEk\" alt=\"Anjaneyasana \" title=\"crescent lunge pose.png\" width=\"600\" height=\"400\" /><p>Crescent lunge pose is a great pose because you can choose any number of ways to enjoy it. It&#39;s an excellent hip opener that gives you great control over how intense the stretch is.</p><p></p><p>To do this pose:</p><ul><li><div>Start on your knees and bring your left leg forward, placing your left foot flat on the floor. Untuck the toes on your rear foot.</div></li><li><div>Lift your arms overhead as you push your hips forward, sinking into your left knee.</div></li><li><div>Slightly arch your back and lift through your chest if that feels right for you.</div></li><li><div>Repeat on the other side.</div></li></ul><h3>Hamstrings</h3><p>Tight hamstrings are a common complaint from those seeking out yoga for flexibility. Being tight in this area can lead to other problems like lower back pain.</p><p></p><h4>7. Paschimottanasana (Straight Legged Seated Forward Fold Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/aIcuTpRRI60JCd7ZCJtx\" alt=\"Paschimottanasana \" title=\"seated forward fold.png\" width=\"600\" height=\"400\" /><p>A seated forward fold is an excellent hamstring stretch. You don&#39;t have to be able to grab your feet to benefit from this stretch, either. Some people with really tight hamstrings can get a stretch from a slight lean towards the feet. You can use a yoga strap if that keeps you steady in your stretch.</p><p></p><p>To do this pose:</p><ul><li><div>Start in Staff Pose with your bottom on the floor and your legs straight out in front of you.</div></li><li><div>Lift your arms over your head and slowly fold your torso over your legs until you can reach your shins, ankles, toes, or anywhere that feels right for you and gives you a nice, not painful stretch.</div></li></ul><h4>8. Adho Mukha Svanasana (Downward-Facing Dog)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/6m8kQngmQcehxuVgyVYr\" alt=\"Adho Mukha Svanasana\" title=\"downward facing dog.png\" width=\"600\" height=\"400\" /><p>Downward-facing dog is an excellent pose for just about everything. It&#39;s commonly used as a resting or transition pose in yoga class but it&#39;s a great stretching and strengthening pose for your entire body. And it&#39;s great for increasing the flexibility in your hamstrings.</p><p></p><p>To do this pose:</p><ul><li><div>Start on all fours with your feet slightly narrower than hip distances. Your toes should be tucked and your hands lined up with your shoulders.</div></li><li><div>On the inhale push your hips back and up, engaging your shoulders, legs, and core. Your weight should be evenly distributed.</div></li><li><div>Push through your heels to feel your hamstrings stretch. Walk your feet by bending one knee at a time.</div></li></ul><h3>Wrapping Up</h3><p>Now you know 8 yoga poses that will help you improve your flexibility. When you practice yoga for flexibility consistently, you&#39;ll notice that you not only get more flexible but you&#39;ll be stronger, healthier, and have greater peace of mind. Plus, the more you work on your flexibility, the less pain and muscle tension you&#39;ll have in your body.</p><p></p><p>These poses are a great starting point, but if you really want to enjoy the benefits of yoga faster, you&#39;ll definitely want to register for <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a>. We offer yoga for flexibility, yoga for stress relief, and so much more. And, myYogaTeacher is more than just a bunch of pre-recorded yoga videos. With us, you get access to the finest yoga teachers from India—they really become your yoga trainer online. Join us today and get started on your journey towards flexibility.</p>"},"category":["fitness","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you&#39;re feeling about as flexible as a board, yoga can help! Contrary to what some people believe, you don&#39;t have to be already flexible to get started with yoga. In fact, practicing yoga regularly can help you increase flexibility and mobility. But with thousands of poses to choose from, how do you actually practice yoga for flexibility? Keep reading... we&#39;re going to teach you some great poses!</p><p></p><p>Before we get to our yoga poses to increase your flexibility, let&#39;s take a minute to look at why flexibility is important and explore the connection between yoga and flexibility.</p><p></p><h3>Why Is Flexibility Important?</h3><p>Flexibility is a key indicator of overall good physical health. Maintaining flexibility helps us in several ways:</p>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/output=format:png,width:800/resize=width:800,height:450/lWJ7FDKKQo6Jl3zCxM3h\" \n                alt=\"Why Physical Flexibilty Important?\"\n                title=\"Why Physical Flexibilty Important?\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:800/resize=width:800,height:450/lWJ7FDKKQo6Jl3zCxM3h\"\n                alt=\"Why Physical Flexibilty Important?\"\n                title=\"Why Physical Flexibilty Important?\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/output=format:png,width:800/resize=width:800,height:450/lWJ7FDKKQo6Jl3zCxM3h\"\n                alt=\"Why Physical Flexibilty Important?\"\n                title=\"Why Physical Flexibilty Important?\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Over time, we can lose flexibility for any number of reasons—stress, bad posture and movements, aging. But that doesn&#39;t mean that you just have to accept this loss of flexibility and live your life without being able to tie your shoes.</p><p></p><p>That&#39;s where yoga comes in. Practicing yoga for flexibility can relieve tight hamstrings, calves, hips, shoulders, and more. When you participate in a yoga class or find a <a\n            class=\"inline-cta\"\n            id=8f720f54-a463-44f6-b4cb-19207033bd54\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckj8x24cw75fo0934a9ivozbm&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!&entity_slug=yoga-for-flexibility-poses&page_or_popup=/articles/yoga-for-flexibility-poses&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"8f720f54-a463-44f6-b4cb-19207033bd54\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!\"\n            data-slug=\"yoga-for-flexibility-poses\"\n            <u>yoga trainer online</a></u>        \n            </a>, you&#39;re on your way to increasing your flexibility and your health.</p><p></p><p>myYogaTeacher offers several live, online yoga classes for flexibility and strength. If you want to increase your flexibility with a live yoga class from the comfort of your own home and taught by expert yoga teachers from India, <a\n            class=\"inline-cta\"\n            id=658178b1-8af3-4c94-8777-a13f8f1eeea1\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckj8x24cw75fo0934a9ivozbm&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!&entity_slug=yoga-for-flexibility-poses&page_or_popup=/articles/yoga-for-flexibility-poses&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"658178b1-8af3-4c94-8777-a13f8f1eeea1\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!\"\n            data-slug=\"yoga-for-flexibility-poses\"\n            <u>register with myYogaTeacher</a></u>        \n            </a>!</p><p></p><h3>The Connection Between Yoga And Flexibility</h3><p>As you probably already know, yoga is more than stretching. Asanas (poses) touch major muscle groups as well as those smaller muscles that most people don&#39;t know they even have. Yoga styles like yin and restorative are excellent for deeper, longer stretches and are also effective as yoga for stress relief. You can find a live, online yin, or restorative yoga class on <a\n            class=\"inline-cta\"\n            id=448c73bf-1f5e-43dc-a926-f49bc5710068\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckj8x24cw75fo0934a9ivozbm&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!&entity_slug=yoga-for-flexibility-poses&page_or_popup=/articles/yoga-for-flexibility-poses&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"448c73bf-1f5e-43dc-a926-f49bc5710068\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!\"\n            data-slug=\"yoga-for-flexibility-poses\"\n            <u>myYogaTeacher</a></u>        \n            </a>.</p><p></p><p>No matter your level of flexibility, even a short yoga practice of 10–15 minutes each day will help you increase your flexibility. There&#39;s no need to rush into advanced poses or ignore props, either. Yoga isn&#39;t about nailing a pose perfectly so you can share it with your Instagram followers. It&#39;s about learning about your body, what it needs, what it pushes against, and how you can honor it. The flexibility will come in time.</p><p></p><p>&quot;How much time?&quot; you&#39;re probably wondering.</p><p></p><p>It depends.</p><p></p><p>Not the answer anyone ever wants, but flexibility depends on a number of factors like how your joints are put together, your muscle composition, your body type, and more. But the time&#39;s going to pass anyway. Why not practice yoga for flexibility?</p><p></p><h2>8 Yoga Poses to Increase Flexibility</h2><p>If you&#39;re practicing yoga for flexibility, consistency is key. Doing a yoga class once a month isn&#39;t going to give you the results you want. That&#39;s why we recommend signing up for <a\n            class=\"inline-cta\"\n            id=7c9ade14-0b53-4ae4-a66f-43686efd75a3\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckj8x24cw75fo0934a9ivozbm&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!&entity_slug=yoga-for-flexibility-poses&page_or_popup=/articles/yoga-for-flexibility-poses&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"7c9ade14-0b53-4ae4-a66f-43686efd75a3\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!\"\n            data-slug=\"yoga-for-flexibility-poses\"\n            <u>myYogaTeacher</a></u>        \n            </a> where you get access to live yoga classes for a monthly fee (it’s less than the drop-in fee for most in-person classes). Hatha, Vinyasa, Yin, and Restorative yoga are the classes you&#39;ll want to check out to increase your flexibility.</p><p></p><p>Want to get started right now? Here are 8 yoga poses you can use to increase your flexibility. Before practicing, you&#39;ll want to do a short warm-up (sun salutations are a great warm-up). When you&#39;re just starting out with yoga for flexibility, we recommend holding each pose for 5–10 slow, deep breaths. You can increase the number of breaths over time.</p><p></p><h3>Shoulders</h3><p>Shoulders hold a lot of stress and tightness. The combination of extended periods of sitting and poor posture can lead to a lot of tension that decreases flexibility and range of motion. The <a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">yoga poses</a> here are perfect for opening your shoulders, chest, and neck.</p><p></p><h4>1. Setu Bandha Sarvangasana (Bridge Pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/oQFlYhzfRPKpDrtAnrJ1\" \n                alt=\"Setu Bandha Sarvangasana\"\n                title=\"Setu Bandha Sarvangasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"Setu Bandha Sarvangasana\"\n                title=\"Setu Bandha Sarvangasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/oQFlYhzfRPKpDrtAnrJ1\"\n                alt=\"Setu Bandha Sarvangasana\"\n                title=\"Setu Bandha Sarvangasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Bridge pose is a great way to open through your chest and shoulders. You can modify this pose by not going up as high, not clasping your hands underneath you, or even adding a block under your sacrum for a supported bridge.</p><p></p><p>To do this pose:</p><ul><li><div>Lie down on your back and bend your knees with your feet on the floor.</div></li><li><div>On the inhale, press into your heels and lift your hips upward, lengthening through your chest. Keep the knees pointing forward.</div></li><li><div>Press the hands into the floor or bring them underneath your back and interlace your fingers with your elbows pressed into the floor.</div></li></ul><h4>2. Bhujangasana (Cobra Pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/d9HatXe4RhyS8PNz0Aql\" \n                alt=\"Bhujangasana \"\n                title=\"Bhujangasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/d9HatXe4RhyS8PNz0Aql\"\n                alt=\"Bhujangasana \"\n                title=\"Bhujangasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/d9HatXe4RhyS8PNz0Aql\"\n                alt=\"Bhujangasana \"\n                title=\"Bhujangasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Cobra pose is a small backbend that opens up the chest and improves flexibility in the shoulders.</p><p></p><p>To do this pose:</p><ul><li><div>Lie down on your stomach.</div></li><li><div>Place your hands underneath your shoulders and press up through your hands while lifting your chest.</div></li><li><div>Keep your lower body grounded into the floor.</div></li></ul><h3>Back</h3><p>Lower back pain can be a result of tension, a weak core, or a number of other reasons. These poses will help you gently stretch your back and regain mobility.</p><p></p><h4>3. Marjariasana &amp; Bitilasana (Cat-Cow Pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:500,height:667/R2vvGa6lT7hQjmjvr3wl\" \n                alt=\"Marjariasana & Bitilasana\"\n                title=\"Marjariasana & Bitilasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:500,height:667/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Marjariasana & Bitilasana\"\n                title=\"Marjariasana & Bitilasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:500,height:667/R2vvGa6lT7hQjmjvr3wl\"\n                alt=\"Marjariasana & Bitilasana\"\n                title=\"Marjariasana & Bitilasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>The cat-cow pose is technically the combination of two separate poses but they&#39;re often found together. This pose improves flexibility and mobility in the neck, shoulders, spine, and core.</p><p></p><p>To do this pose:</p><ul><li><div>Start on all fours with wrists under shoulders and knees under hips. Your weight should be balanced evenly.</div></li><li><div>On the inhale, let your stomach fall towards the floor as you raise your chest and chin.</div></li><li><div>On the exhale, press your hands into the floor and round your spine towards the ceiling, tucking your chin into your chest.</div></li></ul><h4>4. Supta Matsyendrasana (Supine Spinal Twist)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/Qx588vnXT8WTU8nnIf8h\" \n                alt=\"Supta Matsyendrasana\"\n                title=\"Supta Matsyendrasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/Qx588vnXT8WTU8nnIf8h\"\n                alt=\"Supta Matsyendrasana\"\n                title=\"Supta Matsyendrasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/Qx588vnXT8WTU8nnIf8h\"\n                alt=\"Supta Matsyendrasana\"\n                title=\"Supta Matsyendrasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Twists are great for the spine! There are tons of different twisting yoga poses for flexibility but this one is perfect for relieving tightness and tension as well as improving mobility in the back.</p><p></p><p>To do this pose:</p><ul><li><div>Lie on your back with your knees bent and feet on the ground.</div></li><li><div>Bring your knees to your chest, place your right hand on the outside of your left thigh.</div></li><li><div>Drop your legs over to the right side and use your right hand to deepen the twist as much as feels good. Be sure to keep your shoulders on the ground.</div></li><li><div>Stretch your left arm out to the side and let your gaze fall to the left.</div></li><li><div>Repeat on the other side.</div></li></ul><h3>Hips</h3><p>The hips are packed full of muscles. To get better flexibility and mobility in your hips, focus on poses that stretch the psoas, iliacus, hip flexors, quads, and glutes.</p><p></p><h4>5. <a title=\"https://www.myyogateacher.com/signUp\" href=\"https://www.myyogateacher.com/signUp\">Kapotasana</a> (Pigeon Pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/dh3j0X58RhqUq8G2Inql\" \n                alt=\"Kapotasana\"\n                title=\"Kapotasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/dh3j0X58RhqUq8G2Inql\"\n                alt=\"Kapotasana\"\n                title=\"Kapotasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/dh3j0X58RhqUq8G2Inql\"\n                alt=\"Kapotasana\"\n                title=\"Kapotasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Pigeon pose helps you deeply stretch your hip flexors as well as giving you a nice stretch across your glutes. If you have very tight hips, you can use blocks and bolsters to make yourself more comfortable.</p><p></p><p>To do this pose:</p><ul><li><div>Start in Downward Facing Dog and lift your right leg into the air.</div></li><li><div>Bring your right leg into your body center and place your foot next to your right wrist or wherever it feels right for you. Keep your right foot flexed.</div></li><li><div>Untuck your back toes and rest your left leg on the ground, rotated inward.</div></li></ul><h4>6. Anjaneyasana (Crescent Lunge Pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/eOtUk2eS6KQVsVgHkAEk\" \n                alt=\"Anjaneyasana \"\n                title=\"Anjaneyasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/eOtUk2eS6KQVsVgHkAEk\"\n                alt=\"Anjaneyasana \"\n                title=\"Anjaneyasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/eOtUk2eS6KQVsVgHkAEk\"\n                alt=\"Anjaneyasana \"\n                title=\"Anjaneyasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Crescent lunge pose is a great pose because you can choose any number of ways to enjoy it. It&#39;s an excellent hip opener that gives you great control over how intense the stretch is.</p><p></p><p>To do this pose:</p><ul><li><div>Start on your knees and bring your left leg forward, placing your left foot flat on the floor. Untuck the toes on your rear foot.</div></li><li><div>Lift your arms overhead as you push your hips forward, sinking into your left knee.</div></li><li><div>Slightly arch your back and lift through your chest if that feels right for you.</div></li><li><div>Repeat on the other side.</div></li></ul><h3>Hamstrings</h3><p>Tight hamstrings are a common complaint from those seeking out yoga for flexibility. Being tight in this area can lead to other problems like lower back pain.</p><p></p><h4>7. Paschimottanasana (Straight Legged Seated Forward Fold Pose)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/aIcuTpRRI60JCd7ZCJtx\" \n                alt=\"Paschimottanasana \"\n                title=\"Paschimottanasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/aIcuTpRRI60JCd7ZCJtx\"\n                alt=\"Paschimottanasana \"\n                title=\"Paschimottanasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/aIcuTpRRI60JCd7ZCJtx\"\n                alt=\"Paschimottanasana \"\n                title=\"Paschimottanasana \"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>A seated forward fold is an excellent hamstring stretch. You don&#39;t have to be able to grab your feet to benefit from this stretch, either. Some people with really tight hamstrings can get a stretch from a slight lean towards the feet. You can use a yoga strap if that keeps you steady in your stretch.</p><p></p><p>To do this pose:</p><ul><li><div>Start in Staff Pose with your bottom on the floor and your legs straight out in front of you.</div></li><li><div>Lift your arms over your head and slowly fold your torso over your legs until you can reach your shins, ankles, toes, or anywhere that feels right for you and gives you a nice, not painful stretch.</div></li></ul><h4>8. Adho Mukha Svanasana (Downward-Facing Dog)</h4>\n            <picture>\n              <source \n                type=\"image/webp\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:webp/compress/resize=width:600,height:400/6m8kQngmQcehxuVgyVYr\" \n                alt=\"Adho Mukha Svanasana\"\n                title=\"Adho Mukha Svanasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <source \n                type=\"image/jpg\"\n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/6m8kQngmQcehxuVgyVYr\"\n                alt=\"Adho Mukha Svanasana\"\n                title=\"Adho Mukha Svanasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n              <img \n                data-srcset=\"https://media.graphcms.com/resize=w:930,fit:crop/quality=value:75/output=format:jpg/resize=width:600,height:400/6m8kQngmQcehxuVgyVYr\"\n                alt=\"Adho Mukha Svanasana\"\n                title=\"Adho Mukha Svanasana\"\n                \n                \n                class=\"lazyLoadingImg\"\n              />\n          </picture>\n        <p>Downward-facing dog is an excellent pose for just about everything. It&#39;s commonly used as a resting or transition pose in yoga class but it&#39;s a great stretching and strengthening pose for your entire body. And it&#39;s great for increasing the flexibility in your hamstrings.</p><p></p><p>To do this pose:</p><ul><li><div>Start on all fours with your feet slightly narrower than hip distances. Your toes should be tucked and your hands lined up with your shoulders.</div></li><li><div>On the inhale push your hips back and up, engaging your shoulders, legs, and core. Your weight should be evenly distributed.</div></li><li><div>Push through your heels to feel your hamstrings stretch. Walk your feet by bending one knee at a time.</div></li></ul><h3>Wrapping Up</h3><p>Now you know 8 yoga poses that will help you improve your flexibility. When you practice yoga for flexibility consistently, you&#39;ll notice that you not only get more flexible but you&#39;ll be stronger, healthier, and have greater peace of mind. Plus, the more you work on your flexibility, the less pain and muscle tension you&#39;ll have in your body.</p><p></p><p>These poses are a great starting point, but if you really want to enjoy the benefits of yoga faster, you&#39;ll definitely want to register for <a\n            class=\"inline-cta\"\n            id=f936b14c-839d-41f5-94a2-87e1c3b240a5\n            href=\"/signup?utm_source=MYT__article&utm_medium=ckj8x24cw75fo0934a9ivozbm&utm_campaign=inline_cta&utm_content=CTA-INLINE&entity_name=Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!&entity_slug=yoga-for-flexibility-poses&page_or_popup=/articles/yoga-for-flexibility-poses&entity_location=hyperlink_midst_of_article&article_cta=CTA-INLINE&from_article_page=true\"\n            onclick=trigger_mixpanel_sign_up_cta(\"f936b14c-839d-41f5-94a2-87e1c3b240a5\")\n            title=\"https://www.myyogateacher.com/\" \n            data-title=\"Yoga for Flexibility: 8 Yoga Poses That Make You Bendy Fast!\"\n            data-slug=\"yoga-for-flexibility-poses\"\n            <u>myYogaTeacher</a></u>        \n            </a>. We offer yoga for flexibility, yoga for stress relief, and so much more. And, myYogaTeacher is more than just a bunch of pre-recorded yoga videos. With us, you get access to the finest yoga teachers from India—they really become your yoga trainer online. Join us today and get started on your journey towards flexibility.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"isSlugACategory":false,"searchCategory":"yoga-for-flexibility-poses","showPopUp":false,"popUpType":null,"showedPopup":false,"windowWidth":null,"ctaPath":"signup","redirectURL":"#","current_url":"https://www.myyogateacher.com/articles/yoga-for-flexibility-poses","student_details":"","facebookUrl":"","twitterUrl":"","copyUrl":"","emailUrl":"","ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. 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Learn more about using and practicing 8 poses that can help you with not just flexibility but also overall fitness!","content":{"text":"If you're feeling about as flexible as a board, yoga can help! Contrary to what some people believe, you don't have to be already flexible to get started with yoga. In fact, practicing yoga regularly can help you increase flexibility and mobility. But with thousands of poses to choose from, how do you actually practice yoga for flexibility? Keep reading... we're going to teach you some great poses!\\n\\nBefore we get to our yoga poses to increase your flexibility, let's take a minute to look at why flexibility is important and explore the connection between yoga and flexibility.\\n\\nWhy Is Flexibility Important?\\nFlexibility is a key indicator of overall good physical health. Maintaining flexibility helps us in several ways:\\n\\nOver time, we can lose flexibility for any number of reasons—stress, bad posture and movements, aging. But that doesn't mean that you just have to accept this loss of flexibility and live your life without being able to tie your shoes.\\n\\nThat's where yoga comes in. Practicing yoga for flexibility can relieve tight hamstrings, calves, hips, shoulders, and more. When you participate in a yoga class or find a \\nyoga trainer online\\n, you're on your way to increasing your flexibility and your health.\\n\\nmyYogaTeacher offers several live, online yoga classes for flexibility and strength. If you want to increase your flexibility with a live yoga class from the comfort of your own home and taught by expert yoga teachers from India, \\nregister with myYogaTeacher\\n!\\n\\nThe Connection Between Yoga And Flexibility\\nAs you probably already know, yoga is more than stretching. Asanas (poses) touch major muscle groups as well as those smaller muscles that most people don't know they even have. Yoga styles like yin and restorative are excellent for deeper, longer stretches and are also effective as yoga for stress relief. You can find a live, online yin, or restorative yoga class on \\nmyYogaTeacher\\n.\\n\\nNo matter your level of flexibility, even a short yoga practice of 10–15 minutes each day will help you increase your flexibility. There's no need to rush into advanced poses or ignore props, either. Yoga isn't about nailing a pose perfectly so you can share it with your Instagram followers. It's about learning about your body, what it needs, what it pushes against, and how you can honor it. The flexibility will come in time.\\n\\n\"How much time?\" you're probably wondering.\\n\\nIt depends.\\n\\nNot the answer anyone ever wants, but flexibility depends on a number of factors like how your joints are put together, your muscle composition, your body type, and more. But the time's going to pass anyway. Why not practice yoga for flexibility?\\n\\n8 Yoga Poses to Increase Flexibility\\nIf you're practicing yoga for flexibility, consistency is key. Doing a yoga class once a month isn't going to give you the results you want. That's why we recommend signing up for \\nmyYogaTeacher\\n where you get access to live yoga classes for a monthly fee (it’s less than the drop-in fee for most in-person classes). Hatha, Vinyasa, Yin, and Restorative yoga are the classes you'll want to check out to increase your flexibility.\\n\\nWant to get started right now? Here are 8 yoga poses you can use to increase your flexibility. Before practicing, you'll want to do a short warm-up (sun salutations are a great warm-up). When you're just starting out with yoga for flexibility, we recommend holding each pose for 5–10 slow, deep breaths. You can increase the number of breaths over time.\\n\\nShoulders\\nShoulders hold a lot of stress and tightness. The combination of extended periods of sitting and poor posture can lead to a lot of tension that decreases flexibility and range of motion. The \\nyoga poses\\n here are perfect for opening your shoulders, chest, and neck.\\n\\n1. Setu Bandha Sarvangasana (Bridge Pose)\\n\\nBridge pose is a great way to open through your chest and shoulders. You can modify this pose by not going up as high, not clasping your hands underneath you, or even adding a block under your sacrum for a supported bridge.\\n\\nTo do this pose:\\nLie down on your back and bend your knees with your feet on the floor.\\nOn the inhale, press into your heels and lift your hips upward, lengthening through your chest. Keep the knees pointing forward.\\nPress the hands into the floor or bring them underneath your back and interlace your fingers with your elbows pressed into the floor.\\n2. Bhujangasana (Cobra Pose)\\n\\nCobra pose is a small backbend that opens up the chest and improves flexibility in the shoulders.\\n\\nTo do this pose:\\nLie down on your stomach.\\nPlace your hands underneath your shoulders and press up through your hands while lifting your chest.\\nKeep your lower body grounded into the floor.\\nBack\\nLower back pain can be a result of tension, a weak core, or a number of other reasons. These poses will help you gently stretch your back and regain mobility.\\n\\n3. Marjariasana & Bitilasana (Cat-Cow Pose)\\n\\nThe cat-cow pose is technically the combination of two separate poses but they're often found together. This pose improves flexibility and mobility in the neck, shoulders, spine, and core.\\n\\nTo do this pose:\\nStart on all fours with wrists under shoulders and knees under hips. Your weight should be balanced evenly.\\nOn the inhale, let your stomach fall towards the floor as you raise your chest and chin.\\nOn the exhale, press your hands into the floor and round your spine towards the ceiling, tucking your chin into your chest.\\n4. Supta Matsyendrasana (Supine Spinal Twist)\\n\\nTwists are great for the spine! There are tons of different twisting yoga poses for flexibility but this one is perfect for relieving tightness and tension as well as improving mobility in the back.\\n\\nTo do this pose:\\nLie on your back with your knees bent and feet on the ground.\\nBring your knees to your chest, place your right hand on the outside of your left thigh.\\nDrop your legs over to the right side and use your right hand to deepen the twist as much as feels good. Be sure to keep your shoulders on the ground.\\nStretch your left arm out to the side and let your gaze fall to the left.\\nRepeat on the other side.\\nHips\\nThe hips are packed full of muscles. To get better flexibility and mobility in your hips, focus on poses that stretch the psoas, iliacus, hip flexors, quads, and glutes.\\n\\n5. \\nKapotasana\\n (Pigeon Pose)\\n\\nPigeon pose helps you deeply stretch your hip flexors as well as giving you a nice stretch across your glutes. If you have very tight hips, you can use blocks and bolsters to make yourself more comfortable.\\n\\nTo do this pose:\\nStart in Downward Facing Dog and lift your right leg into the air.\\nBring your right leg into your body center and place your foot next to your right wrist or wherever it feels right for you. Keep your right foot flexed.\\nUntuck your back toes and rest your left leg on the ground, rotated inward.\\n6. Anjaneyasana (Crescent Lunge Pose)\\n\\nCrescent lunge pose is a great pose because you can choose any number of ways to enjoy it. It's an excellent hip opener that gives you great control over how intense the stretch is.\\n\\nTo do this pose:\\nStart on your knees and bring your left leg forward, placing your left foot flat on the floor. Untuck the toes on your rear foot.\\nLift your arms overhead as you push your hips forward, sinking into your left knee.\\nSlightly arch your back and lift through your chest if that feels right for you.\\nRepeat on the other side.\\nHamstrings\\nTight hamstrings are a common complaint from those seeking out yoga for flexibility. Being tight in this area can lead to other problems like lower back pain.\\n\\n7. Paschimottanasana (Straight Legged Seated Forward Fold Pose)\\n\\nA seated forward fold is an excellent hamstring stretch. You don't have to be able to grab your feet to benefit from this stretch, either. Some people with really tight hamstrings can get a stretch from a slight lean towards the feet. You can use a yoga strap if that keeps you steady in your stretch.\\n\\nTo do this pose:\\nStart in Staff Pose with your bottom on the floor and your legs straight out in front of you.\\nLift your arms over your head and slowly fold your torso over your legs until you can reach your shins, ankles, toes, or anywhere that feels right for you and gives you a nice, not painful stretch.\\n8. Adho Mukha Svanasana (Downward-Facing Dog)\\n\\nDownward-facing dog is an excellent pose for just about everything. It's commonly used as a resting or transition pose in yoga class but it's a great stretching and strengthening pose for your entire body. And it's great for increasing the flexibility in your hamstrings.\\n\\nTo do this pose:\\nStart on all fours with your feet slightly narrower than hip distances. Your toes should be tucked and your hands lined up with your shoulders.\\nOn the inhale push your hips back and up, engaging your shoulders, legs, and core. Your weight should be evenly distributed.\\nPush through your heels to feel your hamstrings stretch. Walk your feet by bending one knee at a time.\\nWrapping Up\\nNow you know 8 yoga poses that will help you improve your flexibility. When you practice yoga for flexibility consistently, you'll notice that you not only get more flexible but you'll be stronger, healthier, and have greater peace of mind. Plus, the more you work on your flexibility, the less pain and muscle tension you'll have in your body.\\n\\nThese poses are a great starting point, but if you really want to enjoy the benefits of yoga faster, you'll definitely want to register for \\nmyYogaTeacher\\n. We offer yoga for flexibility, yoga for stress relief, and so much more. And, myYogaTeacher is more than just a bunch of pre-recorded yoga videos. With us, you get access to the finest yoga teachers from India—they really become your yoga trainer online. Join us today and get started on your journey towards flexibility.","html":"<p>If you&#39;re feeling about as flexible as a board, yoga can help! Contrary to what some people believe, you don&#39;t have to be already flexible to get started with yoga. In fact, practicing yoga regularly can help you increase flexibility and mobility. But with thousands of poses to choose from, how do you actually practice yoga for flexibility? Keep reading... we&#39;re going to teach you some great poses!</p><p></p><p>Before we get to our yoga poses to increase your flexibility, let&#39;s take a minute to look at why flexibility is important and explore the connection between yoga and flexibility.</p><p></p><h3>Why Is Flexibility Important?</h3><p>Flexibility is a key indicator of overall good physical health. Maintaining flexibility helps us in several ways:</p><img src=\"https://media.graphcms.com/output=format:png,width:800/resize=width:800,height:450/lWJ7FDKKQo6Jl3zCxM3h\" alt=\"Why Physical Flexibilty Important?\" title=\"why is flexibility important.png\" width=\"800\" height=\"450\" /><p>Over time, we can lose flexibility for any number of reasons—stress, bad posture and movements, aging. But that doesn&#39;t mean that you just have to accept this loss of flexibility and live your life without being able to tie your shoes.</p><p></p><p>That&#39;s where yoga comes in. Practicing yoga for flexibility can relieve tight hamstrings, calves, hips, shoulders, and more. When you participate in a yoga class or find a <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">yoga trainer online</a>, you&#39;re on your way to increasing your flexibility and your health.</p><p></p><p>myYogaTeacher offers several live, online yoga classes for flexibility and strength. If you want to increase your flexibility with a live yoga class from the comfort of your own home and taught by expert yoga teachers from India, <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">register with myYogaTeacher</a>!</p><p></p><h3>The Connection Between Yoga And Flexibility</h3><p>As you probably already know, yoga is more than stretching. Asanas (poses) touch major muscle groups as well as those smaller muscles that most people don&#39;t know they even have. Yoga styles like yin and restorative are excellent for deeper, longer stretches and are also effective as yoga for stress relief. You can find a live, online yin, or restorative yoga class on <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a>.</p><p></p><p>No matter your level of flexibility, even a short yoga practice of 10–15 minutes each day will help you increase your flexibility. There&#39;s no need to rush into advanced poses or ignore props, either. Yoga isn&#39;t about nailing a pose perfectly so you can share it with your Instagram followers. It&#39;s about learning about your body, what it needs, what it pushes against, and how you can honor it. The flexibility will come in time.</p><p></p><p>&quot;How much time?&quot; you&#39;re probably wondering.</p><p></p><p>It depends.</p><p></p><p>Not the answer anyone ever wants, but flexibility depends on a number of factors like how your joints are put together, your muscle composition, your body type, and more. But the time&#39;s going to pass anyway. Why not practice yoga for flexibility?</p><p></p><h2>8 Yoga Poses to Increase Flexibility</h2><p>If you&#39;re practicing yoga for flexibility, consistency is key. Doing a yoga class once a month isn&#39;t going to give you the results you want. That&#39;s why we recommend signing up for <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a> where you get access to live yoga classes for a monthly fee (it’s less than the drop-in fee for most in-person classes). Hatha, Vinyasa, Yin, and Restorative yoga are the classes you&#39;ll want to check out to increase your flexibility.</p><p></p><p>Want to get started right now? Here are 8 yoga poses you can use to increase your flexibility. Before practicing, you&#39;ll want to do a short warm-up (sun salutations are a great warm-up). When you&#39;re just starting out with yoga for flexibility, we recommend holding each pose for 5–10 slow, deep breaths. You can increase the number of breaths over time.</p><p></p><h3>Shoulders</h3><p>Shoulders hold a lot of stress and tightness. The combination of extended periods of sitting and poor posture can lead to a lot of tension that decreases flexibility and range of motion. The <a title=\"https://www.myyogateacher.com/articles/\" href=\"https://www.myyogateacher.com/articles/\">yoga poses</a> here are perfect for opening your shoulders, chest, and neck.</p><p></p><h4>1. Setu Bandha Sarvangasana (Bridge Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/oQFlYhzfRPKpDrtAnrJ1\" alt=\"Setu Bandha Sarvangasana\" title=\"bridge pose.png\" width=\"600\" height=\"400\" /><p>Bridge pose is a great way to open through your chest and shoulders. You can modify this pose by not going up as high, not clasping your hands underneath you, or even adding a block under your sacrum for a supported bridge.</p><p></p><p>To do this pose:</p><ul><li><div>Lie down on your back and bend your knees with your feet on the floor.</div></li><li><div>On the inhale, press into your heels and lift your hips upward, lengthening through your chest. Keep the knees pointing forward.</div></li><li><div>Press the hands into the floor or bring them underneath your back and interlace your fingers with your elbows pressed into the floor.</div></li></ul><h4>2. Bhujangasana (Cobra Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/d9HatXe4RhyS8PNz0Aql\" alt=\"Bhujangasana \" title=\"cobra pose.png\" width=\"600\" height=\"400\" /><p>Cobra pose is a small backbend that opens up the chest and improves flexibility in the shoulders.</p><p></p><p>To do this pose:</p><ul><li><div>Lie down on your stomach.</div></li><li><div>Place your hands underneath your shoulders and press up through your hands while lifting your chest.</div></li><li><div>Keep your lower body grounded into the floor.</div></li></ul><h3>Back</h3><p>Lower back pain can be a result of tension, a weak core, or a number of other reasons. These poses will help you gently stretch your back and regain mobility.</p><p></p><h4>3. Marjariasana &amp; Bitilasana (Cat-Cow Pose)</h4><img src=\"https://media.graphcms.com/resize=width:500,height:667/R2vvGa6lT7hQjmjvr3wl\" alt=\"Marjariasana & Bitilasana\" title=\"cat cow.png\" width=\"500\" height=\"667\" /><p>The cat-cow pose is technically the combination of two separate poses but they&#39;re often found together. This pose improves flexibility and mobility in the neck, shoulders, spine, and core.</p><p></p><p>To do this pose:</p><ul><li><div>Start on all fours with wrists under shoulders and knees under hips. Your weight should be balanced evenly.</div></li><li><div>On the inhale, let your stomach fall towards the floor as you raise your chest and chin.</div></li><li><div>On the exhale, press your hands into the floor and round your spine towards the ceiling, tucking your chin into your chest.</div></li></ul><h4>4. Supta Matsyendrasana (Supine Spinal Twist)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/Qx588vnXT8WTU8nnIf8h\" alt=\"Supta Matsyendrasana\" title=\"supine twist.png\" width=\"600\" height=\"400\" /><p>Twists are great for the spine! There are tons of different twisting yoga poses for flexibility but this one is perfect for relieving tightness and tension as well as improving mobility in the back.</p><p></p><p>To do this pose:</p><ul><li><div>Lie on your back with your knees bent and feet on the ground.</div></li><li><div>Bring your knees to your chest, place your right hand on the outside of your left thigh.</div></li><li><div>Drop your legs over to the right side and use your right hand to deepen the twist as much as feels good. Be sure to keep your shoulders on the ground.</div></li><li><div>Stretch your left arm out to the side and let your gaze fall to the left.</div></li><li><div>Repeat on the other side.</div></li></ul><h3>Hips</h3><p>The hips are packed full of muscles. To get better flexibility and mobility in your hips, focus on poses that stretch the psoas, iliacus, hip flexors, quads, and glutes.</p><p></p><h4>5. <a title=\"https://www.myyogateacher.com/signUp\" href=\"https://www.myyogateacher.com/signUp\">Kapotasana</a> (Pigeon Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/dh3j0X58RhqUq8G2Inql\" alt=\"Kapotasana\" title=\"pigeon pose.png\" width=\"600\" height=\"400\" /><p>Pigeon pose helps you deeply stretch your hip flexors as well as giving you a nice stretch across your glutes. If you have very tight hips, you can use blocks and bolsters to make yourself more comfortable.</p><p></p><p>To do this pose:</p><ul><li><div>Start in Downward Facing Dog and lift your right leg into the air.</div></li><li><div>Bring your right leg into your body center and place your foot next to your right wrist or wherever it feels right for you. Keep your right foot flexed.</div></li><li><div>Untuck your back toes and rest your left leg on the ground, rotated inward.</div></li></ul><h4>6. Anjaneyasana (Crescent Lunge Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/eOtUk2eS6KQVsVgHkAEk\" alt=\"Anjaneyasana \" title=\"crescent lunge pose.png\" width=\"600\" height=\"400\" /><p>Crescent lunge pose is a great pose because you can choose any number of ways to enjoy it. It&#39;s an excellent hip opener that gives you great control over how intense the stretch is.</p><p></p><p>To do this pose:</p><ul><li><div>Start on your knees and bring your left leg forward, placing your left foot flat on the floor. Untuck the toes on your rear foot.</div></li><li><div>Lift your arms overhead as you push your hips forward, sinking into your left knee.</div></li><li><div>Slightly arch your back and lift through your chest if that feels right for you.</div></li><li><div>Repeat on the other side.</div></li></ul><h3>Hamstrings</h3><p>Tight hamstrings are a common complaint from those seeking out yoga for flexibility. Being tight in this area can lead to other problems like lower back pain.</p><p></p><h4>7. Paschimottanasana (Straight Legged Seated Forward Fold Pose)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/aIcuTpRRI60JCd7ZCJtx\" alt=\"Paschimottanasana \" title=\"seated forward fold.png\" width=\"600\" height=\"400\" /><p>A seated forward fold is an excellent hamstring stretch. You don&#39;t have to be able to grab your feet to benefit from this stretch, either. Some people with really tight hamstrings can get a stretch from a slight lean towards the feet. You can use a yoga strap if that keeps you steady in your stretch.</p><p></p><p>To do this pose:</p><ul><li><div>Start in Staff Pose with your bottom on the floor and your legs straight out in front of you.</div></li><li><div>Lift your arms over your head and slowly fold your torso over your legs until you can reach your shins, ankles, toes, or anywhere that feels right for you and gives you a nice, not painful stretch.</div></li></ul><h4>8. Adho Mukha Svanasana (Downward-Facing Dog)</h4><img src=\"https://media.graphcms.com/resize=width:600,height:400/6m8kQngmQcehxuVgyVYr\" alt=\"Adho Mukha Svanasana\" title=\"downward facing dog.png\" width=\"600\" height=\"400\" /><p>Downward-facing dog is an excellent pose for just about everything. It&#39;s commonly used as a resting or transition pose in yoga class but it&#39;s a great stretching and strengthening pose for your entire body. And it&#39;s great for increasing the flexibility in your hamstrings.</p><p></p><p>To do this pose:</p><ul><li><div>Start on all fours with your feet slightly narrower than hip distances. Your toes should be tucked and your hands lined up with your shoulders.</div></li><li><div>On the inhale push your hips back and up, engaging your shoulders, legs, and core. Your weight should be evenly distributed.</div></li><li><div>Push through your heels to feel your hamstrings stretch. Walk your feet by bending one knee at a time.</div></li></ul><h3>Wrapping Up</h3><p>Now you know 8 yoga poses that will help you improve your flexibility. When you practice yoga for flexibility consistently, you&#39;ll notice that you not only get more flexible but you&#39;ll be stronger, healthier, and have greater peace of mind. Plus, the more you work on your flexibility, the less pain and muscle tension you&#39;ll have in your body.</p><p></p><p>These poses are a great starting point, but if you really want to enjoy the benefits of yoga faster, you&#39;ll definitely want to register for <a title=\"https://www.myyogateacher.com/\" href=\"https://www.myyogateacher.com/\">myYogaTeacher</a>. We offer yoga for flexibility, yoga for stress relief, and so much more. And, myYogaTeacher is more than just a bunch of pre-recorded yoga videos. With us, you get access to the finest yoga teachers from India—they really become your yoga trainer online. Join us today and get started on your journey towards flexibility.</p>"},"category":["fitness","yoga_poses"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null,"imageHyperlink":[]},"recommendations_group_class":null}