Which yoga is best for flexibility?: Yoga is considered one of the best exercises for improving flexibility and wellness.
With the practice’s growing popularity, many styles, positions, and practices have been developed, each claiming the best benefits or style.
Most Yoga forms will help improve flexibility. However, some Yoga focuses on flexibility and stretching over other qualities.
Many factors need to be considered when determining the best yoga style for a person.
Yoga styles for flexibility will vary depending on the individual’s experience, fitness level, availability and time commitment. We will discuss some styles of yoga for flexibility and strength. [Which yoga is best for flexibility?]
9 powerful yoga poses are best for flexibility
- Extended Side Angle Pose
- Low Lunge (Anjaneyasana)
- Standing Splits (Urdhva Prasarita Eka Padasana)
- Happy Baby Pose (Ananda Balasana)
- Lizard Pose (Utthan Pristhasana)
- Revolved Triangle Pose (Parivrtta Trikonasana)
- Frog Pose (Bhekasana)
- King Dancer Pose (Natarajasana)
- Hero Pose (Virasana)
1. Extended Side Angle Pose
Extended side angle Pose is also known in Sanskrit Utthita Parsvakonasana. This basic yoga posture offers many benefits to the mind and body.
It is a standing balance pose that engages the body’s lower half, promoting focus and stability.
This blog will explore the techniques and nuances behind Extended Side Angle Pose. We will also discuss how to improve your practice.
The Extended Side Angle pose is a balance pose for standing in yoga. These poses require concentration, strength and flexibility as they test your ability to balance while standing on one foot or in a stable pose. [Which yoga is best for flexibility?]
2. Low Lunge (Anjaneyasana)
Low Lunge Pose (Anjaneyasana) is named after the mother, Ajani, of the Hindu god Hanuman. Hanuman brings courage, strength and dedication to those who practice low lunges.
This exercise will stretch the tight muscles of your lower body, allowing you to move more freely. It is, therefore, perfect for desk workers or athletes. People also practice it to relax or to improve their strength, flexibility, and balance.
Low Lunge Poses stimulate the chakra, balancing it. Low lunges open your heart chakra, the center of love for all and yourself, bringing compassion and care. It is also observed that people tend to carry their negative emotions in their hips. When the hips are opened, these feelings are released. [Which yoga is best for flexibility?]
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3. Standing Splits (Urdhva Prasarita Eka Padasana)
Standing split is one of the advanced asanas. It involves lifting one foot to stretch the quadriceps and hamstring.
This asana is only for experienced practitioners. Beginners should have a flexible neck, back and legs.
Urdhva Eka Padasana, or Standing Split Pose, teaches students to know their body’s effects and limitations.
This understanding helps maintain a healthy, fit body because, in this Pose, both sides should be stretched (right and left). [Which yoga is best for flexibility?]
4. Happy Baby Pose (Ananda Balasana)
Ananda Balasana is also known as the happy baby pose. It’s a wonderful yoga posture with many physical and mental health benefits.
This Pose is designed to increase flexibility, strength and breathing while improving mental health and muscle tone.
This Sanskrit term literally translates as “happy child pose.” It mimics a happy infant’s playful, carefree nature when lying on their backs and holding onto their feet.
This posture promotes relaxation and joy through a gentle stretch. This posture mimics a newborn’s blissful and instinctive movements, adding a playful quality to yoga.
The benefits of the happy baby pose are listed below, along with instructions on performing ananda balasana. [Which yoga is best for flexibility?]
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5. Lizard Pose (Utthan Pristhasana)
The Lizard Pose has many benefits. It stretches the inner hamstrings, strengthens the groin and prepares the body to perform deeper hip openers.
It is important to focus on your breathing while performing this exercise. Please continue reading to learn more about its benefits, steps and precautions.
The Lizard Pose activates Svadhisthana chakra, associated with creativity, confidence, survival instinct and generosity. Find out more about this asana’s benefits below.
The Lizard Pose can be a powerful tool for improving mental and physical health. This asana has many benefits, from increasing flexibility and decreasing stress to helping athletes and toning their muscles. [Which yoga is best for flexibility?]
6. Revolved Triangle Pose (Parivrtta Trikonasana)
Parivrtta Trikonasana, or the Revolved Trikonasana, is a great way to improve concentration and awareness. This twist forces you to be present in the moment.
It is an excellent way to calm a wandering brain. By focusing on the physically challenging elements of the Pose, you will improve your ekagrata practice or single-minded focus.
Parivrtta Trikonasana, a powerful counter-pose for Utthita Trikonasana (Extended Triangle Poses), improves stability and balance.
A Revolved Triangle is a great way to strengthen the upper and middle back muscles. Natasha Rizopoulos, Yoga Journal Contributor, says that most people tend to twist in places where it is easy. [Which yoga is best for flexibility?]
7. Frog Pose (Bhekasana)
Bhekasana, or Frog Pose, is an intermediate-to-advanced level yoga pose for activating your spine and improving flexibility.
Bhekasana is similar to Bow Pose, as both begin in a prone posture. Frog pose differs from Bow pose in that your elbows point to the ceiling while your toes are pushed toward the ground on either side of your glutes.
Bhekasana combines two words in the ancient Sanskrit Hindu dialect. It is “Bheka”, which means Frog and “Asana”,, which means Pose. It is a great pose for those with stomach problems, back pain or spine weakness.
Swami Vishnudevananda first described this Pose in the 20th Century in his book Illustrated Book of Yoga. Bhekasana is not described in detail as a yogic exercise in the medieval Hatha Yoga texts. [Which yoga is best for flexibility?]
8. King Dancer Pose (Natarajasana)
This pose targets the spine, leg, arm and hip muscle groups. This Pose opens the chest and increases flexibility.
It also strengthens core muscles. It is great for athletes, as it stretches the hamstrings. The intense stretching of the neck area activates the thyroid gland.
This Pose’s most difficult aspect is balancing and forward bending when standing. All of these factors improve concentration and focus.
This Pose is an advanced one, and it’s included in Bikram Yoga, Hot Yoga, Power Yoga and Vinyasa Yoga.
Fine Alignments: Both legs have their kneecaps lifted. The hips should be square and engaged. The chest is broad and lifted. The neck is stretched.
The shoulders are lengthened and engaged to hold the foot. In a backbend, the spine is lengthened. The core engages, and the navel pulls in. Deep inhalations. [Which yoga is best for flexibility?]
9. Hero Pose (Virasana)
Hero Pose is a relaxing yoga pose that helps to stretch the legs. It also stretches the thighs and ankles. A hero is admired for courage and for doing what’s right.
The Pose was added to meditation yoga poses. Hero Pose was added to Bikram Yoga Advanced due to its meditation element, breath awareness and heat generated.
Doing the Pose on an empty stomach is important, as it puts pressure on the bowels. Yoga teachers advise their students to do the Pose in the early afternoon or the late morning, with at least a 2-hour gap after dinner.
Students must warm up the ankle, foot, and knee joints before practicing this Pose. Ankle rotations, Seated knee bending, and Settee Knee Rotations are joint-freeing exercises before the Hero Pose.
Combining internal hip rotation and stretching the hips and knees strengthens the body to perform next-level poses such as Hero Pose Cow Face Arms and Hero Pose Hands Raised. [Which yoga is best for flexibility?]
Conclusion:
Hatha, Vinyasa, and Yin Yoga are the best styles for improving flexibility. Hatha focuses on deep static stretches, Vinyasa combines movement with breath, and Yin involves long-held poses for deeper tissue flexibility. Regular practice of any of these styles will help enhance flexibility over time. [Which yoga is best for flexibility?]
Which yoga is best for flexibility? FAQ
1. What type of yoga improves flexibility the best?
Ans: Hatha Yoga and Vinyasa Yoga both improve flexibility. Hatha yoga is a static form of yoga that allows for deep stretching. Vinyasa flows, on the other hand, combine breath and movement to improve flexibility.
2. What are the best poses for increasing flexibility in yoga?
Ans: The poses Downward Facing Dog, Pigeon pose, Seated forward bend, and bridge pose can improve flexibility in areas such as the hamstrings and hips.
3. How often should I do yoga to improve my flexibility?
Ans: Yoga should be practiced 3-4 times a week to improve flexibility. You’ll see results after a few weeks if you practice regularly.
