Body’s Potential with yoga for stretching and flexibility

yoga for stretching and flexibility

I was not a person who thought of being flexible. Actually, the idea of touching my toes was a far-fetched dream of dancers and gymnasts. That was changed by learning about yoga which provides the flexibility and stretch. The awkward effort to alleviate back pain after a day of prolonged work at my office has now become an experience that has literally altered my approach to traversing the world. The best part? You do not need to be born with the ability to flex to begin with, yoga is where you are.

The reason why Yoga works so well by way of Stretching and Flexibility.

When I first stepped on the mat I thought that the flexibility was all about stretching muscles. Although that is a part of it, yoga has also taught me that flexibility is not only about our musculoskeletal system, muscles, connective tissues, and even the way our nerves react to movement.

This is what my experience has proven scientifically. In one study, male college athletes were studied in a period of 10 weeks during which they attended biweekly yoga lessons. The findings were dramatic- there was significant improvement in flexibility and balance among the yoga group than the non-yoga group. In one more research conducted on young healthy females, it was discovered that five months of regular practice of hatha yoga resulted in an increase in the mobility of the shoulders, hips, spine and ankles of the participants.

However, the thing is that, even outside of the science, this is what I notice in my own body: waking up and finding it easier to get out of bed, bending and no longer struggle to tie my shoes, that tightness in my shoulders and neck has been virtually gone. According to the American Council on Exercise, a better level of flexibility results in better posture, less muscle tension, less pain, and the reduction of the risk of injury-that I have personally experienced since making yoga a regular habit.

The Unbelievable Pros and Cons Beyond Touching Your Toes.

Although the first time touching my toes was a thrilling experience, the advantages of yoga in the areas of stretching and flexibility go well beyond that:

Increased range of motion: Simple day to day movements will become more easily done when your joints are free to move in their complete intended range. I observed this when I easily looked over my shoulder as I was reversing my car out of the driveway.

Less risk of injury: Stretchy muscles and joints are less likely to suffer strains and sprains. This has changed everything as an injury-prone person during exercises.

Improved body posture: Yoga builds upon both the core and back muscles and relieves stress which draws the body out of shape. My habitual stooping has been significantly reduced.

Calming down: It is something very soothing to get the physical tension out of your system–it will somehow ease the knots of your mind, as well. It has turned out to be my moving meditation in yoga.

Increased performance in sports: (Be it a runner, a cyclist or a weekend warrior) Yoga is a good supplement to primary activity as it balances your body, which is essential in any performance. It has increased my rate of recovery after strenuous exercises.

The Stretching and Flexibility Essential Yoga Poses.

These are the postures that have had the most significant impact in my flexibility process. Keep in mind, it is not about being perfect- it is about appearing in front of your body on a regular basis.

Table:🙌 Yoga Poses to Improve Flexibility.

Detailed Pose Instructions

Cat-Cow (Bitilasana Marjaryasana).
This flowing order was the basis of my practice. Begin with all fours with knees straight up and wrists straight up. When you breathe in, pull your belly down to the floor, raising your chest and chin ( Cow). When you breathe out, make your spine round to the ceiling, bringing your chin to your chest (Cat). Repeat this movement in one minute. I also like this pose since it is very easy to do without straining my whole back and could even be performed sitting on a chair on a bad day.

Low Lunge (Anjaneyasana)
Being a person who sits long hours a day, this extension pose of hips has been life-changing. Lunge: kneel on the floor, and bring your right foot forward and extend your back. You may leave your hands on your hips, or in the air above your head, or on a chair before you. Press forward into your right hip and your front knee is on your ankle. Wait not less than 30 seconds before changing sides.

Head to Knee (Janu Sirsasana)
This forward bends are seated and pose is very easily accessible but powerfully effective. Sit having the right leg straight and left foot stretched against the inner right thigh. Breath in and raise your arms above head, then inhale, folding forward towards your prostrate leg. Put your hands in the position that they feel comfortable in; your shin, ankle, or the floor. Wait 1-2 minutes, change sides. I find this pose very relaxing when I am having a stressful day.

Cow Face Pose (Gomukhasana)
This pose cannot be compared with any other pose to relieve the tension in the shoulder that arises when working on the computer. Now sit down and reach your left arm up in the air and then bend down your spine with your hand. With your right hand, define your left elbow to your head very tenderly. When feeling relaxed, take your right arm and bend it upwards in order to hold your left hand. Wait 30 seconds, alternate arms. I use a strap or towel between my hands in case they do not fit.

Introduction to Safeguarding Your Back with Yoga as a form of Stretching and Flexibility.

One of the typical mistakes I made when I started my yoga experience was to overwork myself. This is what I have learned about a safe and sustainable practice construction:

Warm-up first: It causes injuries because cold muscles are more vulnerable to injury. I usually give myself a 5-10-minute brisk walk or perform some light dancing before proceeding to my yoga session.

Concentrate on feeling rather than doing: Stretching is likely to cause tension, but never pain. If it hurts, back off. I keep in mind that yoga is not the conquest of the body, it is rather its friendship.

Hold is long enough: Studies have found that holding can be held between 30 seconds (or 60 seconds on tight areas). To build my sense of duration I use a timer first.

Be regular: Single yoga sessions are not as effective as 10-15 minutes of yoga most days. I would strive to have short daily practices, as opposed to marathon weekend.

Lean on props: It is advisable not to be afraid of using cushions, chairs, and yoga blocks to make the poses comfortable. In my early years, I resorted to the use of heavy books since I could not find yoga blocks!

Deep breathing: Your breathing is your strongest weapon of deepening stretches. I breathe in in order to make space and breathe out to empty deeper into poses.

My Breakthrough of Personal Flexibility.

I felt that I hit a breakthrough about three months into regular practice. I was going through a series that comprised of Intense Side Stretch (Parsvottanasana)- a pose that I had previously found challenging. With one foot forward, I bent at the hips and the first time my hands pertained to the floor with no particular effort to stretch my back. At that instance, I realized that I had been changing my body in small daily steps. This is an improved posture, balance, and digestion pose that has been a testimony of my improvement.

Questions and Answers on Stretching and Flexibility in Yoga.

What is the frequency of doing yoga to enhance flexibility?
At least 2-3 sessions per week will be needed to achieve any meaningful improvements. Locking in is more important than time–even 15-20 minutes every day can produce visible difference. I began with 10-minute sessions at the interval of every other day and over time, I changed to more sessions as my body got used to these.

I’m very inflexible. Can I still do yoga?
Absolutely! Yoga is not an exclusive practice of the body based on its current flexibility. The poses may be adjusted using some props such as chairs, blocks as well as straps. I started with a pair of hamstring that were tight as a rope and employed a strap during seated forward bends. It is important to remember that any yogi was a beginner.

Which is the best yoga in terms of flexibility?
All yoga types are great in enhancing flexibility such as Hatha, Yin, and Vinyasa yoga. Hatha is more about a good foundation with slower poses whereas Yin is more about longer-hold stretches aimed at connective tissues. I can suggest experimenting with various styles and discovering which style your body reacts to.

How soon will I get the results in my flexibility?
Though certain individuals experience the difference instantaneously, studies depict quantifiable results within a period of 8-10 weeks under constant exercise. I could see a bit of improvement in a few weeks- I could reach a little further in forward bends- and I could see larger improvements after three months.

Would I stretch in an attempt to stretch my sore muscles?
Light exercise will help in soothing your muscles, though pay attention to your body. Stretching may produce additional damage in the event that you have a tight muscle. In the case of general muscle pains, I practice easy yoga, which is relaxing to me, but I stop when I feel more pain.

Is morning or evening better to practice yoga in order to be more flexible?
This is based on your body and time. The practice in the mornings can be used to relax the sleep stiffness, and in the evenings, the practice can release the tension of the day. In case of stiffness, I suppose the morning sessions are more preferable because I can detect the improvement. Nevertheless, the optimal moment is any time you will practice on a regular basis.

The Journey Continues
I am still in progress with my yoga practice of stretching and flexibility. On some days my body is open and receptive and other days it is tighter. I have been taught to embrace both experiences without being judgmental. It has not been merely a matter of touching my toes but it has been a matter of finding a more loving and tolerant relationship with my body.