4 yoga postures to improve your flexibility

Yoga has become fashionable, and its benefits support this trend. It's no wonder that yogis are becoming more and more popular. Whether you're a girl or a boy, it's a very complete practice that improves our physical and mental well-being and is undoubtedly addictive.

Next, and by the hand of Lucia Liencres, The Spaniard Yogi We teach you 4 postures that will help you improve your flexibility and the quality of your stretches.

It's a good idea to warm up your body before performing these postures. You can do several sun salutations to do this. When we're stiff and have accumulated tension in our bodies, performing deep stretches without warming up can be counterproductive.

Janu Sirsasana / Hip flexion with one leg on the thigh

It is a perfect “asana” or posture to lengthen the back, stretch the hamstrings and make the hips more flexible.

Instructions:

-sit with your legs stretched out in front of you

Bend your right leg 90 degrees and place your right foot against the inside of your left thigh. Inhale, and as you exhale, bend your torso forward from the hips, keeping your back straight.

If you reach, you can hold the left foot with both hands.

Take 5 deep breaths and repeat with the other leg.

Prasarita Padottanasana / Wide-legged forward stretch

Ideal for stretching the back and inner legs, it relieves tension in the hips and stretches the spine. Calmto the mind and relieves back pain.

Instructions:

-From the Tadasana position (standing with arms stretched along the body), separate your feet and place them parallel at a distance of approximately 1.20m.

- Bend forward from the hips with your legs firm and straight.

Interlace your hands behind your back and stretch your arms upward as you lower your torso, keeping your back straight. Keep your neck relaxed, trying to bring the crown of your head toward the floor without straining. The key to this pose is to keep your back long.

-take 5 deep breaths

‐To exit the pose, slowly raise your torso. Keep your feet firm and rooted to the floor.

Ardha Kapotasana / Half Pigeon Pose

Half pigeon pose relieves sciatica pain. It improves posture and body alignment.

Instructions:

- From adho muka svanasana, bring your right leg forward between your hands, resting your knee, leg, and foot on the floor, and extend your left leg back, resting it on the floor. If you can't support it, use a support.

Bend forward from the hips, bringing your torso toward your right leg. Rest your forearms on your shoulders or fully extend your arms.

-Breathe deeply and hold the pose for about 30 seconds on each side.

Uttanasana / Standing flexion towards the floor

The neck and back are often tense due to repeated movements that put extra strain on the muscles. This pose stretches and strengthens the back, shoulders, thighs, knees, and neck, and reduces anxiety.

Instructions:

‐Starting in “Tadasana” bend your body forward from the hips, lengthening the back,
keeping your knees straight, place your hands on the floor or if you can't reach, You can bend your knees slightly and hold each elbow with the opposite hand.

-Try to deepen the stretch with each exhalation, holding the pose for 30 seconds to a minute

-To exit the posture, place your hands on your waist and, stretching your back well, lift your chest with your legs firm.

All of these are very revitalizing postures, and you'll emerge feeling refreshed. What are you waiting for?

Alicia Lamothe (Health Coach)