6 easy yoga poses that will help to improve your flexibility

For most people, staying fit means building muscles and gaining body mass. The last thing we care about is increasing our flexibility. It is a general belief that flexibility is only for gymnasts, wrestlers and divers and if you are not associated with any of these sports, then you need not worry about how flexible you are. This is a common misconception among people. In reality, flexibility has a lot to do with how your muscles can move and it is crucial in carrying out day to day activity.

If your body is flexible, then you are less likely to get injured and you will remain healthy as you age. Here are 6 easy yoga poses that you can do to increase your flexibility. 

Seated Forward Bend (Paschimottanasana)

How to do it:
Step 1: Sit down on the ground with your legs stretched out in front of you and your hands resting by your side.
Step 2: Spread your hands out to the sides and then up above your head in a way that the tips of your fingers are pointing towards the ceiling.
Step 3: Take a deep breath and draw your spine up long.
Step 4: When you breathe out, bend forward to touch your toes with your hands.
Step 5: Your belly should be resting on your thighs and your nose should touch your knees. Stay in this position for 4-5 seconds and then go back from where you started.

Cat-Cow Pose (Marjaryasana-Bitilasana)

How to do it:
Step 1: Get on all your fours on an even surface. Your wrists should be under your shoulders and knees under your hips, while your toes should be tucked inside.
Step 2: Inhale and relax your belly so it moves towards the floor. Gently arch your back towards the ground, tilt your tailbone and try to look upward.
Step 3: Hold this position for 2-3 seconds. Now exhale and arch your spine towards the ceiling and tuck your chin into your chest.

Cobra Pose (Bhujangasana)

How to perform it:
Step 1: We have to start with the Makarasana position. Lie down on your stomach comfortably on the ground with your feet wide apart from each other and your hands folded in front of you. Rest your head on your hands and relax.
Step 2: Now join both your legs and extend your hands overhead. Rest your forehead on the ground and pull your hands back underneath your shoulders, keeping your elbows close to your body.
Step 3: Your elbows should be bent and palms should be resting by the side of your chest.
Step 4: Inhale and lift the upper half of your body. Your elbows should be in line with your body, legs stretched in such a way that you do not feel pressure on your waist.
Step 5: Stay in this position for 4-5 seconds and breathe in and breathe out. Then come back to the normal position.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Bow Pose (Dhanurasana)

How to do it:
Step 1: Lie down on your stomach with your feet hip-width apart from each other and arms by your side.
Step 2: Now gently fold your knees and hold the ankles of both the legs with your hands.
Step 4: Inhale and lift your chest and legs off the ground. Pull your legs are much as you can, keeping your face straight.
Step 5: Hold the pose for a while and focus on your breathing. Your body should be tight like a bow.

Bridge Pose (Setu Bandha Sarvangasana)

How to do it:
Step 1: Lie down comfortably on your back with your feet hip-width apart and knees bent.
Step 2: Your arms should be resting on the sides of your body and your palms should be facing downwards.
Step 3: Take a deep breath, press your feet into the floor and gently lift your hips up rolling the spine off the floor.
Step 4: Press your arms and shoulders on the ground to lift your chest. Engage your legs and buttocks to lift your hips higher. Hold this position for 4-8 breaths.

Butterfly Pose (Baddha Konasana)

How to do it:
Step 1: Sit down on the ground with your back neutral and your knees bent.
Step 2: Move your knees to the outer side, so the soles of both your legs meet at the center. Hold the ankles of both the feet with your hands.
Step 3: Now engage your abs and slowly bend your body forward, towards your feet as far as you can. Hold the position for 30 seconds to 2 minutes.