Top 10 Stretches for Flexibility
1. Standing forward bend is a proper and appropriate name for this asana as it prepares one for performing several forward bending asana.
Description: Putting your legs shoulder width apart, ensure you stand upright. Let out your breath and lean forward and down with your legs kept as straight as possible from the hips. Head goes down, and bring your hands on the ground touching the feet or lower down to the shins. Wait for about 30 seconds while in this position then begin to breathe in and sit up.
2. Supine Butterfly Stretch
Drop the heels downward so that the soles of your feet touch one another, while the knees turn outwards. Sit up straight then grasp your ankles or back of your legs and lightly pull your knees to your chest. Press for 30 seconds, and then release.
3. Sit with your legs in the lotus position, or if this is uncomfortable place the right foot on the left knee and pull the left foot up with both hands while sitting on the heel.
Description: Lie flat on your back with your legs outstretched to the floor, or sit on the floor with them crossed. Bend your right leg and place your right ankle on your left knee, while putting your hand on your right knee. Turn your upper body left and put your left hand out to the back. Look over your left shoulder. Duration is 30 seconds, then turn over to the opposite side of the body and repeat.
4. Cobra Pose (Bhujangasana)
Description: In a press up position, place the hands slightly wider than shoulder width apart on the floor. Place your palms and tops of your feet firmly on the floor and curl your torso off the floor while the lower limbs stay flat on the floor. Press for 30 sec, then before pressing again, release.
5. Parsva Sutra or the Thread the Needle pose
Description: Sit with your back on the bench, bending at the knees, bringing your feet flat on the floor. Breathe out and lifting the right leg up to the side of the body while the left leg is a bit curved. Right hand grip on left wrist and right leg place between legs and left thigh, left foot across the inside of right thigh. Do this for 30 second and then do the same on the left side of the body.
6. It has been given the name of pigeon pose or eka pada rajakapotasana time and again.
Description: From a low lunge position, use the opposite hand to grab the back of the opposite ankle, pulling the back knee above the ground and clasp it with the opposite hand. Bend your front knee, while your back leg is stretched out towards your back. Put your forearms parallel and flat against your front thigh and let your head lay on your arms. Ten seconds between sets, thirty seconds on each sides.
Description: Stand perpendicular to a bench and lift your back legs off the ground. Bend your knees so that the soles of your feet touch each other and your knees will go round to the sides. Each client should have a block or folded blanket under the knees. Pause for two 15s periods: then let go.
8. This is an excellent stress buster Seated Forward Bend (Paschimottanasana)
Description: Place the bottom on the floor and your legs straight, with the soles of your feet being placed parallel to each other. Breathe out and by moving from your waist, fold down to touch your feet. Wait for 30 seconds then you should take a breath and then pull yourself up.
9. Child's Pose (Balasana)
Description: Starting the exercise in the prone position as your hands and your knees touch the ground. Lie your upper body on your lower body, placing your arms beside you while your head and neck relax. Press for 30 seconds and then release.
10. Seated Quad Stretch
Description: When you start out, stand on both feet in front of you tall and sit on them seating your legs out in front of you in a nice neat manner. Take the back of your right thigh, and attempt to drag your knee up towards your chest. Perform this for 30 seconds and switch sides.
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