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

{"slug":"yoga-for-flexibility-poses","recentPosts":[{"id":"clgc1nu7j1uwk0birznqai3x1","slug":"10-yoga-poses-for-multiple-sclerosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses to Enhance Wellness for Multiple Sclerosis Patients","subTitle":null,"seoTitle":null,"seoDescription":"Learn about Yoga for Multiple Sclerosis and how it can help manage symptoms. Improve your quality of life with these yoga poses.","readTime":null,"excerpt":"Discover yoga for multiple sclerosis - improve your quality of life with these poses.","tags":[],"createdAt":"2023-04-11T09:12:29.35505+00:00","coverUrl":"aydrjq4doquwuaot8kt7.jpg","content":{"text":"Multiple sclerosis (MS) is a chronic autoimmune disease that affects the central nervous system. It can cause a range of symptoms, including fatigue, muscle weakness, and difficulty with balance and coordination. While there is no cure for MS, practicing yoga can help manage symptoms and improve overall health and well-being. Before starting a yoga practice, it's important to consult with a healthcare provider to ensure safety and effectiveness.\\n\\nBenefits of Yoga for Multiple Sclerosis\\nStress and Fatigue Reduction: Yoga provides a calming and relaxing effect on the body and mind, which can help ease the mental and physical stresses of MS. It can lead to a reduction in fatigue levels and promote a more peaceful state of mind.\\nImproved Balance and Coordination: MS can cause issues with balance and coordination, but yoga can help improve these areas. The practice of yoga involves movements that require balance and coordination, which can improve the function of the nervous system.\\nIncreased Flexibility and Strength: Yoga poses require the use of muscles that may not be utilized in everyday activities. Practicing yoga regularly can lead to increased flexibility and strength, which can improve overall fitness levels.\\nRespiratory Function Improvement: MS can affect respiratory function, but yoga can help improve breathing patterns. Certain yoga practices involve deep breathing exercises that can help increase lung capacity and oxygenation of the body.\\nPain Management: MS can cause pain and discomfort, but yoga can be an effective tool for managing these symptoms. The gentle movements of yoga can help relieve tension and tightness in the muscles, which can reduce pain and improve overall comfort.\\nImproved Overall Health and Well-Being: By providing a range of physical and mental benefits, yoga can improve overall health and well-being for individuals with MS. Regular practice can promote a sense of inner calm and peacefulness, which can positively impact all areas of life.\\n\\nYoga Poses for Multiple Sclerosis Symptom Management\\nSeated or chair yoga poses are ideal for individuals with limited mobility, while standing poses are suitable for those with greater mobility. Focus on poses that improve balance, coordination, and flexibility, such as:\\n\\n1.Child's Pose (Balasana): \\n\\nSit on your heels with your knees apart, and fold your torso forward, resting your forehead on the floor. Stretch your arms forward, palms facing down. Hold for 5-10 deep breaths.\\n\\n2.Cat-Cow (Marjaryasana-Bitilasana): \\n\\nStart on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale and lift your chest and tailbone towards the ceiling (Cow pose), and exhale, rounding your spine towards the ceiling (Cat pose). Repeat for 5-10 breaths.\\n\\n3.Warrior II (Virabhadrasana II): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms out to the sides, and gaze over your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n4.Tree Pose (Vrksasana): \\n\\nStand with your feet hip-distance apart, and shift your weight onto your left foot. Place your right foot on your left thigh, and balance here. Place your hands in prayer position at your heart or extend your arms overhead. Hold for 5-10 breaths and repeat on the other side.\\n\\n5.Downward-Facing Dog (Adho Mukha Svanasana): \\n\\nFrom a tabletop position, walk your hands forward and lift your hips up and back, forming an inverted V-shape with your body. Press your hands and feet into the ground and hold for 5-10 breaths.\\n\\n6.Warrior I (Virabhadrasana I): \\n\\nFrom a standing position, step your left foot back and turn it out 45 degrees. Bend your right knee, keeping it directly over your ankle. Extend your arms overhead and gaze forward. Hold for 5-10 breaths and repeat on the other side.\n\\n7.Sphinx Pose (Salamba Bhujangasana): \\n\\nLie on your stomach with your elbows under your shoulders and forearms on the ground. Press into your forearms and lift your chest up, keeping your shoulders relaxed. Hold for 5-10 breaths.\n\\n8.Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and feet hip-distance apart. Press into your feet and lift your hips up, keeping your arms and shoulders on the ground. Hold for 5-10 breaths.\\n\\n9.Triangle Pose (Trikonasana): \\n\\nFrom a standing position, step your left foot back and turn it out 90 degrees. Extend your arms out to the sides and reach forward with your right hand, placing it on your shin or a block. Gaze up at your left hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n10.Corpse Pose (Savasana): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to fully relax. Stay here for at least 5-10 minutes.\\n\\nBreathing and Meditation Practices for Yoga for Multiple Sclerosis\\nHere are some breathing and meditation practices that can be incorporated into a yoga practice for multiple sclerosis symptom management:\\n\nDeep Breathing: Sit comfortably and take deep, slow breaths through the nose, filling the lungs completely. Exhale slowly through the nose, releasing all the air. Repeat for several minutes.\\nAlternate Nostril Breathing: Sit comfortably and use the thumb to close one nostril while inhaling through the other. Then, use the ring finger to close the opposite nostril while exhaling through the first. Repeat for several minutes.\\nMindful Breathing: Focus on the sensation of the breath as it enters and leaves the body. If the mind wanders, gently bring the focus back to the breath.\\nBody Scan Meditation: Lie down or sit comfortably and bring attention to each part of the body, starting from the toes and moving up to the head. Notice any sensations or tensions and release them as you move through each part.\\n\\nConclusion\\nPracticing yoga can provide many benefits for individuals with multiple sclerosis, including reduced stress and fatigue, improved balance and coordination, and increased flexibility and strength. Incorporating yoga poses and practices into your routine can help manage symptoms and improve overall health and well-being. Remember to consult with a healthcare provider and find a qualified yoga teacher to begin a safe and effective practice."},"category":["fitness"]},{"id":"clg55sr3657wd0airoeszt66q","slug":"yoga-for-carpal-tunnel-syndrom","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Carpal Tunnel: Top 10 Yoga Poses, Benefits, FAQs","subTitle":null,"seoTitle":null,"seoDescription":"Alleviate carpal tunnel symptoms with yoga! Discover 10 poses to reduce pain and improve wrist and hand health. Learn best practices and protect yourself.","readTime":null,"excerpt":"Relieve carpal tunnel with yoga! 10 poses to manage symptoms and improve wrist and hand health.","tags":[],"createdAt":"2023-04-06T13:33:53.820514+00:00","coverUrl":"fyzezortjqar8ovbd4vf.jpg","content":{"text":"Do you ever experience pain or tingling in your hands and fingers? It could be carpal tunnel syndrome, a common condition that affects many people who use their hands and wrists frequently. Carpal tunnel syndrome is caused by the compression of the median nerve in the wrist, which can lead to discomfort, numbness, and weakness in the hand and fingers.\\nFortunately, yoga can offer a natural and effective way to manage carpal tunnel syndrome symptoms. In this article, we'll explore some yoga poses and practices that can help relieve pain and improve flexibility in the wrists and hands.\n\n\\nBenefits of Yoga for Carpal Tunnel Syndrome\\nYoga has many benefits for overall health and wellness, and it can be particularly helpful for managing carpal tunnel syndrome symptoms. Here are just a few of the benefits:\\nReducing pain:\\n Certain yoga poses can help stretch and strengthen the muscles in the wrist and hand, which can reduce pain and discomfort.\\nImproving flexibility: \\nTight muscles and tendons in the wrist and hand can exacerbate carpal tunnel syndrome symptoms, but yoga can help improve flexibility and mobility.\\nReducing stress:\\n Stress and tension in the body can contribute to carpal tunnel syndrome symptoms, but yoga can help reduce stress levels and promote relaxation.\n\\n\\nYoga Poses for Carpal Tunnel Syndrome Relief\\nYoga poses, or asanas, can be a powerful tool for managing carpal tunnel syndrome symptoms. Here are a few poses to try:\\n\n\\n1.Gomukhasana (Cow Face Pose): \\n\\nThis pose can help stretch the wrists and forearms, reducing pain and stiffness. To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor, outside your left thigh. Bring your left heel toward your right buttock. Cross your left arm over your right arm and bring your palms together. Hold for 5-10 breaths, then switch sides.\\n\n\\n2.Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs. Press your hands into the floor and lengthen through your spine. Hold for 5-10 breaths.\\n\n\\n3.Garudasana (Eagle Pose): \\n\\nThis pose can help strengthen the muscles in the hands and wrists, which can improve grip strength and reduce pain. To perform this pose, stand with your feet hip-width apart and your arms at your sides. Bring your right arm under your left arm, and bend both elbows to bring your palms together. Cross your right thigh over your left thigh. Balance on your left foot and hold for 5-10 breaths, then switch sides.\\n\n\\n4.Utthita Trikonasana (Extended Triangle Pose): \\n\\nThis pose can help stretch the wrists and forearms, promoting flexibility and reducing pain. To perform this pose, stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm forward and hinge at your hip to reach your right hand toward your right shin or the floor. Extend your left arm straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.\\n\n\\n5.Padangusthasana (Big Toe Pose): \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, improving flexibility and reducing pain. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for your big toes with your hands. Hold for 5-10 breaths.\\n\\n6.Marjariasana (Cat Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Exhale and round your spine, tucking your chin to your chest. Repeat for several breaths.\n\\n7.Bitilasana (Cow Pose): \\n\\nThis pose can help stretch and mobilize the wrists, reducing stiffness and promoting flexibility. To perform this pose, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and dropping your belly. Hold for a breath or two, then return to neutral spine.\n\\n8.Matsyasana (Fish Pose):\\n\\nThis pose can help stretch the chest and shoulders, relieving tension in the upper body and reducing carpal tunnel syndrome symptoms. To perform this pose, lie on your back with your knees bent and your feet flat on the floor. Lift your hips and slide your hands, palms down, under your buttocks. Press your forearms and elbows into the floor and lift your chest. Hold for 5-10 breaths.\\n\\n9.Baddha Konasana (Butterfly Pose):\\n \\n\\nThis pose can help stretch the inner thighs, hips, and groin, which can alleviate pressure on the wrists and hands. To perform this pose, sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your ankles or feet with your hands and gently press your knees down toward the floor. Hold for 5-10 breaths.\n\\n10\\n.\\nUttanasana (Standing Forward Bend)\\n: \\n\\nThis pose can help stretch the muscles in the hands, wrists, and arms, reducing stiffness and promoting flexibility. To perform this pose, stand with your feet hip-width apart. Inhale and lift your arms up overhead. Exhale and fold forward, reaching for the floor with your hands. Hold for 5-10 breaths. If you have difficulty reaching the floor, you can place your hands on blocks or a chair seat.\n\n\\nBreathing and Meditation Practices for Carpal Tunnel Syndrome Relief\\nIn addition to yoga poses, breathing exercises and meditation can be helpful for managing carpal tunnel syndrome symptoms. Here are a few practices to try:\\nDeep Breathing:\\n Taking slow, deep breaths can help reduce stress and tension in the body, which can contribute to carpal tunnel syndrome symptoms.\\nGuided Meditation:\\n Guided meditations can help promote relaxation and reduce stress, which can in turn reduce carpal tunnel syndrome symptoms.\\nVisualization:\\n Visualizing the body healing and repairing itself can help reduce pain and promote healing in the wrists and hands.\n\\n\\nTips for Practicing Yoga with Carpal Tunnel Syndrome\\nWhen practicing yoga with carpal tunnel syndrome, it's important to listen to your body and modify your practice as needed. Here are a few tips to keep in mind:\\nUse Props\\n: Props like blocks or straps can help make poses more accessible and comfortable.\\nModify Poses\\n: If a pose is too painful or uncomfortable, modify it or skip it altogether.\\nBe Mindful\\n: Pay attention to your body and how it feels during your practice. If a certain pose or practice is causing pain or discomfort, stop and modify or skip it.\\n\\nConclusion:\\nManaging carpal tunnel syndrome symptoms can be a challenge, but incorporating yoga into your routine can be a natural and effective way to find relief. By practicing yoga poses, breathing exercises, and meditation regularly, you can improve flexibility, reduce pain, and promote relaxation in your wrists and hands. Give it a try and see how yoga can benefit your carpal tunnel syndrome symptoms today!\n\n\\nFrequently Asked Questions about Carpal Tunnel Syndrome\\n\\nQ1. How can yoga help people with carpal tunnel syndrome?\\nAns: \\nYoga is a great way to manage carpal tunnel syndrome symptoms! Certain yoga poses can help stretch and strengthen the muscles in the wrists, hands, and arms, which can relieve pressure on the median nerve and reduce symptoms like pain, numbness, and tingling. Plus, practicing yoga can help reduce inflammation, increase flexibility, and improve circulation in the affected area.\\n\\nQ2. What yoga poses should you avoid with carpal tunnel?\\nAns:\\n If you have carpal tunnel syndrome, it's important to avoid yoga poses that put too much pressure on the wrists or require excessive bending or flexing of the hands. Poses like Chaturanga Dandasana (Four-Limbed Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog Pose), and Plank Pose can worsen carpal tunnel symptoms and should be avoided. Instead, focus on poses that gently stretch and strengthen the wrists and hands.\n\\nQ3.What are the best practices for carpal tunnel?\\nAns:\\n In addition to practicing yoga, there are several other best practices for managing carpal tunnel syndrome. These include taking frequent breaks from repetitive tasks that strain the wrists and hands, using ergonomic tools and equipment to reduce strain, maintaining good posture, and engaging in regular exercise and stretching to promote overall health and flexibility. It's important to take care of yourself both on and off the mat!\n\\nQ4.How can you protect yourself from carpal tunnel?\\nAns:\\n There are several steps you can take to protect yourself from developing carpal tunnel syndrome. Using ergonomic tools and equipment, taking frequent breaks from repetitive tasks, and maintaining good posture can all help reduce your risk. Engaging in regular exercise and stretching can also help keep your hands and wrists healthy and flexible. Remember to listen to your body and take action if you notice any symptoms of carpal tunnel syndrome, such as pain, numbness, or tingling in the hands or wrists. A healthcare provider can help diagnose and treat any issues before they become more serious."},"category":["fitness"]},{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","subTitle":null,"seoTitle":null,"seoDescription":"Yoga is an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.","readTime":null,"excerpt":"Learn about the best yoga poses for improving your mobility.\n","tags":[],"createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. 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 rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. 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\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n"},"category":[]},{"id":"clg0gw3o0ycc30ak0rlfm4ea9","slug":"yoga-for-endometriosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Endometriosis: 6 Easy Poses to Try at Home","subTitle":null,"seoTitle":null,"seoDescription":"Yoga can help ease symptoms of endometriosis, and it’s a great option for women who are looking for a low-risk, low impact way to cope with the condition.","readTime":null,"excerpt":"Learn the best yoga poses for endometriosis symptoms.\n","tags":[],"createdAt":"2023-04-03T06:45:34.990165+00:00","coverUrl":"htglzgglkwtr6is6mzmi.jpg","content":{"text":"Endometriosis is a disorder that affects about 190 million women worldwide, causing painful periods, infertility, and other severe symptoms that can significantly reduce the overall quality of their lives. While science is still working to fully understand endometriosis, right now there are a few ways in which women can manage the symptoms of this painful condition, including medication, surgery and various forms of therapy. Yoga can also help ease symptoms, and it’s a great option for women who are looking for a low-risk, low impact way to cope with endometriosis.\\nYoga helps reduce the troubling symptoms of endometriosis in a few different ways. The overall practice of yoga activates the parasympathetic nervous system, which is responsible for operating the body's relaxation and digestive responses. These responses tell your body to slow down and rest, which are crucial when it comes to reducing the pain, anxiety, and stress that comes with endometriosis.\\nYoga also enhances blood flow to your reproductive organs, which can help reduce inflammation and promote healing. Yoga poses work to stretch the muscles and tissues around your uterus and ovaries, which can help reduce the intensity and duration of menstrual cramps.  Endometriosis commonly causes intense chronic pain in the pelvis, lower back, and hips, which yoga can help alleviate through gentle stretches and movement that help open up and relax the muscles in these areas.\\nEndometriosis can also cause infertility due to scarring around the reproductive organs, but yoga can help offset this issue by increasing blood flow to the area and lowering inflammation. Yoga also works to balance your hormones by reducing cortisol and other stress hormones and regulating your menstrual cycle.\\nIn terms of mental health, yoga is one of the most effective tools in managing anxiety and depression, which are common symptoms of endometriosis. This condition can cause immense chronic pain, which typically results in emotional distress that yoga can help alleviate. Yoga sends signals to your mind and body that encourage both to relax, reducing tension, calming anxious thoughts, and improving your sense of well-being.\\n\\nWhat Types of Yoga are Best for Endometriosis?\\nThere are many different kinds of yoga, but if you’re experiencing symptoms of endometriosis you may want to stick with gentle postures like those you would perform in Hatha, Restorative, Gentle, or Yin yoga. These types of yoga focus on easy, low-impact movement, along with relaxation and stress reduction, and they typically involve some type of yogic breath work – which can also help reduce inflammation and chronic pain.\\nIf you’re considering yoga for managing your symptoms of endometriosis, there are certain precautions you should take in order to avoid making those symptoms worse. While you’re on your period, it’s important to avoid inverted postures that might interrupt or change your body’s natural flow. If a specific posture causes pain or discomfort, exit the pose immediately and take a break. It’s important to listen to your body and avoid any kind of position that doesn’t feel good. If you’re unsure about your alignment or you’d like some guidance on how to practice yoga for endometriosis, you can enroll in an online class or book a private session with one of the instructors here at \\nMyYogaTeacher\\n.\n\\n6 Easy Yoga Poses for Endometriosis\\nIf you’re experiencing the painful symptoms of endometriosis, try the gentle poses below for some relief.\\n1.Child’s Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n2. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. 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\\n3. Fixed Angle Pose\\n\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n4. Seated Forward Fold Pose\\n\\nSit in the center of your mat with your legs stretched out in front of you. Take a deep inhale and raise your arms directly over your head. As you exhale, slowly lean forward and place your head and chest on top of your legs, and grab your big toes with both of your hands. Tuck your chin and curl abdomen, relaxing your lower back as you sink into this pose. Hold for one minute.\\n\\n5. Supine Twist Pose\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Legs Up The Wall Pose\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\nPranayama for Endometriosis\\nYogic breath work can help ease feelings of stress and anxiety, while giving you tools with which to manage pain. Try these breathing exercises to encourage a sense of calm and relaxation.\\n1.Nadi Sodhana or “Alternate Nostril Breathing”\\nExhale completely, and then place your right index finger onto your right nostril, and breathe deeply in through the left. Alternate and place your thumb over your left nostril, and exhale through your right. Continue alternating, repeating at least 10 times.\\n\\n2. Ujjayi or Ocean’s Breath\\nStart by breathing in through your mouth. As you exhale, pull in your chin in toward your body and so that your throat is partly constricted. Then, breathe in and out through your nose, making a slight sound that is similar to the ocean.\\n"},"category":["yoga_poses"]},{"id":"clg0fojrzxeqr0biq6yvfzdjk","slug":"yoga-for-acid-reflux","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga and Digestion: 8 Poses to Help Ease Acid Reflux Symptoms","subTitle":null,"seoTitle":null,"seoDescription":"Yoga helps alleviate symptoms of acid reflux and prevent onset by reducing stress and anxiety, activating your digestive system, and improving your posture.","readTime":null,"excerpt":"Learn the best poses for reducing acid reflux.\n","tags":[],"createdAt":"2023-04-03T06:11:42.97583+00:00","coverUrl":"ckauzlgegiwd249grkhg.jpg","content":{"text":"If you experience acid reflux on a regular basis, then you’re already familiar with how it typically unfolds. It often starts with a burning sensation in your chest and the repeated urge to burp and let go of accumulated gas. There are lots of reasons why acid reflux occurs, including a number of lifestyle factors like poor diet and emotional stress. Thankfully, yoga can help manage symptoms and reduce episodes if they are stress-related. \\n\\nHow Yoga Helps with Acid Reflux\\nOne of the ways that yoga helps reduce acid reflux is by reducing stress and anxiety. These are the common culprits for acid reflux, because they cause your body to engage in a cascade of fight/flight/freeze responses that includes increased production of stomach acid. By reducing your stress and anxiety, you can help your body avoid switching on that fight/flight/freeze response.\\nAnother way that yoga can reduce acid reflux is through improving your posture and alignment. Poor posture can contribute to chronic acid reflux by placing too much pressure on your stomach and esophagus. Yoga postures that correct your alignment — like Downward Facing Dog and Standing Forward Fold — help relieve this pressure and prevent the onset of acid reflux. It’s important to note that in order to truly improve your posture, you need to practice these poses regularly and for the long term – over time they can help reduce your risk of developing acid reflux in the first place.\\nYoga can also help regulate your digestive system, which is another factor that contributes to acidity. When food gets stuck in your digestive tract, it can cause gas and bloating, slowing your entire digestive system down, which eventually manifests in your stomach with an acidic reaction. By stimulating your digestive system, you can help your body move and process food smoothly through your digestive tract without gas, bloating, or acidity.\\nOne of the most important ways yoga can help prevent acid reflux is by strengthening your diaphragm, which is the muscle that prevents acid from moving up into your esophagus. When the diaphragm is weak or tense, it can actually allow acid reflux to rise up from your stomach and push its way into your esophagus, which is what causes that uncomfortable burning sensation in your chest. Yoga postures that promote diaphragmatic breathing, such as Seated Forward Fold and Corpse pose can help strengthen this muscle and prevent acid reflux.\n\\n\\n8 Effective Yoga Poses for Acid Reflux\\nIn order to get the most benefit from practicing yoga for acid reflux, it’s recommended that you develop a regular routine that involves performing yoga at least 3-4 times per week for 6-9 months. This isn’t a quick fix, but with a long term commitment you can reduce the onset of acid reflux and improve your overall quality of life.\\nThe poses below are basic, primary yoga poses you can practice in your very own home. If you’re unsure how to practice the postures, or you’d like some professional guidance, try working with one of our certified yoga instructors at \\nMyYogaTeacher\\n.\\n1.Mountain Pose\\n\\nStart by standing at the top of your mat with your feet hip distance apart. Balance your weight evenly on both feet. Keep your arms relaxed at your sides, with your spine straight and your chest lifted. Your gaze should be focused straight ahead of you while you breathe easily and gently. Hold the pose for 1-2 minutes.\n\\n2. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n3. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n4. Seated Spinal Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n5. Cat-Cow Pose\\n\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. 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. Child’s pose Pose\\n\\nStart on your hands and knees and then lower yourself down so that your backside is resting on your heels, and your big toes are touching each other. Move your hands forward, palms down, so that your forehead is resting on the floor. Allow your spine to lengthen and your neck muscles to fully relax. Breathe deeply and mindfully while staying in this pose for 5-6 minutes.\n\\n7. Seated Forward Fold Pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you. Come onto your sit bones and inhale with a straight spine. Raise your arms over your head and as you exhale, begin to bend forward by hinging at your waist. Slowly lower your torso toward the tops of your legs, allowing your spine to curve forward as you reach your legs. Hold this pose for 30-60 seconds.\\n\\n8. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes."},"category":["yoga_poses"]}],"randomPosts":[{"id":"clfcfc8ew0zqr0bk4rrjqnxeq","slug":"8-easy-yoga-poses-for-improved-blood-circulation","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Easy Yoga Poses for Improved Blood Circulation","createdAt":"2023-03-17T10:55:40.177521+00:00","coverUrl":"pco80fu8hfoyq5rkppxw.jpg","content":{"text":"Do you often feel cold or numb fingers and toes, swelling, weakness, or a tingling sensation in your extremities? You might have poor blood circulation, which can be caused by a number of factors, including various heart conditions, diabetes, obesity, blood clots, or diseases like Reynard’s.\\nThe effects of poor blood circulation can impact your entire body, and while it’s most important to address the cause of low blood circulation, yoga can help keep it from getting worse. And by improving blood flow, you can increase the flow of oxygen, regulate your digestive system, and reduce inflammation in your body.\\n\\nHow Yoga Increases Blood Flow?\\nYoga has been used for centuries for better health, and one of the ways it improves physical wellness is by increasing blood flow. Through various postures (asanas), yoga works to stretch, strengthen, twist, and compress your body to stimulate better circulation. Combined with breathing techniques (pranayama), yoga can also reduce high blood pressure and increase blood flow within your body’s tissue.\\nAll yoga helps improve your body’s ability to circulate blood, regardless of the style or method of movement. And you don’t need to be an advanced yogi or incredibly fit to take advantage of yoga’s benefits for your circulatory system. Through a regular weekly practice of yoga, you can improve blood circulation and your overall health at the same time.\\n\n\\n8 Easy Yoga Poses for Improved Blood Circulation\\n\nAre you ready to get started? Try the poses below to get your body moving and your blood circulating properly. You can also join an online class at \\nMyYogaTeacher\\n, or schedule a private session with a certified instructor who can tailor a yoga routine to your specific needs.\\n\\n1. Downward Facing Dog Pose\\n\\nThis pose encourages blood flow to the brain and upper body. It requires the body to be inverted, which helps to increase circulation to the head and neck.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n2. Plow Pose\\n\\nPlow pose regulates your digestive system, strengthens the spine, and increases blood flow to your thyroid gland.\\nLie on your back on a yoga mat with your arms by your side and your legs extended. Lift your legs up toward the ceiling, keeping them straight as you slowly lower them over your head. Use your hands underneath your lower back for support as you touch your feet to the floor behind your head. Once your toes are touching the ground, bring your hands out from under your lower back and place them at your sides. Hold this pose for 20-30 seconds while maintaining an easy breath.\\n\\n3. Shoulder Stand Pose\\n\\nThis pose helps to reverse blood flow to the heart and increases circulation to the brain. It also helps to relieve fatigue and calm the mind.\\nLie down on 1-2 blankets folded underneath your shoulder blades, with the back of your head on the floor. As you inhale, lift your legs and hips, so that your body is balanced vertically from your upper arms and shoulders. Bending your arms, support your body with your hands on your lower back. Stay here for 5-10 breaths.\\n\\n4. Standing Forward Fold Pose\\n\\nStanding Forward Fold improves blood flow to your legs and feet and helps to relieve tension in your back and neck muscles.\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n5. Cobra Pose\\n\\nThis pose encourages blood flow to your digestive organs, which helps relieve gas and bloating. It also stretches your back muscles and helps reduce stress and anxiety.\\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. Hold this position for a few breaths and then rest.\\n\\n6. Warrior II Pose\\n\\nYour legs are an important part of your body’s overall circulation. Warrior II strengthens and compresses the muscle tissue and veins in your legs for better blood flow.\\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 extends 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\\n7. Legs-Up-The-Wall Pose\\n\\nThis half-inverted posture helps drain any excess blood from your lower extremities and relieves stress and high blood pressure.\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\\n8. Seated Twist Pose\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side."}},{"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","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"}},{"id":"cl77o54vxciuw0ck85uv39v9x","slug":"yin-yoga-for-digestion","author":{"name":"Bharath","teacherMytSlug":"bharath-1","pictureUrl":"bharath-pro.jpg"},"title":"Yin Yoga for Digestion: 10 Restorative Yin Yoga Poses for Digestion","createdAt":"2022-08-24T13:45:35.992969+00:00","coverUrl":"kfzbgmsrthjpcvpiht8o.jpg","content":{"text":"If you experience bloating, gas or upset stomach but don’t exactly know the source, yoga can be great to help aid in your daily digestion. Yoga can help you to regulate your digestion, get a detox or relieve stomach pain from a meal gone wrong. If you’re looking to add yoga into your routine, we’d recommend yin yoga for help with digestion and stomach issues\\nWhat is Yin Yoga?\\nYin Yoga is a slower, restorative style that targets your deep connective tissues. Rather than a traditional vinyasa class that fatigues your muscles, yin goes deeper to connect under your skin to your ligaments, deep tissue and bones. This practice goes back centuries and is actually based in Chinese medicine.\\n“The practice of yin yoga is based on ancient Chinese philosophies and Taoist principles which believe there are pathways of Qi (energy) that run through our bodies. By stretching and deepening into poses, we’re opening up any blockages and releasing that energy to flow freely.” - Mind body green\\nWhy Yin Yoga?\\nYin Yoga allows you to come to your mat and answer the question “what does my body need today?” When you come to your mat for this style class, you can do a body scan and connect to your body. Notice how you feel and what’s bothering you today. Then, you can target your practice for your specific need or ailment. If you’re taking a live \\nyin yoga\\n class, the instructor will usually open class by giving you an opportunity to answer that question.\\nHow does yin yoga aid in digestion?\\nWhen you do yin or restorative poses for digestion, the poses target your spleen and stomach to aid in your digestion and promote detox qualities. You may think if your stomach is bothering you, it’s definitely something you ate. However in reality, the spleen can also carry worry. If you are stressed, upset or chronically worried, you may be experiencing pain due to stress. So coming to your mat and releasing your stomach and spleen may not only detox bloating or pain, but could also lighten your mental or emotional load. \\nWhen should you do Yin yoga to relieve stomach distress?\\nThere is no perfect time to do yoga. Every hour of the day is good for yoga if it fits in your schedule! But for maximum results, we recommend first thing in the morning or right before bed. \\nIf you choose to do your yin practice in the morning, your detox will continue all day and help your body to maintain homeostasis throughout the day. If you choose to do it at night, not only will you continue to detox while you sleep, you will benefit from a deeper more restful sleep and wake more rejuvenated. \\nSo what Yin yoga poses will help with your pain or symptoms? Try these poses to help with tummy issues or to \\nloosen up hip\\n whenever and wherever you are! If you prefer to practice alone or have a tight schedule, find time to fit these poses in during your busy day! Make sure to drink water after to aid in the process.\n⁠\n⁠Following are the 10 recommended yin yoga poses for digestion :\\n\n⁠1. Ardha Matsyendrasana (Seated twist)\\nThis move will release anything trapped in your GI tract and beat bloat. \\n\\n\\n2. Marjaryasana/Bitilasana (Cat/Cow)\\nThis set of poses massages the inner abdominal and stimulates digestion. \\n\\n\\n3. Supta Matsyendrasana (Supine Twist)\\nThis pose is said to relieve constipation and bloating\\n\\n\\n4. Pawanmuktasana (Wind Reliever)\\n This pose eases gas and bloating and increases blood flow in the stomach. \\n\\n\\n5. Bhujangasana (Cobra Pose)\\nThis pose stretches the stomach and supports digestion. \\n\\n6. Adho Mukha Svanasana (Downward Dog)\\nBreathing into your belly in this shape can help to create space in your intestines. \\n\\n\\n7. Trikonasana (Triangle Pose)\\nThis pose releases stress and stimulates your organs. It will help to speed up normal digestion.\\n\\n\\n8. Setu Bandha Sarvangasana (Bridge Pose)\\nThis pose brings new blood flow to the stomach & helps to wake up fatigued tissue and muscles.\\n\\n\\n9. Uttana Shishosana (Puppy Pose) \\nThis pose helps to stretch your belly. It’s suggested for after a large meal. \\n\\n10. Viparita Karani (Legs Up The Wall)\\nReverse your blood flow, give into the ground and let go. Letting go will slow down your heart rate and release any blocked stress. \\n\\n\\nTry these poses on your own time when you’re experiencing stomach distress or add them to your morning routine for  digestive support throughout your day! Don’t think you’re ready to flow on your own? Join us for a class! \\n[CTA-GC]\\nClasses to take to aid in digestion or detox: \\n\\nYin Yoga with Annelise\\n - This intermediate class is great for before bed and will help with an overnight detox. \\n\\nRestorative with Swathi\\n - This all levels class will keep you in long holds to aid in detoxification and target deep tissue release. \\nOther holistic ways to relieve stomach issues:\\nIf you want to take your new digestive practice off your mat, add these simple things into your daily routine to keep your belly happy all day long! \\nTea\\nIn many scientific studies, Tea has been found to be great for digestive health because of its flavonoids. This ingredient can be found in many teas and is proven to calm the stomach and help to regulate the digestive process\\nGreen Tea\\nGreen tea is known to aid in a healthy daily detoxification because of its high levels of flavonoids which occur naturally in the fruits and veggies used to make green tea. Green tea will detox the liver and other major organs. The high level of antioxidants will keep your skin clear and refreshed as well! \\nGinger Tea\\nGinger is like nature’s pepto bismol. It can release gas and improve digestion by moving along what may be blocking your digestive process. While green tea is great for a slow all day detox, ginger tea is fast acting and gets to work immediately after drinking.\\nPeppermint Tea\\nPeppermint has been known to relieve gas, bloating and pain in the stomach. It’s a great choice for days when you feel cramping or intense stomach pain. Peppermint tea is great for staying hydrated if you’re not feeling well and is also great for a full day detox. \\nWhich brings us to our next category, When your belly is bothering you, it’s important to hydrate! It can feel overwhelming when your stomach hurts to drink water or remember to focus on your hydration, but being dehydrated could cause you much more pain or trauma. If you’re already not feeling well, try these options for hydration! \\nLemon Water\\nLemon water can aid in digestion because the citric acid in the lemon helps to break down and digest food. Lemon water also works harder to hydrate your system than plain water. It won’t run through your system or sweat out as quickly. \\nCoconut Water\\nDrinking coconut water after meals helps with digestion and helps your body to avoid bloat. The electrolytes in coconut water also help to keep your system functioning normally which promotes healthy digestion! \\nSo if you want fries on the side of your salad or ice cream after dinner tonight, no worries! Just keep this list of digestive aids handy and tomorrow, you’ll be good as new! Every day is a new day to start again…and your belly will thank you for incorporating these healthy options into your life. "}}],"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                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                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                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=ddf91e3b-14bc-40ec-9457-2962c54fce38\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(\"ddf91e3b-14bc-40ec-9457-2962c54fce38\")\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=69f6e430-3a74-4166-9eac-2b01f118280e\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(\"69f6e430-3a74-4166-9eac-2b01f118280e\")\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=2b6c35a4-0712-4b8c-8668-f0cc73dedfe2\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(\"2b6c35a4-0712-4b8c-8668-f0cc73dedfe2\")\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=14a3c5bd-672e-4111-acae-865b9cfea701\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(\"14a3c5bd-672e-4111-acae-865b9cfea701\")\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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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                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=3965e60a-8484-42ef-8da2-f8952f91dcdb\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(\"3965e60a-8484-42ef-8da2-f8952f91dcdb\")\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. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Therapy – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Back Pain Safely &amp; Effectively Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitki4w2liz0b30tqpzhy4i","name":"[CTA-KRIYA]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for Kriya Yoga, Pranayama, and Meditation <strong>and 2 weeks of unlimited group classes </strong>with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice Kriya, Pranayama, and Meditation Today!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyitxgyg2pot0b79lu1fcpp1","name":"[CTA-BREATH]","description":{"html":"<p><strong>Get 2 free private yoga sessions </strong>for yogic breathing techniques (pranayama) and <strong>2 weeks of unlimited group classes</strong>, like ‘Stretch and Breathe’, ‘Kriya, Pranayama, and Meditation’, and many others. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl4gnwnrlga640ck37gutx7sn","name":"[CTA-GC]","description":{"html":"<p>CTA-GC</p>"},"title":{"html":"<p>CTA-GC</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"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":[]},"recommendations_group_class":null}