Whether you have a strained hamstring after a run or a sore lower body from spending all day at your computer, bringing out a yoga mat and spending less than 20 minutes on it could help your muscles and joints feel better. Additionally, yoga stretches can improve your range of motion (ROM) and flexibility from head to toe. Online yoga classes Australia help millions of people to improve their flexibility through different yoga poses and we will discuss those poses in this article below.
Intense side stretch (Parsvottanasana)
Your legs, hips, and spine will all be stretched by this forward bend. It also helps with digestion, balance, and posture.
To perform this position,
- Stand with your right foot back and your left foot pointing forward, bending your toes slightly.
- Face forward by squaring both of your hips.
- Your hands should be on your hips.
- Tuck your chin into your chest and fold your torso forward by bending at the hips.
- Put your hands on a block or drop them to the ground.
- Hold this position for 30 to 60 seconds.
- Change your foot placement and perform the opposite side.
Head to knee (Janu Sirsasana)
This position, which is appropriate for all skill levels, increases thigh, hip, and back flexibility. It also stimulates blood flow in the lower abdomen and can be a terrific stress reducer.
- Sit on the floor or a yoga mat to perform this pose.
- Press your left foot onto the inside of your thigh while extending your right leg.
- Take a breath and lift your arms above your head.
- Exhale and bend at your hips to fold inward onto your extended leg.
- Hold on to your extended leg or foot, or put your hands on the ground.
- Hold for a minute or two.
- Do the opposite side after switching legs.
Cat-Cow (Bitilasana Marjaryasana)
Your core, neck, shoulders, and spine will all become more mobile and flexible as a result of this pose’s fluidity.
To execute this position:
- Make sure your knees are under your hips and your wrists are under your shoulders as you begin this pose on all fours.
- As you let your belly drop toward the floor, take a breath while maintaining an even weight distribution across your body. As your tummy descends, lift your chin and chest.
- Tuck your chin into your chest and exhale as you circle your spine toward the ceiling by pressing into your hands.
- For one minute, keep doing this motion.
Bow Pose (Dhanurasana)
A lot of the muscles engaged when sitting are stretched in this intermediate level pose. It can assist make your back, chest, glutes, and legs more flexible, as well as your core muscles. If you experience back, shoulder, or neck pain or discomfort, stay away from this pose.
- With your arms by your sides, lie on your stomach.
- To hold the outside of your ankles, bend your knees and extend your hands back.
- If at all possible, try to raise your chest and shoulders off the floor, but don’t push yourself above your comfort zone.
- Breathe deeply and slowly while keeping your head forward.
- Hold for as long as 30 seconds, then let go.
- Do this one or two times.
Safety tips
Avoid pushing yourself into a position or doing too much too quickly when performing a yoga pose. This may make you more vulnerable to injury. Pay attention to your body and perform poses as taught by instructors at yoga classes in Sydney. Release a pose immediately if it becomes too painful or uncomfortable. You can try to hold the positions for longer as your flexibility increases.
