Easy Yoga Asanas for Beginners to Improve Flexibility
Honestly speaking, a couple of years ago, I would not have been able to touch my toes even with the help of my life. The concept of flexibility in my mind was to bend over to retrieve the remote. I was stiff, creaky, and frustrated. I was aware that I had to do something, but the yoga world appeared to be frightening, with bendy individuals who were impossible.
It is then that I found out a very easy fact: you do not need to be flexible to begin yoga, you begin yoga to become flexible. I started with the simplest, easy yoga postures that a beginner could or will do so that I could enhance my flexibility, and the transformation was amazing.
It is not only my case, according to a study conducted by the American Council on Exercise, in only eight weeks, a simple Hatha yoga practice can dramatically raise the level of flexibility. I’m living proof. Here, I will give you the poses that I used to achieve the kind of body that I have, and can also achieve to unlock a more relaxed and limber body.
The reason why Flexibility is not only about touching your toes.
The reason why this is important is something we need to discuss before we get into the poses. In my case, the issue of enhancing flexibility never concerned circus acts. It was concerning being better in my everyday life. The most important is flexibility, or the degree to which you can move your joints. Simple everyday tasks like looking over your shoulder to pull out of a driveway or bending down to play with a child can be challenging when you are having a tough time of it.
When I began my practice, I was informed that tight muscles may also cause poor posture as well as aches and pains. Through stretching and lengthening these muscles, you are not only making yourself more bendy; you are making your future movement a little bit more comfortable. The best part? You don’t need to be an athlete. The accessible, easy yoga poses that beginners should master to become more flexible, which I maintain, are something that any person can afford to practice, no matter how fit you are at this point.
How to Start: My Top Ten tips to starting your first practice.
I excelled a lot at the beginning, so listen to me! The things that I should have known on the first day are:
Listen to Your Body, Not Your Ego: The golden rule. There should be no sharp, no shooting pain. My advantage is not the same as your advantage. If it hurts, back off.
Breathe Deeply: I also used to hold my breath when something difficult to do came along. Don’t be like me! Slow, long inhalations deliver oxygen to the muscles and relax them into the position. Breath to get ready, breathe out to enhance the motion.
Consistency, rather than Intensity: 10-15 minutes of exercising daily, is much more beneficial than a draining workout of 90 minutes, once a month. I began with a little routine before sleep and it was all the difference.
Grab Some Gear: The only thing you need is a yoga mat to cushion and to have grip. Yoga blocks and a strap were a game changer to me as a newcomer since I was able to do the poses that I could not do independently.
Warm Up First: You must not stretch cold muscles. I go at first with a few minutes of mild exercise, as marching in or a couple of neck and shoulder rolls.
My 10 Easy Yoga Poses to Increase Flexibility as a Beginner.
These are the poses which I used to base my practice on. I have put them in a logical sequence on the floor to standing and then on the floor. Stay in each position between 3 and 5 deep breaths, relaxing into the position.
Child’s Pose (Balasana)
This was my breathing place, my pose of choice whenever I needed to take a break or re-establish contact with my breath. It is a wonderful, soft work for the hips, thighs, and back.
How I Do It: This is how I begin on my hands and knees. I then lean backwards on my heels and bend forth on my forehead against the mat. My arms may be extended before me or they may lie before my body. I put an emphasis on sinking my whole body down to my thighs.
My Flexibility Focus: Ankles, lower back, hips, and thighs.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This electric team was my initial training on how to associate motion with breathing. It is akin to rubbing your back with your spine and is great in warming up the whole back.
How I Do It: I start everything on all fours with a neutral spine. On inhalation, I lower my belly, raise the eyes and bend into Cow pose. When exhaling, I flex the backbone against the ceiling, fold my chin to the chest, and shift to Cat pose. I breathe in and out of these two forms a number of times.
My Flexibility Focus: Spine, neck, and abdomen.
Downard-Facing Dog (Adho Mukha Svanasana)
This is one of the cornerstone poses and it was extremely awkward to do initially! Nonetheless, it is a superpower in the extension of the whole posterior portion of the body. It is all right that your heels are miles below the ground–mine were!
How I Do It: Out of all fours, I bend my toes and raise my hips up and back and create an inverted V as a body. I maintain a mild bend of the knees and concentrate on pushing in the hips. I suppose I suppose it is making my spine long.
My Flexibility Focus: Hamstrings, calves, shoulders and spine.
Low Lunge (Anjaneyasana)
This pose was a revelation to my tight hip flexors that are stiff due to sitting all day long. It is an intense, targeted part that is unbelievable.
How I Do It: I right-foot step in between my hands in Downward-Facing Dog. I bend my left knee down to the mat and slide the knee behind until I experience the comfortable stretch in the front of my left hip. My hands are on the floor or my front thigh. My front knee is placed directly above the ankle.
My Flexibility Focus: Hips, thighs and groin.
Standing Forward Bend ( Utthanasana ).
Here is the famous pose of touching your toes. I was able to touch my shins only, which was quite satisfactory during months! The idea is to lift the head and the neck rather than push oneself to the ground.
How I Do It: I use a position with my feet being hip-wide. I lean forward at the hips with a low curve in my knees. I swung my head down and clasped my hands on the opposite elbows. The point that I make it is to keep my hips elevated and not to make my head lower.
My Flexibility Focus: Hamstring and spine.
Parsvottanasana (Pyramid Pose).
This pose made me understand the distinction between the hamstring and back stretch. It is more a hamstring stretch than the standing forward bend, so I make it available with the use of blocks.
My Instructions: I put my left foot behind me, approximately three to four feet and with the hips facing forward. I hunch up my hips as far as I can. I fold over my front leg bent at my hips with a flat back. I rest my hands on my shin, the floor or blocks on either side of my foot.
My Flexibility Focus: The hamstring and calves.
Seated Forward Bend (Paschimottanasana)
It is such a simple yet insightful pose that it indeed makes you see how well you are improving in your hamstring flexibility with time.
How I Do It: I sit on the floor with my legs straight forward in front. I sit straight, and with an exhalation, I bend at the hips in the form of a fold. Once again, I put my chest ahead and not the head. A belt was fastened around my feet, which was of great assistance in the beginning.
My Flexibility Focus: Hamstring, spine and calves.
Head-to-Knee Pose (Janu Sirsasana).
I am fond of this pose since it provides a mixture of stretch one leg would have a deep hamstring stretch and the other a beautiful release in the hip and groin.
The Way I Do It: I sit down, and my right leg is poked out. I lower the knee of my left leg and put the sole of the left foot against the inner right thigh. I breathe to straighten my back, and to bend and pass over my right leg. I make sure to switch sides!
My Flexibility Focus: Hamstrings, spine, hips, and groin.
Reclining big toe pose ( Supta Padangusthasana )
It is my preferred hamstring stretch position because it does not strain my back. With lying down my muscles get to relax better.
How I Do It: I lie on my back. I cross my right knee in with my chest, and then use a strap around the foot arch. I straighten my leg against the ceiling without putting my left leg in vacuity. I keep both hips grounded.
My Flexibility Focus: Hamstrings, calf, and hips.
Happy Baby Pose (Ananda Balasana).
We’ll end on a fun note! It not only feels good but is a terrific release of tension in the hips and the lower back, and you are left feeling relaxed and, quite frankly, happy.
How I Do It: I will lie on my back and pull my knees towards my armpits. I hold on to the outer ends of my feet using my hands (when I cannot reach out I apply a strap). I contemplate that I move side to side, rubbing my spine.
My Flexibility Focus: Hips, inner thighs and groin.
Weaving It All Together: A 15-Minute Simple Routine of yours.
At the time I started, I was lost in all the poses. And hence, I developed a basic routine which I could perform on a daily basis. The following is an example of a routine that can be attempted:
Begin with Child Pose (5 breaths) in order to calm down.
Pass on to Cat-Cow (5-10 rounds of breathing) to stretch the spine.
forward into Downward-Facing Dog (5 breaths).
Lunge forward with your right foot (5 breaths).
Bring your left foot forward towards your right bringing you to Standing Forward Bend (5 breaths).
Get into Pyramid pose with the foot forward (right foot) (5 breaths) and repeat on the other side.
Take Seated Forward Bend (5 breaths) very carefully.
Go to Head-to-Knee on either side (5 breaths a side).
Rest on the back in Reclining Hand-to-Big-Toe Pose on both sides (5 breaths on each side).
Choose Happy Baby Pose (5-10 breaths) to finish.
My Last Reflection: Patience and Kindness to yourself.
These simple yoga poses that I can perform are one of the best yoga practices that I have ever done, which have significantly helped my body and mind. It didn’t happen overnight. On some days, I was stiffer than the others. But in appearing on my mat regularly, though in small portions, I have wrought a permanent change.
Keep in mind that it is your own process. Do not think of your chapter one in comparison to another person’s chapter twenty. Be happy about little achievements–the day you can bend forward a little more, or the day when you know you can stand out of bed and not even creak. It works wonders for your body. It merely requires some mild persuasion. Then roll out that mat, people, breathing deeply, and start. You’ve got this