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One of the many benefits of yoga is that it allows you to improve your flexibility. Flexibility is important for your overall health and helps prevent injuries as you age.
Many people think you need to be flexible to do yoga, but actually, practicing yoga regularly will increase your flexibility over time.
Flexibility can relieve pain, stiffness, and improve stability. For example, flexible hips can reduce back and knee pain. A flexible spine boosts circulation and energy, and loose hamstrings enhance mobility and reduce injury risks.
If you want more flexibility in your spine, hamstrings, hips, or shoulders, try these yoga stretches daily or every other day. While studio classes are ideal, these can easily be done at home on a yoga mat.
Camel Pose
How it works: Camel is a classic backbend that opens tight shoulders.
How to do it: Stand on your shins, knees hip-width apart. Lean back, place hands on your heels, arch your back, drop your head, and press hips forward. Hold for five deep breaths.
Wide Angle Seated Forward Bend
How it works: Stretches legs, spine, and groin; also reduces stress. Avoid folding completely if you have back issues.
How to do it: Sit with legs wide apart. Keep chest open, spine straight, and hinge forward from the hips. Go as far as you can comfortably.
Big Toe Pose
How it works: Lengthens hamstrings, strengthens thighs, and stretches calves.
How to do it: Stand with feet hip-width apart. Bend forward from the hips. Wrap fingers around big toes using index and middle fingers. For a deeper stretch, place hands behind heels. Hold for five breaths.
Cow Face Pose
How it works: Deeply opens hips, knees, shoulders, and chest. Enhances flexibility in the entire upper and lower body.
How to do it: Sit with knees bent. Slide left foot under right knee to right hip. Cross right leg over, stacking knees. Reach left arm behind back, right arm over shoulder, and try to clasp hands. Breathe deeply for 5–8 breaths.
Bound Angle Pose
How it works: This is one of the best hip-openers. It counteracts stiffness from prolonged sitting.
How to do it: Sit upright, bring soles of feet together. Pull heels toward pelvis and let knees drop to the sides. Grab big toes with thumb and fingers. Keep spine long and fold forward at hips.
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