Yoga for the development of flexibility

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

Yoga has a variety of effects on human health. For example, due to correct breathing during asanas, the work of the cardiovascular and immune systems is normalized. But the most obvious bonus you can get from yoga is increased flexibility.

The oldest statues depicting yoga postures are attributed to the Indian civilization, which existed in the 3300-1300s BC. Yoga is one of the most popular classes in any fitness center today. This means that it has been successfully used as a form of physical activity for more than 5 thousand years! At the very least, this confirms that yoga is not a newfangled hobby for flexible girls in wide pants, but a form of fitness that deserves your attention.

If you usually prefer strength training, then you probably feel a lack of muscle elasticity. Over the years, this can lead to joint problems, poor posture. Therefore, to improve the quality of your workouts and your overall well-being, you should add flexibility exercises to your program.

Complex structure

The complex consists of a set of postures that will help increase the flexibility of the whole body. Even if you are very bad with flexibility, do the asanas with as much amplitude as you can. Do not despair if it is small: with regular exercise, you can gradually increase it.

Duration - less than 15 minutes.
Warm up and cool down are optional.
Inventory - rug.
Clothing should not impede movement, dangle or crack at the seams. At the same time, you should be warm enough in it. It is better not to wear socks so that the feet do not slip.
Suitable time: After a basic workout or before bed to relieve tension.

Perform each movement smoothly, without jerking. Hold your pose and try to relax. This will help you deepen the extent of the stretch. During the entire complex, monitor the tone of the abdominal muscles, do not protrude your stomach or slouch. Breathe regularly.

Stretch up, to the left, to the right, to the sides, gently lower to the feet. Repeat four times.
With a flowing motion, make a bunch of downward dog and upward dog poses three times.
From the downward facing dog pose, stretch your right leg up, pull your knee to your chest, put your bent knee in front of you, twist to the left, then stretch forward, twist to the left again and, if you can, lift your left leg, wrapping your arms around it. Repeat for the other leg.
Sit on your buttocks with your arms outstretched in front of you, then move your body forward and stretch up, leaning on your hands.
Stretch four times like a cat: arch your back up, then down.
Raise your right arm and left leg, stretch in opposite directions, without bending in the lower back. Change your arm and leg. Repeat four times.
Lying on your back, put your right leg bent at the knee on your raised left, grab your left thigh with your hands and pull it towards you. Change your legs.
Straighten both legs, then bring your right knee to your chest, wrap your hands around your right shin and hold this position. Repeat for each leg three times.
Bring the right knee behind the left straight leg, turning the upper body to the right, linger in this position. Repeat for the left leg.
Pull both knees up to your chest with your arms around them. Then straighten up and stretch well. Repeat.
Sit, spread your legs to the sides, bend your left leg, and bend over to the right, then turn your body and stretch your arms to your right leg (strive to wrap your left hand around your right foot), then relax, bending over to your left knee. Repeat on the other side.
With both knees bent, try to pull your feet to your groin, lowering your knees as low as possible. Hold this position. Breathe calmly. Straighten your legs smoothly. Stand up and stretch.