Yoga: Therapeutic application of asanas for flexibility

Flexibility has enormous benefits as it promotes the range of motion and joint health that helps in preventing back pain, repetitive-use damage, and sports injuries. Yoga helps in increasing flexibility, as you can work on your core strength and build support muscles. If you have tightness in lower back, hamstrings, calves, or shoulders, yoga is exactly what you need. Flexibility is not a prerequisite, it’s a result. The person touching their nose to knees is not a winner at yoga, but a person who improves their flexibility overtime wins at life.

Supta Padangusthasana

There are a number of ways to adapt this pose, most notably by the usage of a strap around the instep of the lifted leg. Keep your leg as straight as possible as this is the best way to stretch your groins, lower back, hamstrings, calves. Don’t worry about how high you can lift your leg. Begin by lying on your back with your knees bent and the soles of both flat feet on the floor. Hugh your right knee towards your chest. Extend your right leg straight up toward the ceiling. Activate both feet. Keep a hand on your left thigh it will remind you to keep that hip flat down on the mat. After five to ten breathes, repeat with the left leg.

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Sucirandhrasana

This pose helps in stretching the lower back flexors, gently at first and then more deeply as more flexibility is achieved. If you prefer more intensity, you can substitute in the pigeon. Lie on your back and bend your knees. Place your right ankle on the top of your left thigh and open your right knee to the right. Hold the pose. Then lift your left foot off the floor and start to bring your left thigh in the direction of your chest. Reach your right hand through the gap between your legs to clasp your hands around the back of your left thigh. Draw your left knee close to your chest while holding the pose. You can also use your right elbow to nudge your right knee further away from your chest.

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Adho Mukha Svanasana

This pose is good for stretching the hamstrings and calves along the backs of the legs. Come to your hands and knees with knees behind your hips. Curl your toes under and lift your knees from the floor. Lift your seat to the ceiling by straightening your legs. Pedal your feet one at a time. Settle into relative stillness for a least five breaths while pushing strongly into the palms of your hands and maintaining the inverted V shape of the posture.

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