10 ways to improve flexibility with yoga

10 ways to improve flexibility with yoga

Becoming flexible is not the goal of yoga per se, but many of us are beginning to take an interest in this practice to become more flexible and strengthen our bodies. Eventually this will lead us to a yogic practice based on breath and spiritual elevation, but first things first and everyone is free to get what they need from yoga. Here are 10 simple tips to improve your flexibility through yoga.
Flexibility work - teacher Edith Salgado is practicing the cobra posture in our Sohang leggings in blush pink and matching Sohang top
Flexibility work - teacher Edith Salgado is practicing the cobra posture in our Sohang leggings in blush pink and matching Sohang top

10 ways to improve felxibility with yoga

  1. Practice yoga regularly: The more you practice yoga, the more flexible you will become. Aim to practice at least a few times a week, and try to incorporate a variety of poses into your practice.

  2. Warm up before practicing: It's important to warm up your muscles before starting a yoga practice. This can help reduce the risk of injury and make it easier to move into deeper stretches.

  3. Hold poses for longer periods of time: As you become more comfortable in a pose, try holding it for longer periods of time. This can help improve your flexibility by allowing your muscles to slowly stretch and release tension.

  4. Use props: Yoga props, such as blocks, straps, and blankets, can help support your body and make it easier to hold poses for longer periods of time.

  5. Focus on your breath: Deep, controlled breaths can help relax your muscles and make it easier to move into deeper stretches.

  6. Warm up before each pose: Take a few moments to warm up before moving into each pose. This can involve gently moving your body in different directions to help loosen up your muscles.

  7. Use good form: Make sure to maintain good form while practicing yoga. This can help prevent injury and allow you to get the most out of each pose.

  8. Listen to your body: It's important to listen to your body and respect its limitations. If a pose feels too difficult or uncomfortable, don't force it. Instead, try modifying the pose or using props to support your body.

  9. Practice progressively: Gradually increase the intensity and duration of your practice over time. This can help you build up your flexibility gradually, rather than trying to do too much too soon.

  10. Incorporate a variety of poses: Try practicing a variety of poses, including standing poses, seated poses, and inversions. This can help improve flexibility in different areas of the body and keep your practice interesting.

Flexibility of the spine and Kundalini yoga

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Colone felxibility - kundalini yoga movement colone twist with teacher Angela buch wearing our white yoga clothes, Sohang pants with matching Sohang top.

Some of you know that at Breath of Fire we are deeply committed to kundalini yoga. Flexibility in the spine is important for overall mobility and can help reduce the risk of injury. Kundalini yoga is a type of yoga that focuses on activating the kundalini energy, or life force, located at the base of the spine. This energy is believed to be responsible for spiritual growth and enlightenment.

In Kundalini yoga, flexibility in the spine is often emphasized through the practice of spinal flexes and other spinal-strengthening poses. These poses can help improve the flexibility and strength of the spine, as well as improve overall mobility and balance.

Some examples of spinal-strengthening poses in Kundalini yoga include:

  1. Cat-cow pose: This pose involves gently arching and rounding the spine while on all fours. It can help improve flexibility in the spine and lower back.

  2. Spinal flex: This pose involves lying on your back and slowly lifting your head, shoulders, and legs off the ground. It can help improve flexibility in the spine and strengthen the abdominal muscles.

  3. Snake pose: This pose involves lying on your stomach and lifting your upper body off the ground using your arms. It can help improve flexibility in the spine and strengthen the back muscles.

It's important to note that while these poses can help improve flexibility in the spine, it's important to listen to your body and respect its limitations. If a pose feels too difficult or uncomfortable, try modifying it or using props to support your body. 

To find exercises related to spinal column flexibility in kundalini yoga here is a link to the kundalini yoga teaching library:https://www.libraryofteachings.com/

 

Want to know more about kundalni yoga and its magical powers? read our blog post https://breath-of-fire.com/blogs/infos/the-magical-powers-of-kundalini-yoga

 

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frequently asked questions

How long should I practice to improve my flexibility?

Improving flexibility takes time and consistent practice. The amount of time you need to practice will depend on your current level of flexibility and how much you want to improve. Here are a few tips to help you improve your flexibility:

Warm up before stretching: It's important to warm up your muscles before stretching to prevent injury. A simple warm up could be walking for a few minutes or doing some light calisthenics.

Stretch consistently: To see improvement, you should stretch at least a few times a week. Stretching every day is even better.

Hold each stretch for at least 30 seconds: To effectively improve flexibility, you need to hold each stretch for at least 30 seconds. This allows your muscles to relax and lengthen.

Gradually increase the intensity of your stretches: As you become more flexible, you can gradually increase the intensity of your stretches. For example, you can try a deeper lunge or a wider split.

Pay attention to your body: It's important to listen to your body and not push yourself too hard. If you feel any pain while stretching, stop and take a break.

Overall, it's important to be consistent and patient when working on improving your flexibility. With regular practice, you should see progress over time.

I have been practicing for years but my flexibility is not improving, do you have any advice?

There are a few things you can try if you're not seeing improvement in your flexibility despite consistent practice:

Check your technique: Make sure you're using proper technique when stretching. For example, be sure to keep your movements slow and controlled, and don't bounce or force your body into a stretch.

Vary your stretches: Try different stretches to target different muscle groups. This can help ensure that you're working on all the muscle groups that contribute to your overall flexibility.

Consider other factors: There are a few other factors that can affect your flexibility, such as your diet, hydration levels, and overall physical fitness. Make sure you're fueling your body with a healthy diet and staying hydrated, and consider incorporating other types of physical activity, such as cardio or strength training, into your routine.

Consult a healthcare professional: If you're still not seeing improvement in your flexibility despite trying the above tips, it may be helpful to consult a healthcare professional, such as a physical therapist or doctor, to discuss any underlying issues that may be affecting your flexibility.

Remember, it's important to be patient and consistent when working on improving your flexibility. It may take time to see progress, but with regular practice and attention to technique, you should be able to improve your flexibility over time.

Can you give me a list of yoga poses for beginners to improve overall flexibility?

Here is a list of beginner yoga poses that can help improve overall flexibility:

Child's Pose (Balasana): This pose stretches the back, hips, and thighs.

Cat-Cow Pose (Marjaryasana-Bitilasana): This pose stretches the back and neck.

Downward Facing Dog (Adho Mukha Svanasana): This pose stretches the shoulders, hamstrings, calves, and hands.

Lunge Pose (Anjaneyasana): This pose stretches the hips, thighs, and calves.

Triangle Pose (Trikonasana): This pose stretches the sides of the body, including the hips, waist, and shoulders.

Seated Forward Bend (Paschimottanasana): This pose stretches the back, hamstrings, and calves.

Pigeon Pose (Eka Pada Rajakapotasana): This pose stretches the hips, thighs, and lower back.

Wide-Legged Forward Bend (Prasarita Padottanasana): This pose stretches the hamstrings, inner thighs, and back.

Remember to start slowly and be mindful of your body's limits. It's important to listen to your body and stop if you feel any pain. As you become more flexible, you can gradually increase the intensity of these poses and try more advanced stretches.

What diet is recommended to gain flexibility in the body?

There is no specific diet that is specifically recommended for increasing flexibility. However, a healthy and balanced diet can help support overall physical fitness, which can in turn help improve flexibility. Here are a few general nutrition tips that may help improve flexibility:

Eat a variety of nutrient-dense foods: Aim to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These types of foods are rich in nutrients that can help support muscle health and recovery.

Stay hydrated: Proper hydration is important for overall health and can also help support muscle function. Aim to drink at least 8-8 ounces of water per day.

Avoid processed and sugary foods: Processed and sugary foods can contribute to inflammation and may negatively impact muscle health. Limiting your intake of these types of foods may help improve flexibility.

It's also important to note that flexibility is affected by a number of factors, including genetics, age, and overall physical fitness. In addition to a healthy diet, regular stretching and physical activity can help improve flexibility.

About the autor

  • Pernelle Rochat

    Pernelle is in charge of the company's management. Passionate about consciousness and its different planes, Pernelle is trained in trans gong meditation and Kundalini yoga. Exploring the different dimensions of the Being through body practices such as yoga or meditative practices such as the Monroe method is her passion, and she loves to share on these subjects. Being close to the customer is essential for Pernelle, so she continues to take care of much of the customer service.